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Expert shares details on how to deal with workload anxiety

Published Oct 11, 2023


Devan Moonsamy, a counsellor, executive coach, and psychological safety wellness consultant, is passionate about providing crucial information regarding workplace anxiety and strategies for overcoming it.

According to Moonsamy, anxiety can be caused by a multitude of things, including a high workload, a lack of control over your tasks, a difficult work environment, and a fear of performing below expectations.

Workload anxiety, if left mismanaged, can lead to burnout, physical health issues, and decreased job satisfaction.

He shares ways to deal with workload anxiety:

Identify the sources of stress:

Determine the specific aspects of your workload that are causing anxiety. Is it the volume of tasks, unrealistic expectations, interpersonal conflicts, or something else?

Set realistic expectations:

Make sure your workload and goals are achievable within the given time frame. Be honest with yourself and your superiors about what you can accomplish.

Manage your time:

Use effective time management techniques to prioritise tasks and allocate your time efficiently.

Break tasks into manageable steps:

Divide large or complex tasks into smaller, more manageable subtasks. This can make the workload feel less overwhelming.

Delegate and collaborate:

If possible, delegate tasks to colleagues or collaborate with them to share the workload.


Openly communicate with your supervisor or manager about your workload and any challenges you're facing. They may be able to provide support or redistribute tasks.

Learn to say no:

Politely decline additional responsibilities when you are already stretched thin. It's essential to set boundaries.

Take regular breaks:

Schedule short breaks during your workday to relax and recharge. This can help prevent burnout.

Practise self-care:

Prioritise self-care activities, such as exercise, relaxation and maintaining a healthy lifestyle outside of work.

Practise mindfulness and stress-reduction techniques:

Explore meditation, deep breathing exercises, or progressive muscle relaxation to manage stress.

Seek support:

Talk to friends, family members, or a therapist about your feelings and anxieties related to your workload.

Get professional help:

If your workload anxiety is chronic and affecting your daily life, consider seeking the help of a mental health professional who can provide strategies for coping with and managing anxiety.

Evaluate your career and work environment:

Assess whether your current job or workplace is the right fit for you in the long term.