Overcoming Workload Overwhelm: An REBT Approach

Overcoming Workload Overwhelm: An REBT Approach

Jan 14, 2025

Workload overwhelm is a universal challenge. Whether it’s the endless to-do list, back-to-back meetings, or the pressure to meet tight deadlines, the weight of work can feel crushing. However, much of this overwhelm isn’t just about the tasks themselves—it stems from the way we perceive and react to them. Rational Emotive Behaviour Therapy (REBT) provides powerful tools to challenge these perceptions and regain a sense of control.


Sarah, a project manager, was staring at her screen, paralyzed by the sheer volume of tasks on her plate. She had three major deadlines, a team to manage, and emails piling up by the minute. Sarah found herself thinking, “I can’t handle this! If I don’t get everything done perfectly, my career is over!” Her rising stress led to poor focus, snapping at her colleagues, and ultimately, burnout.
When Sarah explored these thoughts with an REBT lens, she realized her beliefs—not the workload itself—were driving her overwhelm. By challenging her irrational ideas, she shifted from a state of panic to one of clarity and action.

The REBT Approach to Workload Overwhelm

REBT emphasizes that it’s not the situation but our beliefs about the situation that create stress. Here are three actionable steps to manage workload overwhelm:

1. Challenge Irrational Beliefs

Ask yourself:

  • Is it true? Are the catastrophic outcomes you imagine realistic?
  • Does it logically follow? If you miss one deadline, does it really mean you’re incompetent or your career is doomed?
  • Is it helpful? Does believing you must be perfect or finish everything immediately serve you, or does it hinder your ability to perform?

Sarah reframed her belief from “I must finish everything now, or I’ll fail” to “I’d prefer to complete everything today, but it’s okay to prioritize and finish what I can.”

2. Prioritize and Let Go of Perfection

Perfectionism often fuels overwhelm. Recognize that “good enough” is often sufficient. Break tasks into manageable steps and tackle the most critical ones first. Sarah started by identifying her top three priorities and delegating less critical tasks to her team.

3. Practice Self-Compassion

Overwhelm often leads to self-criticism, which only worsens stress. Remind yourself that you’re human and that it’s okay to make mistakes or ask for help. Sarah replaced her harsh inner dialogue with, “I’m doing my best, and that’s enough for today.”


Workload overwhelm doesn’t have to control you. By using REBT to examine and challenge irrational beliefs, prioritize effectively, and practice self-compassion, you can navigate even the busiest days with greater ease. Like Sarah, you can transform stress into a manageable challenge and reclaim your peace of mind.
What’s your strategy for managing overwhelm? Share your thoughts in the comments!