How to manage pressure at work: 10 simple tips

It is natural that at times we feel pressured by our workload; Eventually it happens to all of us, either due to causes related to our profession or due to external factors that make things difficult (having small children, having bad sleep habits, etc.).

The key is knowing how to manage pressure at work and don't let this situation become an unsolvable problem. In this article we will review some useful psychological tools so that you can cope with work pressure when it appears in your life, and thus you will avoid that your performance and your quality of life are affected by too much stress levels high.

• Related article: "Burnout: how to detect it and take action"

How to manage pressure at work

In the following lines you can find some tips on how to manage pressure at work in an adaptive way, which It will help you maintain a good performance at work without affecting your emotional stability.

1. The habit of planning

Planning is an important protective resource against the pressure that can sometimes represent our workload, taking into consideration that when we are able to adequately plan our weather

performs more effectively and is less likely to be overwhelmed by stress due to lack of time.

2. Learn to delegate functions

As far as possible, delegate part of our workload helps to maintain better control and order over our activities. Otherwise, when we voluntarily try to cover all functions is when the stress of not being able to do it occurs even if we try.

3. Give value to moments of rest

Underestimating moments of rest is a common mistake, promoted by the thought that moments of rest are unproductive. Nothing could be further from reality, when we rest we are protecting our nervous system from stress and excessive pressure from work.

Ideally, rest is meaningful, that is, we should try to free our mind from thoughts related to our employment and take advantage of those free moments to enjoy the things that we they generate peace.

Positive thoughts related to the things we can do after our workday is over are a good choice to motivate us during our rest periods. Not everything is work, giving yourself time to have a coffee and think about the good things in your life is also to be productive.

4. Good eating habits

Having a good diet, balanced between proteins, lipids, carbohydrates, vitamins and minerals, is essential to keep us out of excessive work pressure.

When we eat the right foods we help our body to function better and not waste energy. On a psychological level, this also makes us feel better.

5. Implement exercise routines

Physical exercise promotes a large number of benefits to our life, among which is neurotransmitter release (serotonin, dopamine, melatonin, etc.) that help combat pressure levels and distress in all aspects.

6. Strengthen your self esteem

When we are self-confident and confident in our abilities, we are less likely to be overwhelmed by work pressure. Self-esteem is a protective factor in the face of adverse circumstances in our environment, and in case it is not well established we must strengthen it.

There are some practical and very effective techniques for strengthening our self-esteem. Among them we have; make a list of all our virtues, so that we can recognize them and better focus on them, etc.

• You may be interested: "Low selfsteem? When you become your worst enemy"

7. Avoid rigid thinking

We need to use our imagination more to avoid stress and work pressure. We must be able to get out of conventional methods to solve the complicated situations that may arise in our work environment.

People who rely on their imagination have the ability to evaluate different scenarios and less likely to stagnate trying to solve situations in a way that hasn't worked for you before.

8. Relaxation techniques

When we learn to relax correctly, we prevent the pressure of employment from making us succumb to it. Some simple techniques like breathing exercises and visualization They can be very helpful in reducing the harmful effects of pressure at work.

• Related article: "6 easy relaxation techniques to combat stress"

9. Try to communicate properly

In many cases the main trigger for pressure at work is a lack of communication, or misuse of it. For example, not daring to say that an assistant is needed to carry part of the workload that has been assigned to us.

We must avoid hostile communication at all costsInstead, we should try to employ more adaptive resources to carry our message.

The assertive communication is based mainly on carrying our message taking care of both the content and the form of the himself, that is, using appropriate language and a tone of voice in accordance with the social norms of I respect.

10. Introspection

Introspection is the ability to review ourselves objectively, without letting our emotions bias our judgment. In other words, it is identifying in ourselves what are the causes of our behaviors.

In this way we will make the personal motives that motivate our behavior move to a conscious level and we will be able to work on improving our reality from a more personal conception of the herself.

Bibliographic references:

• Ruotsalainen, J.H.; Verbeek, J.H.; Mariné, A.; Serra, C. (2015). "Preventing occupational stress in healthcare workers". The Cochrane Database of Systematic Reviews (4): CD002892.
• Van Dierendonck, D.; Schaufeli, W. B.; Buunk, B. P. (1998). "The evaluation of an individual burnout intervention program: The role of inequity and social support". Journal of Applied Psychology. 83 (3): 392 - 407.