3 straightforward ways to avoid work overload

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How to deal with work overload - 3 tips

Request input on how best to prioritise tasks
Ask to delegate some responsibilities
Consider bringing in outside resources

The ability to “grin and bear it” when stress mounts is a positive attribute in the business world.

As a result, many professionals feel uncomfortable asking for help when they’re feeling overloaded; they don’t want to risk having their boss or colleagues view them as someone who cracks under pressure. In fact, according to Robert Half research, 23% of Australian workers who feel burnt out have not expressed these feeling to their manager.

However, failing to speak up when you know you’re in over your head can lead to issues far more damaging than image problems, including burnout from work overload, missed deadlines and ultimately eroded trust with your colleagues and managers.

If your company has experienced redundancies or has a hiring freeze in place, you might be shouldering more responsibility now than you did in the past.

Related: Success in scarcity: How to manage in a talent shortage

And while taking on new assignments can be a good career move, doing so can lead to burnout if the scope of your responsibility has expanded beyond what you can reasonably manage.

If you’re feeling overwhelmed by a mountain of work and you don’t know how to deal with work overload, don’t try to shrug it off. It is not normal to feel like you are buried under a mountain of work or can’t seem to balance home and office life. Whether you're seeking time management tips, stress reduction techniques, or better communication skills, we've got you covered.

“Burnout is a serious issue that can have devastating consequences for both individuals and organisations,” says Nicole Gorton, director at Robert Half and workplace expert.

“It's crucial for employees to recognise the signs and communicate their struggles to their managers. Ignoring burnout won't make it go away and that can lead to decreased productivity, increased absenteeism and even long-term health problems. By speaking up, employees can advocate for themselves and work with their managers to find solutions that address their specific needs and challenges.

If you’re heading for work overload, here are some strategies to help you renew your enthusiasm, how to avoid stress at work and get your working life back on track.

Time management can affect your ability to rebound from job exhaustion. If you’re overbooked or spending too much energy on noncritical initiatives, you may be creating additional pressure at work.

Try keeping a simple record of your activities for a week and divide the findings into categories such as ‘researching’, ‘reviewing proposals’ and ‘responding to emails’. Then look are whether you’re devoting adequate time to the highest priorities.

If you are an overloaded worker, sometimes your manager may not know how full your plate is, so help them visualise your work overload by making a list of ongoing projects grouped by priority. Have your manager confirm that you’re focusing on the most important tasks according to business needs, and then discuss whether deadlines for those assignments are realistic.

Out of the 1000 workers in the Robert Half survey conducted in June 2024, 20% their managers helped them to prioritise projects when they expressed feeling of work overload. So, ask for their guidance in prioritising lower-priority tasks as well, so you can plan ahead appropriately for when those items will become top priorities.

“Managers play a critical role in preventing and addressing burnout. They need to create a supportive and empathetic work environment where employees feel comfortable sharing their concerns. Regular check-ins and open communication channels can help reduce stress and promote work-life harmony. Offering resources like mental health support, wellness programs and professional development opportunities can empower employees to manage their well-being and build resilience,” says Gorton.

A common symptom of burnout is a feeling of isolation. You may think you’re the only one who can review a particular document because you understand the project best, but someone else might bring in a fresh perspective – not to mention relieve some of the burden. It’s acceptable to let others know that you’re facing difficulties and request their assistance.

Keep in mind that you would not be perceived as someone who complains a lot if you objectively outline the specific issues you are trying to address and ask for guidance.

Once you’ve determined which projects require immediate attention and when other work overload spikes are likely to occur, work with your manager to identify tasks that only you should handle based on your role or expertise, like the 18% of workers who said their managers did which alleviated symptoms of work overload. Then, evaluate the remaining items on the list.

Are there responsibilities that could be temporarily assigned to another colleague? Could you team up with another employee to ensure you meet deadlines?

Related: How to navigate more responsibility at work on the same pay

If, after discussing workload demands with your manager, it becomes clear that no one in-house is available to support you — whether it’s because they lack time or don’t possess the right skills or expertise — you may want to consider engaging temporary or contract professionals.

Leading companies often hire interim employees to prevent core members of their teams from suffering from workload overload. If you’re worried about losing face by asking for help, remember that missing a major deadline will be more damaging, both to your psyche and to your team’s results.

The best thing to do when your work overload balloons past the point where you can manage it is to put the business first and ask your boss to help you find practical solutions that will keep projects on track — and you performing optimally.

A certain amount of stress is inherent in any job, but when the pressure gets out of hand, it’s important to act quickly.

Allow time to periodically recharge. Even if you’re working long hours, you can counteract stress and maximise your performance on the job by taking five or ten minute breaks throughout the day

Stand up and stretch or go for a short walk

Instead of eating lunch at your desk, try the work kitchen or step outside the office for some fresh air

Use your annual leave as well

Getting away from the office – even for a day or two – can refresh your perspective and give you renewed focus and energy

One-third of your life is spent at work and the average person will spend 90,000 hours at work over a lifetime. Thus it is paramount to have solutions and behaviours in place that help you deal with work overload for the long run.

To avoid falling into the category of an overloaded worker, consider adopting these sustainable strategies:

Prioritise work-life balance – Establish clear boundaries between work and personal life, which means not answering emails or taking calls on the weekend. Take regular breaks throughout the day and use your annual leave to disconnect from work. Holidays are there for a reason, use them (even if it means resting and relaxing at home).

Cultivate healthy habits – Try to exercise regularly to help reduce stress and boost energy levels. Eat a healthy diet and aim for 7-8 hours of quality sleep each night (easier said than done!).

Effective time management – Prioritise tasks, delegate when possible and fair, and learn how to say no when you plate is already full. People respect you when you set healthy boundaries with your time.

Stress management – Focus on how you can manage your stress when it occurs. Meditation, walking and deep breathing exercises can help calm you down. Alternatively, talk to a trusted friend, family member, or therapist about your stress and concerns.

Workplace strategies – Ensure your workload and expectations are manageable by setting realistic goals and sticking to them. Enhance your skills and knowledge to boost your confidence and efficiency, which is also helpful for long-term career growth.

Cultivate a support network - Build strong relationships with colleagues for mutual support and collaboration and engage in activities outside of work to maintain a healthy social life.

Preventing work overload is an ongoing process. It requires consistent effort and a commitment to sustainably prioritising your well-being while also being productive during your work hours.

From a company perspective, providing employees with the resources they need to succeed, such as training and support, and creating a culture of open communication is key to minimising the work overload and employee retention.

Related: Why employee mental health is especially critical today — and what managers can do about it

Work overload can negatively affect not only your overall job performance, but also your personal life. By taking measures to reduce the amount of stress you’re facing, you can regain your motivation.

How do I prioritise tasks when I have too much to do?

List everything you need to do

Assess each task based on its urgency and importance

Focus on completing urgent and important tasks first

Delegate what you can, and postpone or eliminate less crucial tasks.

Review and adjust your priorities as needed

What time management techniques can help with work overload?

Techniques like the Eisenhower Matrix to categorize tasks based on urgency and importance

Time blocking

Pomodoro technique

Delegation

Saying no

How can I say no to additional work when I'm already overwhelmed?

Be honest and direct with your manager, explaining that you're currently at capacity and taking on more would compromise the quality of your existing work. Offer alternative solutions, like suggesting a colleague who might be available or proposing a revised timeline.

How do I deal with stress caused by work overload?

Prioritise your tasks and set realistic deadlines

Learn to delegate when possible and don't hesitate to say no

Make time for breaks and self-care activities to recharge

Consider talking to your supervisor about your workload or seeking support from a mental health professional

What are the signs of burnout, and how can I prevent it?

Burnout often manifests through exhaustion, cynicism, and a decreased sense of accomplishment. You might feel constantly tired, detached from your work, or doubt your abilities. To prevent burnout, practice self-care, set boundaries, and delegate tasks when possible. If you notice these signs, talk to your manager or a healthcare professional.

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