Why You Feel Overwhelmed at Work (and How to Break the Cycle)

You wake up tired with a foggy mind, and sometimes feel a bit on edge. But you halfheartedly drag yourself out of bed and show up at work. Sounds familiar? This could be a sign that you may be overwhelmed at work.

A lot of us are guilty of being physically present at work, but emotionally? We’re checked out. We often ignore the signs and gaslight ourselves into thinking that we’ll be fine once we secure the deal, or after we’ve wrapped up a project.

As easy as it is to put a deadline and wish that feeling away, this cycle will continue to repeat itself… until you start to ask yourself: “Are you okay?”.

This October, in line with World Mental Health Day, we’re bringing the conversation to the table about how you can recognise when you feel overwhelmed at work and what you can do to break that cycle.

The slow burn of feeling overwhelmed at work

Feeling overwhelmed at work isn’t something you can name immediately. Most times, it’s a slow burn – going through the motions of showing up at work and getting the job done, but you no longer have the drive and are cut off from your sense of purpose. 

It sounds like burnout, but there’s another term for this: presenteeism. It’s when you’re working while feeling mentally or physically unwell, and you can’t function at your best. Presenteeism is different from absenteeism (not showing up at all) – you’re showing up physically, but you’re mentally disengaged. 

In today’s world, where hyperproductivity is normalised and even celebrated, it’s hard to put ourselves first and know when to press pause. 

The numbers back this up. For example, in an AIA Vitality Survey 2019 titled “Malaysia’s Healthiest Workplace”, it was found that Malaysia lost 73.3 working days per employee per year to absence and presenteeism in 2019 compared to the other markets surveyed.

5 reasons you could be trapping yourself in the same cycle

• Fear of falling behind or letting others down
• Guilt about taking time off or saying “I can’t today”
• Always-on culture that equates worth with output (hyperproductivity)
• Financial or family pressures that make rest feel unproductive
• Not knowing how to pause, ask for help, or set boundaries. 

You are not alone. Here’s a check-in guide you can do with yourself:

5 signs you are overwhelmed at work

Over the last two weeks, how often have you:

• Felt like you’re going through the motions, but not landing anything?
• Re-read the same email or paragraph multiple times?
• Needed caffeine/sugar to “start” or “power through”?
• Snapped at small things or felt emotionally flat?
• Promised yourself rest “after this week”… for the third week running?

If you resonate with any of the above, you’re likely feeling overwhelmed at work. But all it takes is to reframe the mindset.

Framework when feeling overwhelmed at work

Belle Wong, Naluri Mental Health Coach recommends this practical ‘6Ns’ Framework to help you pause, compose yourself and take the next step forward.  The aim is to create a gentle habit that makes future hard days feel a little more manageable.

Burnout Coaching Framework (6Ns)

1. Notice – Spot signs (fatigue, irritability, mistakes).
   Ask yourself: What signals has your body been giving you?
2. Name – Label the state.
   Ask yourself: If you gave this feeling a word, what would it be?
3. Navigate – Identify roots/triggers.
   Ask yourself: Which tasks or situations drain you most?
4. Nurture – Small acts of care.
   Ask yourself: What’s one small thing you can do today to recharge?
5. Negotiate – Seek support or reset boundaries.
   Ask yourself: Who or what can help ease your load?
6. New Path – Plan sustainable rhythm.
   Ask yourself: What would healthier work look like for you?
   
   

Addressing the stigma: “Lazy” isn’t what’s happening here

When you’re emotionally checked out, it’s easy for you (or others) to slap on the “lazy” label. However, what appears to be apathy is often a nervous system in overload. That’s not a character flaw; it’s simply your body conserving energy under chronic stress.

When this happens, it’s essential to be aware of the narrative or internalised messages that we project onto ourselves. It’s tempting to give in to feelings of shame and start believing that the problem is you.

Or that maybe you just need to try a bit harder because everyone else seems to be managing just fine… right? Let’s break down what happens when your body is forcing you to listen.

What’s going on

• Cognitive load is maxed out: Focus, memory, and decision-making dip when stress is high.
• Protective shutdown: Your body prioritises survival over deep work or creativity.
• Shame spiral: Calling yourself “lazy” fuels guilt → avoidance → more stress.
  
  

Reframe the story

• From “I’m lazy” → “I need rest to recover."
• From “Try harder” → “Try differently: reduce load, rest, then re-engage.”
• From “I should be better” → “I’m doing the best I can right now.”

Setting these boundaries may feel uncomfortable at first, but remember: rest restores capacity.

Journal prompts to break the cycle

Feeling overwhelmed at work can evoke a range of tough emotions, including guilt and shame. Sometimes, it’s easier to ignore those feelings and bury them because we’re forced to accept that that’s just how it is. But it doesn’t have to be.

1. What does “checked out” feel like for me physically, mentally, and emotionally?
2. What situations or tasks seem to drain me the most?
3. Which parts of my job still energise me and why?
4. What activities, environments, or people help me feel restored?
5. Which responsibilities could I delegate, delay, or simplify right now?
   
   

Take the Naluri Mental Health Assessment

Taking the next step towards better mental health starts with awareness. Taking an assessment will empower you to understand your risk factors and take action. Consider taking Naluri’s Mental Health Assessment, which also provides you with free resources and recommendations based on your risk level. 

The assessment also includes additional questions about your work life that can help Naluri understand the factors in your life that may be affecting your mental health. 

Learn more about our World Mental Health Day 2025 campaign here.