Mental overload is not uncommon in today’s world. Every day, we are confronted with numerous challenges and demands and are further stressed by the fast pace of life and constant availability. Mental overload can arise for a variety of reasons and usually occurs when we are exposed to persistently high levels of stress over a long period of time. This can be for both professional and personal reasons or a combination of both. We have listed some of the causes here:
- Occupational stress: Excessive workload, long working hours, unclear job requirements and inadequate support at work can lead to mental overload in the long term.
- Personal factors: Problems in social relationships, financial worries or health problems (in addition to work-related stress) can affect mental health and lead to overload.
- Lack of work-life balance: The lack of a healthy balance between work and private life also favours the feeling of overload and increased stress.
- Perfectionism: The demands you place on yourself, with the need to be perfect all the time, to complete tasks perfectly, etc., lead to exhaustion, excessive demands and stress in the long term.
Depending on the cause(s) of the overload, there are various approaches to protecting yourself and taking good care of yourself. We have listed some protective measures that you can take for yourself below.
- Set boundaries: Learn to set clear boundaries for yourself. This can be both at work and in your private life and social relationships. In the work context, it is important to be able to really switch off after work and at the weekend and to switch off all digital devices.
- Time management: Organize and plan your work and your day efficiently so that you prioritize important tasks and reschedule less important things so that you don’t get stressed and pressed for time if something unplanned comes up. It is also important not to get lost in the details, but to maintain a clear focus.
- Breaks & relaxation: Take regular breaks and consciously take time to relax and unwind. Schedule specific times each day for this and use holidays to slow down mentally and spiritually.
- Communication: If in doubt, talk to your superiors or family and friends if you feel overwhelmed. Look for solutions together and redistribute tasks if necessary.
- Self-care & hobbies: Take good care of your physical and mental health, i.e. prioritise sufficient sleep, regular and wholesome meals as well as daily exercise and sport. Also incorporate things into your everyday life that are good for you and bring you joy, such as meeting up with friends, cooking, reading, bathing, etc.
- Stress management: Practise stress management techniques such as meditation, mindfulness practices and breathing exercises so that you can reflect and relax from time to time.
- Search for support: Confide in friends, family or a therapist if you feel overwhelmed.
- Watch out for warning signs: If you suffer from sleep disorders, irritability and/or exhaustion, contact an expert.
- Professional/private changes: If you continue to feel overloaded despite everything, consider making professional and/or private changes, such as a new position, a professional reorientation or even breaking up private structures.
If you feel overloaded, try to listen to yourself to find out what the causes are and what you can actively do to improve. Above all, try to create your own healthy balance as a preventative measure and communicate your needs with those around you. If the overload still persists, you should seek professional help from doctors, therapists or counselling centres to prevent further physical and psychological consequences.