It is natural that at times we feel pressured by our workload; Eventually it happens to all of us, whether due to causes linked to our profession or due to external factors that make things difficult (having small children, poor sleeping habits, etc.).
The key is knowing how to manage pressure at work and not let this situation become a problem without a solution. In this article we will review some useful psychological tools so that you can deal with work pressure when it arises in your life, and thus prevent your performance and quality of life from being affected by too high stress levels.
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 good performance at work without affecting your emotional stability
1. The habit of planning
Planning is an important protective resource against the pressure that our workload can sometimes represent, taking into consideration that when we are able to properly plan our time You perform more effectively and are less likely to be plagued by stress due to lack of time
2. Learn to delegate functions
As much as possible, delegate part of our workload helps maintain better control and order over our activities Otherwise, when we voluntarily try to cover all the functions, the stress of not being able to do so occurs even if we try.
Undervaluing 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 at work
The ideal is for rest to be meaningful, that is, we should try to free our mind from thoughts related to our job and take advantage of those free moments to enjoy the things that bring us peace.
Positive thoughts related to the things we can do once 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 being productive.
4. Good eating habits
Having a good diet, balanced between proteins, lipids, carbohydrates, vitamins and minerals, is essential to keep us away from 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 lives, among which are the release of neurotransmitters (serotonin, dopamine, melatonin, etc.) that help combat levels of pressure 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 if it is not well established we must strengthen it.
There are some practical and very effective techniques to strengthen our self-esteem. Among them we have; Make a list of all our virtues, so that we can recognize them and focus better on them, etc.
7. Avoid rigid thinking
We need to use our imagination more to avoid stress and work pressure. We must be able to go beyond conventional methods to resolve complicated situations that may arise in our work environment.
People who rely on their imagination have the ability to evaluate different scenarios and they are less likely to stagnate trying to resolve situations in a way that has not worked before.
8. Relaxation techniques
When we learn to relax correctly we prevent the pressure of work from making us succumb to it. Some simple techniques like breathing exercises and visualization They can be very useful to reduce the harmful effects of pressure at work.
9. Try to communicate properly
In many cases the main trigger of 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 costs instead we should seek to employ more adaptive resources to deliver our message.
Assertive communication is mainly based on carrying our message, taking care of both its content and its form, that is, using appropriate language and a tone of voice in accordance with social norms of 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 reasons that motivate our behavior move to a conscious level and we will be able to focus on working to improve our reality from a more personal conception of it.
