Pressure at work is mostly inevitable. Most workplaces are fast paced and this is majorly not your fault but as a result of business needs and urgencies.

You keep asking yourself if you are making a mistake at some point. Sometimes you are not aware of a mistake you made.

And sometimes you find that you are so uneasy. It’s real. It does happen. You are human after all. You are left to wonder how you got to make a huge error in the first place.

On a regular day, you wouldn’t make such an omission in an important document.

Oh.. or after a what-felt-like-a-terrible-meeting, you are left pondering on how unprepared you appeared to be. Deep within, you know that you really had your acts together, but somehow, the worst just had to happen!

It’s okay. You’ll be fine. And in this post, I’ll be sharing a few ways to manage pressure at work because we’ve all been there.

Some questions we often ask ourselves when we are under pressure may be any of these:

“Did I make a good impression?” “Will I complete my task in time?”, and so on.

It’s understandable that you want to put your best foot forward, but on the other hand, such anxiety may lead to unwarranted stress.

Preventing pressure and basically keeping your focus on the work you are to do makes it easy to live up to your potential and reduce stress induced crisis.

It’s important that you understand that your mental and physical well-being are factors that determine your performance at work. It is necessary that you reduce any form of anxiety or pressure.

Here are 4 ways to help take pressure off yourself.

  1. Emotional First Aid

Firstly, you should try to ask yourself certain important questions to help reduce any form of pressure you may put on yourself unintentionally. Yes, I know I just said it may be unintentional, so, at the slightest hint of pressure do a quick check.

Ask yourself these 3 questions:

  • Is this appropriate?

Determine whether the way you intend to resolve your assignment is practical and reasonable. You do not want to do a rush work that will make you have to repeat your tasks. So take out time to know if your approach to your job function is of good quality. 

  • Is this method going to help in the long run?

Decide on if you want a long or short term solution. Consider the method you intend to apply. This will eventually help in time management and allotment of tasks.

  • What if there is a better way to resolve this issue/ conflict?

Ask yourself if there are alternative ways of handling your tasks. If there is, then there will be no need to feel pressured. This question is as important because you will then feel relieved knowing that there is another way to get your work done.

2. Focus on the Process, not the Result

Don’t get caught up trying to put all effort into results. Rather, spend more time on the process towards carrying out your tasks.

Sometimes, workers tend to exert more time on the outcome which tends to bring undue pressure.

You need to understand that once you put more concentration on the process then the results will come out fine, but if you spend more time stressing over results or the time frame you need to invest in coming out with a result then you may end up not doing a great job eventually.

3. Plan/ make a Schedule

Now that you are fully aware that what you need to do on your job is to focus on the process by which you intend to get the job done, you want to plan things out and strategize.

This will help you map out how you intend to get things done.

By planning, you’ll avoid any form of pressure that may arise as a result of trying to meet a deadline. I strongly recommend that whenever you have a task, you sit and plan out a thorough breakdown of how you intend to actualize your goal for that particular task.

Use sticky notes if possible. Taking down notes helps you visualize things as you carry out your obligations. Stick it somewhere close and if you wish, make it fancy! 

Who says work has to be boring and drab? You can even create a chart! Whatever tickles your fancy, so long as you stay put and get your job done brilliantly, all that is necessary is that you are in good shape whilst carrying out your task. 

This will help prevent mental obstacles or performance anxiety.

4. Workplace Short Exercise

When you feel pressured or feel like the world is on your shoulders you may decide to try out a few quick exercises. The feeling of pressure, tiredness, and frustration can be consuming, so you may need to try out something soothing.

Here are less strenuous exercises that may work;

  • Tilt your head to the left, right, front and back. Be sure you haven’t had any prior injuries
  • Take a deep breath! Breathe in and out
  • Squeeze your fist and hold tight for about 10 seconds and release
  • Do a quick stretch of your body if possible
  • If you are someone that can work while listening to music, then you may choose to do so.
  • Dance for about 10 to 20 seconds if possible. Hold on! I don’t mean that you should create a scene while dancing. You may decide to go to a secluded area and have a short dance just to feel relaxed. This is not so important if your workspace cannot allow for this. The previous exercises should be enough to help you feel relieved.

Please note that these exercises will most likely provide temporary relief. You may choose to do this at given intervals but keep your task in mind.

It is important that you realize that your health: mental and physical, is as important as your job. It is always good to strike a balance.

If you constantly feel pressured at work then it will be good for you to take out time to reevaluate your work life. With these tips you should be able to take off unnecessary pressure, however, please remember that the decision is yours to make.

How do you get rid of pressure at work? Please share with me, I’ll be happy to hear from you.