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.
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.
You are not alone. Here’s a check-in guide you can do with yourself:
Over the last two weeks, how often have you:
If you resonate with any of the above, you’re likely feeling overwhelmed at work. But all it takes is to reframe the mindset.
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.
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.
Setting these boundaries may feel uncomfortable at first, but remember: rest restores capacity.
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.
Accepting your feelings is the first step to recovery. The next time you feel overwhelmed at work, here are some journal prompts to reflect on to help you start your day: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.