High-pressure work environments often involve some level of competitiveness, which means you might try to stay at your desk the entire shift and push yourself harder and harder. Taking a short breather can actually benefit your work performance, however. If you can’t manage a longer break, get up for just 5 minutes at a time. You’ll find that you’ll feel more focused and productive afterwards, making the break well worth your time.
For example, if your boss is breathing down your neck about getting a project done by the end of the workday, imagine that each task you complete is helping you destroy a fire-breathing dragon (i. e. your boss). If you get the project done on time, you conquer the dragon! By looking at your work this way, you’ll likely get more done while feeling less stressed in the process.
Start by prioritizing which tasks you’ll give the most time and energy to. For the others, just do them—don’t worry about giving 100% on every task. Another way to overcome perfectionism is to judge how the things you’re stressed about will matter in the long run. For instance, if you’re worried about choosing the perfect font on a work document, ask yourself how important that really is.
Be polite, but firm. Say something like “I can’t. I’m already in over my head with the Anderson project. Maybe Chris could help you?”
Think about why your work is valuable. Who does it help or benefit? Your purpose can serve as an anchor when things get stressful at work.
Don’t feel shy about asking for help—typically, others are more than happy to lend a hand when needed. Say, “Hey, Joe, I know you’re really good at programming. Do you mind giving this a look before I submit it to the client?”
You might say, “I’m really stressed out about all this overtime. How are you handling the new changes?”
You might say something like, “I have trouble focusing when working in the open conference room. I was wondering if I could set up a workspace in one of the cubicles. It’d really help my productivity levels. ” Your employer wants you to be at peak performance, so they’ll likely be happy to accommodate any changes or offer any support to help you do your job better.
Call up that friend you’ve been neglecting and ask them to hang out. Plan a fun outing with your family over the weekend or participate in local clubs or organizations relating to your hobbies.
Pressure at work can build up to the point that you feel depressed or anxious. Feeling this way without getting help can lead to burnout and resentment for the work you do.
Techniques like deep breathing and progressive muscle relaxation can be applied anytime, even when you’re on the clock during the workday.
If you’re lacking sleep and showing up to work groggy and irritable, anything that happens at work will feel overwhelming. Improving your sleep habits will make work more bearable. Improve your sleep by going to bed and rising at the same times each day. Shut off your tech devices at least an hour before bed to help you unwind. Try reading or listening to calming music instead.
For example, you might choose to answer work-related emails only when you are on the premises. You might tell your coworkers and supervisor that after 7pm, you can’t take calls because you’re with your family.
Get creative and plan an exciting trip to a nearby city, visit museums in your own town, or go camping in your backyard.
