As leaders, we’re constantly managing change—and lately, crisis after crisis. We’re called on to make decisions, hold our teams, and communicate well under difficult conditions—sometimes before lunch. So, what do you do when you’re feeling overwhelmed at work?
We can’t take the overwhelm away, but we can help you figure out what to do about it.
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How Do I Stop Feeling Overwhelmed?
For starters, take a deep breath and remind yourself that it’s okay to feel this way. Who could blame you? You’re not only responsible for your work, results, and wellbeing, you’re also supporting the people you manage and the communities who rely on your organization. And in many cases, you’re impacted by what’s going on in the world or workplace.
All of this pressure gets compounded if you feel like you don’t have enough support, struggle with anxiety or insecurity, or have a hard time managing boundaries between your work and non-work life. Before you know it, you’re under an avalanche.
While you can’t will yourself to stop feeling overwhelmed (trust us, we’ve tried), there are ways to manage it.
When it’s your job to lead a team toward solid ground, here are three things you can do.
How to Survive an Avalanche: 3 Steps to Manage Overwhelm at Work
These real tips for surviving an avalanche can help you as a manager. When everything feels like too much, you need simple, actionable strategies. These steps will help you steady yourself, tap into strengths, and get through the crisis—without adding more to your plate.
1. Grab something sturdy
In a real avalanche, you’re supposed to hang onto a tree or rock to avoid getting disoriented. What can you hold onto to stay grounded and calm when you’re destabilized? Here are some ideas:
- A powerful mantra, like “I’ve handled hard things before, and I can handle this too.”
- A clear purpose—why (or for whom) are you doing this work?
- A calming ritual, like lighting a candle, taking a few deep breaths, or going for a walk.
There’s no such thing as too grounded or sturdy, so choose something simple that you can do or revisit often.
Manager Tip: Try to be that “something sturdy” for your team. Here are some ways to be sturdy:
- Spread calm. “Let’s pause and take a few deep breaths.”
- Remind folks of your shared purpose. “Let’s remember why we do what we do.”
- Share resources and reminders.
- “Here are some articles that have helped me make sense of what’s happening.”
- “Remember that our Employee Assistance Program provides free counseling.”
- “This is a song that helps me stay grounded.”
- Be present and available. “I’m here to listen.”
2. Swim (apply old skills to a new context)
Did you know that you can swim in snow?
We know this isn’t your first rodeo. We all have skills and resources we’ve developed to survive (and thrive!). Remind yourself what you’re capable of. Tap into the skills you already have to get through a crisis.
Ask yourself: what has helped me get through hard moments in the past?
Manager Tip: Remind your team of the times they’ve successfully overcome challenges. Prompt them to reflect on the skills that enabled them to do so: “Last time we had to deal with an emergency, you helped us get through it by making sure that everyone was taken care of. You’re great at staying present and attentive. What if you could tap into that strength now?”
3. Create an air pocket
When you’re buried under snow, digging a small hole around your face to create an air pocket can help you survive for an extra 30 minutes. Consider how you can create “air pockets”—of connection, joy, or rest—for yourself and your team. TMC trainer Jessica likes to say, “I will snatch every bit of joy that I can.”
Some ideas:
- Cancel or reschedule your non-urgent meetings for the rest of the week.
- Share the last thing that made you laugh out loud.
- Invite folks to share how they’re doing, what support they need, or what’s helping them get through the day.
- Offer time off, formal leave, emergency funds, or other direct benefits in accordance with your organization’s policies.
These efforts won’t solve everything, but they can at least make it a little easier to breathe.
Additional Coping Strategies
In addition to these three steps, here are a few more resources to help you manage overwhelm:
- Take a look at your workload and see what you can reprioritize.
- Get grounded in your sphere of control.
- Take a moment to think about recovery.
Feeling overwhelmed at work is normal, but it doesn’t have to be a persistent, default state.
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The Management Center is a 501c3 organization that helps leaders working for social change build equitable, sustainable, and results-driven organizations via trainings coaching, and online resources and tools.