{"id":21219,"date":"2022-03-16T17:13:00","date_gmt":"2022-03-16T21:13:00","guid":{"rendered":"https:\/\/blog.classpass.com\/?p=21219"},"modified":"2022-06-10T15:08:41","modified_gmt":"2022-06-10T19:08:41","slug":"signs-you-are-overworked","status":"publish","type":"post","link":"https:\/\/blog.classpass.com\/signs-you-are-overworked\/","title":{"rendered":"9 Signs You’ve Taken on Too Much"},"content":{"rendered":"\n
<\/div>\n\n\n\n

In this day and age, it\u2019s hard to catch a break. <\/span><\/p>\n\n\n\n

When our friends, family and work colleagues can ping us in seconds on text message, email and our social media accounts, it\u2019s near-impossible to escape the cycle even for a five-minute shower, let alone a solid night\u2019s rest. <\/span><\/p>\n\n\n\n

\u201cWe are experiencing more stress than ever these days, with the 24-hour news cycle and our constant connectedness through electronics and reachability,\u201d Helen Odessky, Psy. D. psychologist and author of<\/span> Stop Anxiety from Stopping You, <\/span><\/i>explains.<\/span><\/a> \u201cIt\u2019s even more vital that we\u2019re  intentional when it comes to stress management so we have the energy to give to our work and our loved ones and are able to enjoy what we have.\u201d <\/span><\/p>\n\n\n\n

Sound familiar? (We feel ya.)<\/span><\/p>\n\n\n\n

How to tell if you’re overwhelmed<\/h1>\n\n\n\n

If you think your to-do lists might be piling too high for you to handle, here are nine signs and solutions for turning your situation around before it negatively impacts your health, relationships and career. <\/span><\/p>\n\n\n\n

You have a history of saying “yes” too much<\/b><\/h3>\n\n\n\n

\u201cThere are a lot of reasons people say \u2018yes\u2019 too much,\u201d Grant Brenner, M.D., a board-certified psychiatrist and author of<\/span> IRRELATIONSHIP<\/span><\/i><\/a>, says. \u201cYou may be a compulsive caregiver, doing things for others to make you feel better about yourself or to avoid displeasing people, or you may be a \u2018workaholic,\u2019 using compulsive work to avoid difficult psychological issues, like an addiction or eating disorder.\u201d <\/span><\/p>\n\n\n\n

It\u2019s also possible that you\u2019re too worried about the consequences of saying “no,’ either for professional development or social advancement. You may be concerned that you\u2019ll get let go if you don’t do everything you\u2019re asked, but being too much of a people-pleaser may make it hard to get ahead. \u201cIf you have difficulty being proactive or finding efforts to be assertive, the way you were told you should be on your performance review, your plan may backfire,\u201d Brenner warns. <\/span><\/p>\n\n\n\n

You\u2019re no longer putting out quality work<\/b><\/h3>\n\n\n\n

If, in the past, you\u2019ve excelled at your commitments, in both your work and personal lives, but are no longer able to do a good job, you might be taking on too much. Examples include not meeting deadlines, getting behind on big projects, consistently not completing daily tasks, getting dates or times confused, and forget important things or appointments. <\/span><\/p>\n\n\n\n

\u201cWhen assignments or projects are returned to you for revision or correction, it could be that you\u2019re making silly mistakes or not paying attention to details in your work when you have in the past,\u201d Kathryn Moore, Ph.D., psychologist at Providence Saint John’s Child and Family Development Center in Santa Monica, Calif., says. <\/span><\/p>\n\n\n\n

A way to deal with this is to set concrete goals in your professional and private life. “Only say ‘yes’ to things that are in line with those goals,” Dr. Moore suggests. “For example, if your professional goal for this year is to develop your own consulting business, only say ‘yes’ to opportunities that would help you reach that goal. Or, if in your personal life, a goal is to run a 5K in six months<\/span><\/span>, only do activities that support you in reaching that goal, like joining a running group.”<\/p>\n\n\n\n

You feel resentment about the things you\u2019re doing<\/b><\/h3>\n\n\n\n
“Perhaps you\u2019ve made a commitment at work or with friends, but when the time comes to do it, you find yourself dreading it,” Dr Moore says. “Or maybe you find yourself dreading showing up for work to a job you previously enjoyed.”<\/div>\n\n\n\n
 <\/div>\n\n\n\n
If you find yourself getting anxious about commitments you made, take note of that feeling and, in the future, consider setting a boundary and saying “no.” \u201cBe kind to yourself and understand that you have needs that aren\u2019t being met by saying \u2018yes\u2019 to everything.\u201d Dialing things back so you can take a good look at your priorities at work and in your personal life can help ensure you\u2019re spending your time in ways that are aligned with your priorities.<\/div>\n\n\n\n
 <\/div>\n\n\n\n
And don\u2019t forget to practice self-compassion. Sure, doing a beach clean-up is a noble cause, but maybe there are better ways to spend free time on a Saturday morning.<\/span><\/div>\n\n\n\n

You notice that “takers” seem to gravitate to you<\/b><\/h3>\n\n\n\n

When you step back and think about how much you have on your plate and how stressed out you are, you may notice that a lot of people around you seem to be willing to ask you to do things, without offering much in return. For example, when you ask others to lend you a hand, they either apologetically explain why they wish they could, but just can’t, or, they may just ghost. <\/span><\/p>\n\n\n\n

\u201cPeople select each other for the way giving and taking fits together, which can be a healthy mutual dependency or unbalanced,\u201d Brenner says. \u201cYou may hold yourself to very high standards, but let others \u2018off the hook,\u2019 or may appear to be more kind and compassionate to others, but very harsh with yourself.\u201d This makes it easy to take on too much, because you may be trying to compensate, even punish yourself (sometimes), for being ‘bad.” \u201cThis never works,\u201d Brenner warns. \u201cInstead, what happens is you find yourself taking on more and more, feeling temporarily better, but eventually crashing.\u201d<\/span><\/p>\n\n\n\n

You\u2019re experiencing changes in your appetite<\/b><\/h3>\n\n\n\n

Whether you\u2019re eating more or less than usual, or simply forgetting to eat altogether, this is a sign that something\u2019s off. \u201cWhen we\u2019re doing too much, it\u2019s very difficult to be in tune to what our body needs and wants, and we often substitute that with our emotional cravings instead,\u201d Jenny Giblin, clinically trained therapist and health and wellness expert, explains. \u201cEveryone reacts differently to stress, so while some people may lose their appetite and drink more coffee, others may reach for chocolate or pizza the moment they can.\u201d Try to focus on eating what feels good to you\u2014maybe that\u2019s treating yourself to a frozen yogurt or having green smoothies with a protein bar. The most important thing is that you fuel your body with the nutrients it needs and take care of your health. <\/span><\/p>\n\n\n\n

You start canceling or backing out of commitments<\/b><\/h3>\n\n\n\n

It\u2019s normal to occasionally feel like you don\u2019t have time to work out or hang out with friends and family, either because you\u2019re too busy or have too much work to do. But, having a healthy social life can be one of the best ways to deal with stress, especially when you\u2019re with people who care about you and know how to make you feel good. <\/span><\/p>\n\n\n\n

\u201cThe new normal needs to be putting yourself first, which includes the fun areas of your life, whether that means making time to go on a hike, scheduling in your yoga classes or enjoying a night out with your friends,\u201d Giblin says. Try prioritizing how you want to spend your time, which might mean saying \u201cno\u201d to future commitments or combining areas of your life. “For example, if you want to exercise more, but also need time with friends, consider doing an exercise class with a friend so you can catch up while burning calories,” Dr. Moore suggests. “Better than those empty calories at happy hour!”<\/div>\n\n\n\n

You feel irritable and emotional \u201cfor no reason\u201d<\/b><\/h3>\n\n\n\n

If you start noticing that you\u2019re more reactive in a negative way when it comes to interactions of all kinds, for example you notice you\u2019re snapping at co-workers or are short with your partner, it may be because you simply have too much on your plate. You might also notice you\u2019re feeling more tired and sluggish, which might entice you to turn to alcohol or other substances, like marijuana, to relax, Dr. Moore says.<\/p>\n\n\n\n

\u201cYou may start using even more than you used to or more often, which might start to affect you, such as using instead of going to work or hanging out with friends, or, worse, showing up to work or missing work due to being hungover or sick due to using,\u201d Dr. Moore warns. \u201cIf these signs are affecting your work and home life, you might want to consider talking to someone, like a psychologist, to help you find better ways of coping and to understand the reasons you have trouble saying no.\u201d<\/span><\/p>\n\n\n\n

You\u2019re not taking proper care of yourself<\/b><\/h3>\n\n\n\n

If you\u2019re cutting out the things that keep you healthy and energized, like exercise and sleep, to get everything done, it\u2019s time to ask others for help. \u201cWhen you\u2019re starting to have difficulties with your mood, sleep or experience unexplained bouts of anxiety, seek out a therapist who can help you prioritize, set boundaries and problem-solve through difficult situations,\u201d Dr. Odessky says. <\/span><\/p>\n\n\n\n

In the meantime, until you can get the help you\u2019re looking for, practice mediation to help recharge your mind. Even just a few minutes a day can make a difference. \u201cI recommend breathing in and counting to three, then exhaling and counting to six,\u201d Giblin says. \u201cTaking longer, slower exhales can help reset your nervous system and calm your mind.\u201d And, when it comes to sleeping, make sure to set new rules for yourself, like no phone after 9 p.m. or taking a hot shower before bed. Making your room feel like a sanctuary can help you fall asleep more easily and feeling well rested will help you power through your day.<\/span><\/p>\n\n\n\n

Others tell you you\u2019re taking on too much, but you feel like you\u2019re never doing enough<\/b><\/h3>\n\n\n\n

You may not be aware that you take on too much or are intellectually aware, but emotionally disconnected from that reality. But, when people point it out to you, you find it difficult or impossible to take in, so you find a way to distract from or block it out. In other words, you know you\u2019re under strain, but when someone asks you do something, you somehow forget that, and then regret it. \u201cIt’s hard to be aware of one’s needs and hard to put them front and center, even when we\u2019re aware of those needs,\u201d Brenner explains. \u201cSomehow, it feels frightening, even impossible, to express needs, making it hard to say \u2018no\u2019\u2014or, it may seem like there\u2019s no way to say \u2018no,\u2019 which sounds OK to you\u201d But when other people are telling you they\u2019re concerned, it’s time to take stock and reflect on how much stress you\u2019re really under with and how it might be affecting you in negative ways.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

In this day and age, it\u2019s hard to catch a break. When our friends, family and work colleagues can ping us in seconds on text message, email and our social media accounts, it\u2019s near-impossible to escape the cycle even for a five-minute shower, let alone a solid night\u2019s rest. \u201cWe are experiencing more stress than […]<\/p>\n","protected":false},"author":23469,"featured_media":21239,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[584],"tags":[],"class_list":["post-21219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-best-advice-to-live-your-healthiest-happiest-life"],"acf":[],"yoast_head":"\n9 Signs You've Taken on Too Much - ClassPass Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Signs You've Taken on Too Much - ClassPass Blog\" \/>\n<meta property=\"og:description\" content=\"In this day and age, it\u2019s hard to catch a break. When our friends, family and work colleagues can ping us in seconds on text message, email and our social media accounts, it\u2019s near-impossible to escape the cycle even for a five-minute shower, let alone a solid night\u2019s rest. \u201cWe are experiencing more stress than […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\" \/>\n<meta property=\"og:site_name\" content=\"ClassPass Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/classpass\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-16T21:13:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-10T19:08:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/classpass.com\/blog\/wp-content\/uploads\/2017\/04\/too-much.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bernardo Stogmuller\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@classpass\" \/>\n<meta name=\"twitter:site\" content=\"@classpass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bernardo Stogmuller\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\"},\"author\":{\"name\":\"Bernardo Stogmuller\",\"@id\":\"https:\/\/classpass.com\/blog\/#\/schema\/person\/807644feafad32ec3d049781dfedfe90\"},\"headline\":\"9 Signs You’ve Taken on Too Much\",\"datePublished\":\"2022-03-16T21:13:00+00:00\",\"dateModified\":\"2022-06-10T19:08:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\"},\"wordCount\":1792,\"publisher\":{\"@id\":\"https:\/\/classpass.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2017\/04\/too-much.jpg\",\"articleSection\":[\"Lifestyle\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\",\"url\":\"https:\/\/classpass.com\/blog\/signs-you-are-overworked\/\",\"name\":\"9 Signs You've Taken on Too Much - 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