Top 10 tips to manage pressure at work
stress is the reaction that many people have when they
are under high pressure at work for a given period. Many of us are motivated by
the challenges and difficulties arising from the requirements of the work.
Fulfilling these requirements leads satisfaction. However, when the pressure at
work reaches high levels and lasts for a long time, people find the existence of
a threat to the welfare or interests and then experienced feelings like fear,
anger or anxiety.
Start your day day with a healthy breakfast: It's better for your
health (and your
weight) to eat
than to skip it. And it's definitely better to eat a healthy breakfast, high
in fibers and nutrients,
than one full of refined grains,
sugar, salt, and/or
saturated fat. Balancing
carbohydrates (preferably from
whole grains, fruit and
vegetables) with some protein and a little healthier fat will do a better
job of staving off hunger until
lunch and fueling your entire morning's activities. According to the American
Dietetic Association (ADA), most adults consume less than 15 grams (g) of
fiber daily, and yet the recommended intake for optimum health is 20 to 35 g.
Learn to manage your boss: Never tell your boss
"I can't do this. I
don't have time." Instead, always say something like: "Of all the things you
want me to do, what would be most useful right now?" Or, "What is your highest
priority?" Or, say something like: "According to the 80-20 rule, 80% of the
value I can add for you will be achieved with 20% of the things I do, so which
20% is most likely, in your view, to add the most value for you right now?"
Another useful line is: "I always want to do the best possible job for you in
the least possible time. Which things are most important to you right now?"
Don't forget to appreciate the pressure your boss is under. Show a little
empathy by saying something like: "I imagine you are under so much pressure, I
don't know how you think straight. Would it help to take 10 minutes to do some
Get organized! You can avoid a lot of pressure and stress by
prioritizing your tasks. Take yourself five minutes before you start working
to prioritize all upcoming tasks from high-priority and very urgent to
low-priority and not urgent. Furthermore, it can be really helpful to break
big projects or tasks into sub-goals, which you start to target one after
Effective Time Management: The stress factor number one
is having a lot of workload and tight time limitations to get that work done.
Taking this into account we can see the high importance that effective time
management techniques can have on our stress level.
Confront your fears: The best way to ease your anxiety at work?
Face your fears. Begin by just picturing yourself going face-to-face with the
very things that worry you and cause anxiety. By getting used to the idea of
confronting your anxiety-causing concerns before you actually do it, you will
actually feel more comfortable the time comes to face them.
Exercise a must: Regular exercises can reduce your stress level
drastically as it decreases stress hormones and increases the production of
endorphins, which will make you feel good! A person that is exercising
regularly is less affected by stress than others!
Plyometric twice a
week is an excellent option if you are limited on time and want to burn some
serious fat while toning and creating separation in the legs. I would
recommend a 15 to 30 minute session of squat jumps, tuck jumps, jumping jacks,
plyo pushups, using a bench to jump up AND off of,
jumping rope, etc. Hop on your treadmill and walk at a very steep incline
of at least 10+ at a pace that allows your heart rate to rise but remain
manageable. Stairs are also ideal for walking up and down if you are desperate
for something to do in an office environment-put a backpack on with some heavy
books or a gallon jug of water in it and get to it. For strength training , do
a variety of exercises for each muscle group, typically to add variety to your
workout. Exercising regularly will help you manage work pressure.
Laughter: Another very effective stress management technique is
quite simple: laugh! Laughing releases endorphins, lets you forget your
worries and reduces stress quite effective. Just invest some time to read some
really good jokes or watch a comedy show on TV.
The negative effect of alcohol and nicotine: Besides all
health-related conditions drugs can cause: alcohol and nicotine can also have
a negative impact on your ability to cope with stress effectively.
Furthermore, it is important to note that drugs cannot be considered as
helpful stress relievers. Alcohol and nicotine might seem calming and
therefore helpful when you are stressed in the first moment, but they both can
lead to addictions, which increases the stress level drastically when they
Proper sleep: Sleep
deprivation can have negative influences on our performance in our
professional life, but it can also cause us to feel stressed at home. The
importance of enough sleep cannot be stressed enough as it keeps you balanced
and allows you to handle stress more effective. You need to sleep for 8 hours, Once you get up
from the bed you need to Immediately do some simple floor exercises for at
least 20 minutes and walk for 10 minutes your body will be ready for the
challenges. Individuals who struggle to fall asleep within 30
minutes of lying down are more prone to anxiety, a university study in Quebec
found. "Our brain is sort of a one-track loop," says Suzanne Segerstrom,
Ph.D., an associate professor of psychology at the University of Kentucky. "If
that track is full of work worries, crowd them out by tuning in to something
else, like talk radio or an audiobook."
Give thanks : At the end of the day no matter how things turned out
– perhaps your best intentions went awry, or perhaps they were spot on – give
yourself a moment as you ease into bed or the shower or a moment between the
To Dos and the Got Dones and appreciate you did the best you could in the time
you had. Allow yourself to BE more of who you already are because time is
worth more than what shows up on a lifetime of lists. Be thankful for the
person you are and for the being you are now willing to actively embrace. Over
time, you'll find yourself making more meaningful To Dos and feeling far less
stress in accomplishing them.
Be polite, be happy, and most of all enjoy
what you're doing.