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We’ve all had that moment at work: staring at a never-ending to-do list while your boss casually drops another task onto your plate. Your heart sinks a little, and a voice inside whispers, “How am I possibly going to get all of this done?”
Here’s the tricky part: it’s not always easy to admit you’re overwhelmed. The fear creeps in: Will my boss think I can’t handle my job? Will this make me look weak? Most professionals have been there, too, and know how uncomfortable it feels. However, staying quiet only makes things worse.
The good news is that there’s a way to tell your boss you’re overwhelmed without it turning into an awkward or career-jeopardizing conversation. In fact, handled the right way, it can actually build trust and make your workload more manageable.
In this guide, you’ll explore several workarounds and strategies to address the situation with your manager. Whether you’re in the office, on a video call, or pinging your boss on internal comms, you’ll walk away knowing exactly how to approach the conversation.
Sometimes, you don’t have the luxury of over-preparing. You’re already swamped, your boss is right there (or just pinged you with yet another task), and you need a way to bring it up without sounding like you’re whining.
When things seem overcomplicated, less is more, so don’t be afraid of using one-liners to address the issue. It shifts the focus away from “I can’t do this” onto “I want to do the right things.” Here are a few variations you can use depending on your own situation.
These scripts can prepare the ground for a more thoughtful conversation to speak about your other concerns. More importantly, they don’t scream “I’m drowning.” Instead, they show that you care about results, not just effort, which is exactly what most bosses want to see.
If the one-liners led to a deeper and more meaningful conversation, make sure to have some time prior to this 1:1 to identify your main concerns and structure how you’ll express them. The goal is to transform a potentially emotional conversation into a productive planning session that enables you to organize your work and overcome overwhelming feelings.
Here is a short step-by-step to prepare for the conversation
Is it simply the sheer number of tasks? A couple of deadlines that collided? Or maybe personal stress bleeding into work? Asking yourself these questions and writing down the answers will help you name your feelings and understand what’s causing you to feel this way. By doing so, you’ll enter the meeting with a clear head and sound less scattered when discussing being overwhelmed.
Of course, sharing how you feel about your workload is important, but the conversation should go beyond a “I’m so stressed.” Be sure to speak about specific examples of projects, deadlines, or assignments that are making you feel overwhelmed at work.
Being specific about your workload and the tasks that are overwhelming you will not only allow you to guide the conversation but also help your boss see the actual pressure points, so you can find a solution together. Here are a few examples of the level of detail you should provide in your examples:
This is a key lesson: take responsibility for the ripple effects if your overwhelm has already shown up in your productivity at work. A small acknowledgement during your 1:1, such as, “I know the report was delayed last week, and I don’t want that to become a pattern. That’s why I wanted to align on priorities now,” can go a long way toward building trust as it shows maturity.
Recognizing flaws in your performance is a sign that you genuinely care and want to turn around the situation. Nevertheless, be thorough and clear about the aspects that you’re taking responsibility for, because in the end, being burned out is not something you should have to apologize for.
As mentioned above, the primary goal of this conversation with your manager is not to complain about your workload or point fingers at anyone; it’s about finding solutions. So, you need to enter the conversation knowing what you need from your manager: Do you just need them to be aware? Do you want a deadline extended? Do you need a project reassigned?
Use the above questions to brainstorm any possible solutions to rearrange your workload and start delivering your projects efficiently again. However, more than just requesting something from your manager, you should also explore and offer thoughtful solutions, as this will demonstrate your initiative and problem-solving skills; helping in smaller ways, getting support from coworkers, or delegating tasks to other teams are just a few examples.
Here’s the reality: how you frame the conversation is just as important as what you say. If you go in with “I can’t handle this,” your boss might hear it as a red flag. But if you reframe it as “I want to make sure I’m focusing on the highest-value work,” suddenly you look thoughtful and strategic.
Structure your arguments to show that you’re not dumping problems, but including your boss to prioritize and problem-solve with you. Shape your ideas with this in mind: “I’m asking for help, but still taking my part in the solution.”
For example, here is an opener you can try that reflects the above mindset: “I’ve mapped out everything I’m working on, and I want your help making sure I’m spending time where it matters most.” On the other hand, if you want to propose getting an extra pair of hands on a project, you can go for something like: “After reviewing the deadline and the progress we’ve made, I believe including [colleague] will allow us to deliver better results on the due date.”
Although this one is easier said than done, the whole point of the above preparations is to stay focused on reaching real solutions rather than spiraling into frustration. Of course, your emotions are what drive you to share how overwhelmed you are with your workload; however, during the actual conversation, heightened emotions can only escalate the situation.
In short, preparing gives you confidence. It’s not about being perfect; it’s about showing up with clarity and solutions. Your boss will surely notice the difference. A couple of pro tips: keep your prepared notes close and refer to them if you or your manager start wandering off topic. If you feel you’re getting heated, take deep breaths to keep your emotions composed.
Not every manager will jump in with open arms. Some may get defensive, others might just be too swamped to help, and a few may expect you to figure it out alone. Here are a few common scenarios and how you can approach them.
The point isn’t to change your boss’s personality; it’s to meet them where they are while still protecting your bandwidth. However, be aware that even a flawless conversation doesn’t guarantee changes. That’s when it’s time to protect yourself. Keep conversations on record, and if your manager can’t offer a solution to reorganize your workload, lean on peers or trusted colleagues to trade tasks or assist you with reviewing tasks.
Weighing in on whether your job is sustainable will never be an extreme measure, especially when you may be sacrificing your peace of mind just to avoid an uncomfortable situation. Nevertheless, before reaching that point, you should consider mental health days or time off to prevent burnout without quitting your job.
Truth be told, talking to your boss about being overwhelmed will never be pleasant, but it also doesn’t have to be terrifying. If you approach the conversation calmly, with clear examples and a proposed solution, it’ll likely go better than you feared. And the relief afterward will be huge.
Remember: you’re not just asking for help; you’re making sure you can deliver the right results. That’s not a weakness. That’s smart, professional, and strategic.
Contributed by Luis Arellano
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