Stretched too thin at work? You might have work overload

Relationships

Jun 4

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

If work feels relentless, it might be more than stress. Learn the 7 signs of work overload and how to take action — whether that means you need boundaries or something more.

We all know how important it is to be a hard worker, but what about when work starts to take over your whole life? Even if you love your job, it’s always possible to have too much of a good thing.

If you are regularly waking up in the middle of the night thinking about work, or if you leave the office feeling like you’ve barely made a dent in your to-do list, you could be dealing with work overload.

Over time, this constant state of urgency can blur the line between your professional and personal life, making it difficult to relax, even outside of work hours. It’s not sustainable, it can take a serious toll on your mental health, and if left unchecked, it can quickly lead to burnout.

If you feel like you’re stretched too thin, it’s time to set some boundaries. Here’s how you can get more balance in your life and start resting without guilt.

What is work overload?

Work overload is when your job consistently demands more time, energy, or focus than you can reasonably give. In other words, you’re juggling too many tasks with too few breaks and too little support.

Many times, work overload starts subtly with a couple of late nights here or a skipped lunch there. But over time, this pressure becomes constant. You may feel like you’re always behind and even small tasks start to feel like too much. This overwhelming demand can impact your memory, mood, health, and relationships.

6 causes of work overload

Many people feel like they have too much on their plate — and not necessarily because they asked for more responsibility. Work overload is a systemic issue, so if you’re feeling overwhelmed, you’re not alone. Here’s why it’s so common:

We live in a culture that glorifies the grind: Skipping meals, staying late, and always being “on” is usually rewarded. But rest isn’t laziness — it’s critical.
The lines between work and life have blurred: When your office lives in your phone and your kitchen table doubles as your desk, switching off can feel impossible.
We’re rewarded for saying yes — even when it hurts: Being helpful is great, but dealing with burnout isn’t. Still, setting boundaries rarely gets the same applause as overextending.
Recovery isn’t built into the system: Meetings stack up endlessly, deadlines pile up, and there’s rarely any time for breaks. This can make stress become the new normal.
There’s a hidden workload no one talks about: Beyond official duties, many people are tasked with holding the team together, and quietly managing emotional dynamics. Mental loads like this can be really draining.
Workloads keep growing — but support doesn’t: Downsizing, budget cuts, or team shifts usually leave fewer people doing more work — with no additional time or backup.

7 signs you’re struggling with work overload

Work overload can sneak up on you — and then one day, you realize you no longer feel like yourself. Here are some warning signs:

1. You feel behind before the day even starts: Your brain starts spinning the moment you open your eyes. Your to-do list feels impossible, and you’re constantly racing to catch up.

2. You’re constantly tired — but can’t shut off: Somehow you feel wired and exhausted simultaneously. You might collapse at the end of the day but still lie awake thinking about what didn’t get done.

3. Your patience is wearing dangerously thin: You may find yourself snapping at a teammate, or fantasizing about deleting your inbox. When you’re overloaded, your emotional bandwidth shrinks fast. Things that used to easily roll off your back now feel overwhelming.

4. You’re making more mistakes or forgetting things: You’re starting to miss details you’d normally catch. You forget a deadline, overlook a step, or find yourself rereading the same sentence over and over.

5. Work follows you everywhere: Even when you’re not actively working, you’re thinking about it. You’re checking email at dinner and running through to-do lists in the shower. You never feel off the clock.

6. You feel numb, disengaged, or disconnected: Overload can make you go emotionally flat. You might stop caring about things you used to love, disconnect from coworkers, or just feel nothing.

7. Your body is waving red flags: Physical symptoms like headaches, jaw clenching, and digestive issues start to become the norm. Chronic stress and overload tend to speak through the body.

How to deal with work overload: 12 tips for a more balanced life

If you’re feeling overwhelmed at work, it can be hard to step back and think about ways to fix it. Here’s a list of 12 ways you can have a more balanced life — without having to think too much about it.

1. Schedule your personal time like it’s an important meeting

Block off personal time for rest, connection, or joy, just like it’s a work meeting. You could even give it a time and title in your calendar like, “Mandatory recharge time” or, “Self-care meeting.”

💙 Get yourself in the right mindset to rest by listening to Deep Do Nothing with Jeff Warren.

2. Create a “bare minimum” list for your worst days

On days when you’re past your limit, use a “bare minimum” list. This can help you identify the three to five tasks you have to do that day. Defer the rest until you feel better.

Here are three questions you can ask yourself:

What’s absolutely essential today?
What can wait?
What can someone else do?

3. Say no (without guilt) and renegotiate where you can

Balance requires saying no.If you don’t you’ll never have proper time for yourself. Practice saying no to constant back-to-back meetings and tons of “quick favors” that are outside your job description.

Some phrases that can help you set boundaries are:

“I’d love to help, but I don’t have the capacity this week.”
“I’m overbooked at the moment. Can we find another time that works for both of us?”
“That sounds important. Can we revisit this when I have a bit more energy?”

4. Take real breaks

Make a concerted effort to step away from your desk and eat lunch without multitasking. You could also take 10 minutes to move your body, listen to a calming playlist, or just close your eyes.

Breaks are necessary and help you be more productive in the long run.

💙 Recharge After A Busy Day with Mel Mah.

5. Take micro-breaks that actually help

When a full lunch break isn’t possible, aim for short, high-impact resets. Take some time to stand outside and smell fresh air, or to do a few stretches. Even just five minutes away from your computer can work wonders for your mental health.

6. Identify your biggest energy drains

Some tasks zap your energy way more than others. Figure out what those are by doing a quick “energy inventory.” Ask yourself:

What leaves me feeling depleted?
What makes me tense up just thinking about it?
What could be automated, delegated, or cut entirely?

7. Use your tools intentionally

Endless pings, calendar invites, and late-night emails can make work feel endless. To make your day more contained, try:

Turning off non-urgent notifications
Setting boundaries such as “no meetings before 10am” or, “no messages after 6pm”
Creating one screen-free hour each evening — and keep your phone out of the bedroom

💙 Practice Managing Overwhelm with Chibs Okereke.

8. Stop aiming for perfect

Perfectionism can be a fast track to burnout. When you’re overloaded, good enough is fine. Done is better than done perfectly.

Ask yourself these questions to help you let go of perfection:

Where am I doing more than is needed?
What’s the actual standard here — mine, or someone else’s?
Would I expect someone else to do this perfectly under these conditions?

9. Reach out to someone

Chatting with a friend, a therapist, or a peer in a different industry can offer unexpected clarity. They might also be able to offer solutions or reframes you haven’t considered. When you’re deep in it, it’s hard to see the bigger picture. The right conversation may make all the difference.

10. Regularly check in with your capacity

Your capacity’s going to fluctuate and overload thrives in silence. Do a quick weekly check-in to make sure you take action before you hit a wall.

Here are some questions you could ask yourself:

How full is my tank right now?
What’s one thing I could cancel or postpone?
Am I recovering enough between demands?

Enjoying the exercise? Try these 10 mindfulness questions too.

11. Talk to your manager or team about expectations

If your workload’s overwhelming, say something to your manager. Frame it as a way to work more sustainability.

You could say: “I want to keep doing great work, but I’m starting to feel stretched thin. Can we look at priorities or redistribute some of my tasks?”

12. Be honest with yourself

If your workload’s constantly unmanageable and nothing changes—even after setting boundaries, and asking for help—it might be time to leave.

Looking for a different role isn’t a failure. It’s a strategic move toward a healthier work-life balance.

💙 Learn more tricks and tips with our Mindfulness at Work series.

Work overload FAQs

How can I cope with overload at work?

Coping with overload begins with acknowledging your limits and doing all you can to respect them. You may try to reprioritize your to-do list or block off small chunks of time to recover between tasks.

Most importantly, talk to someone who can help. Tell your manager, a mentor, or peer what’s happening. When you name your overload, it can help make it a lot more manageable.

How do I talk to my boss about giving me too much work?

Approach the conversation from a place of collaboration, not blame. Tell your manager that you want to continue doing quality work, but that your current workload’s unsustainable.

Also, be specific about where you’re feeling stretched, and suggest potential solutions. You might offer to reprioritize some tasks or redistribute responsibilities.

You could even start the talk by saying, “I’m close to capacity and want to avoid burnout. Can we go over my priorities together to make sure I’m focusing on what matters most?”

What’s the difference between work overload and burnout?

Work overload is a state when demand exceeds your capacity. It can be temporary or chronic, and it usually leads to stress, fatigue, and overwhelm.

Burnout, on the other hand, is what happens when overload goes unaddressed for too long. It’s deeper and marked by emotional exhaustion and a loss of motivation.

Can mindfulness help with work overload?

Mindfulness can help with work overload because it can help you stay grounded and notice when you’re nearing your limit. It can also help you make more intentional choices about how you respond to stress.

Additionally, a few minutes of focused breathing or body awareness can help you reset your nervous system, especially in moments when you feel like you’re about to lose it.

How do I deal with work overload when I can’t take time off?

If stepping away isn’t an option, try to build recovery into your day in strategic ways. You could shorten meetings, take micro-breaks, or delegate wherever you can.

If you have the option to chat with a superior or manager about your feelings, do! If they don’t know how you’re feeling, they can’t help.

Also, look for low-effort resets that give your brain a break. For example, you might try going on a walk or listening to a soothing playlist. Setting boundaries can also help. Be clear about your working hours and how much work you’re able to take on outside of your main responsibilities.

How do I know if it’s time to leave my job?

If you’ve tried adjusting your workload, set clear boundaries, and asked for help—but nothing has changed—it may be time to leave your job.

Other signs that it might be time to move on include: being in a constant state of dread, regularly feeling stressed, and wondering where the “real you” went. If you do need to leave, remind yourself that this doesn’t mean you failed. It just means that you’re protecting your mental health and your future.

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work overload

Calm Editorial Team