Do you have a really demanding job which leaves you with no time for anything else? You love your job but have not been able to put in your best lately? Work pressure is perhaps one of the biggest issues in today’s time. As the professional world is becoming more and more competitive, maintaining work-life balance is becoming harder. Often work pressure takes a toll on people and affects their physical as well as mental health.
Work stress and pressure does not stay limited to the office. It does not disappear when you leave for home at the end of the day and eventually starts affecting other aspects of your life. It leaves you feeling dull and tired all the time. Even the activities which you enjoyed earlier seem to lose their charm. Everyone who has a job feel this way at some point of time. However, if you have been feeling stressed and worked out for a long time now, you should take the problem a little more seriously.
There are a number of ways to control pressure at work. Here is a list of 10 things you must do in order to prevent work pressure from affecting your physical and mental health.
10. Find out what is troubling you
In order to deal with work pressure efficiently, the first thing you need to do is track your stressors. Identify the situations which cause maximum stress. Also, think about your usual response to the situation. Did your response help in solving the problem or did it simply made it worse? Is there a better way in which the situation could have been handled? Too much work load, uncooperative co-workers, a bossy boss, the reasons behind work pressure can be many. Think about what is the best way to deal with issues causing work pressure.
9. Plan your day
Another way of tackling stress at work is planning your day in advance. This way, you can make the most out of your day without feeling overburdened. Make a list all the tasks which need to be completed. The most urgent ones need to be tackled first. A little planning will help you manage your time well. This will result in increased productivity and reduced stress level. ‘Working smart’ is as important as ‘working hard.’ Make sure you also schedule short breaks throughout the day. For example, after working for an hour or two, take a five minute break to stretch or take a walk.
8.Enjoy your weekends/vacations
Having a job doesn’t mean that you have to give up on all the fun. Weekends and vacations are meant for unwinding and relaxing. Do not use this time for completing pending work. Spend it with your family or meet your friends. Shut down your computer, switch off your phone and enjoy some ‘me time.’ This will help you rejuvenate yourself so that you are ready to give your best when you go back to work.
7.Talk it out
If the pressure is too much for you to handle, it is recommended that you discus your problems with someone. Sharing your problems with a person you trust is a great stress reliever. Talking to a friend or a colleague may help you get a better understanding of the issue and find a solution. If this doesn’t help, seek professional help.
6. Eat healthy
Unhealthy eating practices may cause a lot of stress to your system. Therefore it is very important to consume a well balanced diet. Eating healthy food will bring down your stress level. It is recommended that you eat a low sugar, high protein diet. Also make sure you eat a lot of fruits and vegetables. Take all your meals at the right time. No matter how busy you are, never skip meals. Eating healthy is necessary for rejuvenating your body and mind.
5. Meditate regularly
Another effective method for dealing with work pressure and stress is meditation. All you need to do is spare a few minutes each day. Meditation will benefit you in a number of ways. It will help you control the thoughts which cause stress and tension and lower your blood pressure. Meditation teaches how to resist distractions and so practicing it regularly will enable you to increase your productivity at work. There are many techniques used for meditation. Do a little research and find the one which is most suitable for you.
Stressful situations lead to an increase in the level of stress hormones in our bodies. Physical exercise helps metabolize the excessive stress hormones so that the mind can come back to a relaxed state. Exercise on regular basis. Physical activities release stress reliving chemicals. If you do not have the time to go to the gym regularly, you may indulge in simple physical activities likes jogging, running, brisk walking and stretching. Exercising is a healthy way to start your day. It will keep your body fit and healthy and your mind calmer.
3. Get enough sleep
If you think working late nights will help you increase your productivity, you might be mistaken. Lack of sleep will eventually start affecting your performance at work. Getting sufficient sleep is essential for the refreshing the body and mind and lack of it may have several damaging effects on your health. Make sure that you have completed all the work for the day and are in a relaxed state before you hit the sack. Doing mentally demanding tasks before going to sleep may lead to stress and lack of sleep. A full eight hour sleep is essential for dealing with work pressure.
2. Learn to say no
Taking up more responsibility than you can manage will eventually result in a lot of work pressure. Know your limits and learn to say ‘no.’ You are not obliged to say ‘yes’ every time a colleague asks for your help. If your boss is overburdening you by giving you more work than you can handle, explain him that this may hamper the quality of your work. Do not say ‘yes’ to everything in order to be liked by others. If you are over-committed, it is be better not to take up more responsibility.
- A positive attitude
A negative attitude will affect your productivity. In order to give your best and increase your efficiency , it is important that you maintain a positive attitude. No matter how difficult the task is, a little planning and a ‘can do’ attitude will help you accomplish it successfully. Believe in yourself.
Work pressure is a very common problem and everyone in the professional world goes through it. Even those who love their jobs may sometimes feel that the pressure is just too much for them to handle. Finding an effective solution is possible if the problem is addressed on time.
However, if your job is draining the life out of you and you believe you are not being rewarded for all the hard work that you put in, maybe it is time to reconsider your career choice. If you are unable to tackle the stress and pressure no matter how hard you try, it is time to think about looking for a new job.