Overwork at work never imposes itself all at once. Insidious, it sets in gradually, to the rhythm of tasks that accumulate day after day. And by the time we finally realize what is happening, it is often already well entrenched. At this point, reversing the trend can become very difficult. So, how can we protect ourselves from getting to this point? Elements of response with psychologist Siyana Mincheva.
Some personalities are more vulnerable than others
According to Siyana Mincheva, some people are naturally more at risk of overwork. “A person suffering from, for example, performance anxiety can quickly feel overwhelmed“, she warns.
But how to recognize the first signs? “This often involves negative emotions: irritability, fears, anxieties, ruminations, etc.“, she describes. Chronic stress reinforces these sensations, creating a breeding ground for anxiety and post-traumatic disorders. Result: even the most trivial tasks become sources of anxiety. Fortunately, solutions exist.
Reprogram your mind with positive visualization
First step to get out of overwork: regain control of your anxious thoughts. The psychologist recommends positive visualization, a method inspired by mental techniques used by high-level athletes. It consists of projecting oneself into pleasant future situations.
For example, before a meeting or a stressful speech, we imagine ourselves succeeding, receiving a warm welcome, feeling confident. “It’s not magic, it’s a form of mental programming“, explains Siyana Mincheva. The goal? Replace disaster scenarios with calming thoughts. With repetition, the brain gets used to it, stress decreases, and confidence returns.
Breathe deeply to ease tension
Another simple and powerful tool: breathing. “It’s a strategy that’s always effective.“, says the psychologist. She recommends a method called 4-7-8: inhale for 4 seconds, hold the air for 7 seconds, then exhale slowly for 8 seconds, visualizing the release of fears and tensions.
Repeat five to ten times for optimal effect. This ritual acts as a real reset emotional. “Breathing is a tool for immediate stress regulation“, she emphasizes. In a few minutes, the nervous system slows down, mental agitation diminishes, and clarity returns.
Working on letting go to accept what you cannot control
Overwork often results from an illusion: that of being able to manage everything, plan everything, control everything. “Learning to let go means understanding that wanting to control everything costs a lot of energy.“, explains the psychologist.
She particularly recommends cognitive and behavioral therapy, which offers concrete techniques to free yourself from this pressure. “Adopting this posture is not fleeing reality, but ceasing to endure it.“, she insists.
Redefine your priorities and set clear limits
Finally, it is essential to clarify your priorities. Too often, overwork stems from unclear goals or the inability to say no. “You have to learn to delegate, to put things into perspective, to anchor yourself in the present moment“, advises Siyana Mincheva.
Setting limits also allows you to get rid of irrational thoughts, which are often sources of stress: fear of failure, fear of not being good enough, etc. This work requires regularity, but it is beneficial in the long term.
“Seeking to calm down is also learning to love yourself“, concludes the psychologist.