5 Reasons You Might Be Feeling Overwhelmed in Your Career

As a therapist here in Toronto, I often hear from clients who feel stretched too thin, emotionally drained, or simply “stuck” in their work lives. If you’ve been feeling overwhelmed in your career, know that you’re not alone. There are common reasons why these feelings arise and with a little awareness, we can take meaningful steps to regain balance.

Here are five reasons you might be feeling overwhelmed in your career, and how I’d suggest managing each one.

1. Unrealistic Expectations

Many workplaces thrive on a culture of “more, faster, better.” The pressure to outperform, hit impossible deadlines, or live up to expectations that are constantly shifting can feel suffocating. Even if you’re doing your best, you may feel like you’re falling behind, or worse, that you’ll never measure up. Over time, this cycle creates chronic stress, anxiety, and sometimes even physical symptoms like headaches or insomnia.

Melice’s Tip: When you catch yourself spiraling in perfectionism or self-criticism, pause and remind yourself that “progress counts, not perfection.” Break down overwhelming projects into manageable steps, and allow yourself to acknowledge wins along the way, no matter how small. Self-compassion is your greatest tool against unrealistic expectations.

2. Blurred Work-Life Boundaries

In today’s digital world, work follows us everywhere, into our kitchens, onto our couches, and even into bed. Remote work and smartphones mean emails at midnight, messages on weekends, and a subtle but constant pull to “just check in.” Without clear separation, you may feel like you’re never truly off-duty, which can rob you of rest, joy, and connection with loved ones. Eventually, the lack of boundaries chips away at your energy and identity beyond your career.

Melice’s Tip: Establish rituals that signal to your brain and body that the workday is done. That might mean shutting down your laptop at the same time each day, taking a walk to mimic a commute, or practicing a five-minute mindfulness exercise to “close the loop.” Protecting your downtime is not selfish.

3. Lack of Control or Autonomy

Few things feel more overwhelming than being trapped in a situation where you have little say over your schedule, workload, or decisions that affect you. Micromanagement, rigid policies, or constantly shifting priorities can create a sense of helplessness, leaving you feeling like a passenger in your own career. This lack of control often leads to frustration, disengagement, and even burnout.

Melice’s Tip: Instead of focusing only on what you can’t change, zoom in on the areas where you do have influence. Can you organize your tasks differently, adjust your environment, or choose the order in which you tackle responsibilities? Small choices add up to a stronger sense of agency. And when possible, practice advocating for yourself, sometimes asking for a small adjustment can open bigger doors.

4. Emotional Labor and Hidden Work

It’s not just the official job description that leaves us drained, it’s all the invisible tasks and responsibilities that no one talks about. Maybe you’re the one colleagues vent to, the one who steps up when others drop the ball, or the one who quietly manages team morale. This hidden emotional labor can be deeply taxing, especially when it goes unrecognized or unacknowledged. Over time, it can feel like you’re doing two jobs: the one on paper, and the one in the shadows.

Melice’s Tip: Take time to name and validate this hidden labor for yourself. You are expending real energy in these unseen ways, and that matters. If possible, set boundaries or delegate tasks so you’re not carrying the full weight alone. Even simply acknowledging to yourself “this is why I feel so tired” can bring clarity and relief. Recognition, whether internal or external, is the first step to shifting this imbalance.

5. Neglecting Your Own Needs

When the demands of work pile up, self-care is often the first thing we sacrifice. Skipping meals to meet deadlines, cutting back on sleep to catch up, or canceling social plans because you’re too exhausted can feel like the “responsible” choice in the moment. But when this becomes a habit, it creates a cycle where your body and mind are constantly running on empty. Without nourishment, rest, and joy, overwhelm becomes the default state.

Melice’s Tip: Start with micro-moments of care. Ask yourself daily: “What’s one small thing I can give myself today?” It might be a nutritious meal, five minutes of stretching, or stepping outside for fresh air between meetings. These tiny investments compound over time and remind you that you are more than just your productivity, you are a whole human being who deserves care.

Overwhelm doesn’t mean you’re weak, it means you’ve been carrying a lot. By understanding the “why” behind your stress and making small shifts in how you respond, you can begin to reclaim balance and calm. Remember: you don’t have to do it alone. If you’re looking for support, you can book a free intro call with me here.