How do you handle pressure at work? Being able to deal with pressure in the workplace is a highly sought-after skill.
Statistics show that as of September 2022, over a third of U.S. employees (36%) felt a moderate level of burnout (Statista, 2022a).
If pressure at work is part of your everyday life, you will be pleased to learn that there are things you can do to both lower the pressure and prove to others that you can handle pressure effectively.
Let’s explore 10 ways to deal with pressure at work!
How Do You Handle Pressure? – 10 Top Strategies
Before we jump into the tips, it’s key to know what “pressure” really means at work.
Pressure can come from tight deadlines, big projects, or even issues with team members. Knowing why you feel pressured is the first step in dealing with it effectively.
So, how do you deal with pressure?
The answer is simple: by using specific tips that help you not just cope but also thrive when you’re under pressure.
Here are our top 10 tips to handle pressure at work:
1. Remain Calm, Always
Stay calm no matter what happens. This takes some practice, but the more you do it, the better you get.
Being calm shows you can handle things well, even when it’s tough.
One good way to stay calm is by focusing on your breath for a few minutes each day. This helps you know how you’re feeling, making it easier to stay calm when things get hard.
You can also have a go-to saying that you tell yourself in tough times.
When you’re calm, you’re able to think clearly, make rational decisions, and communicate effectively, all key for doing well at work.
2. Stay Focused on What Needs To Be Accomplished
Even if the day is stressful, keep your mind on finishing your daily tasks. Making a to-do list can really help you stay focused.
Use apps to keep track of what you need to do and when and break big tasks into smaller ones to make them easier to do. This helps you feel in control and accomplished as you finish each task.
Another tip is to cut out distractions.
Turn off social media alerts or find a quiet place to work, helping you focus better.
Remember, focus gets stronger the more you use it. By staying focused, you finish your work efficiently and get better at handling stress.
3. How To Deal with Pressure by Helping Others
If you see your work friends having a hard time, help them out and show your leadership skills! Giving a hand not only makes work better for everyone but also helps you get better at teamwork.
It’s good for all.
You can help in easy ways, like clearing up a hard issue, sharing tips, or just listening for a bit. Sometimes, just being there for someone is as good as doing something.
When you help others, you are also creating a team that helps each other.
This is great for when you have your own hard times, making everyone better at handling stress.
4. Sidestep the Drama and Stay Positive
Refuse to engage in arguments or other disagreements with your colleagues. Stay busy to keep your thoughts positive and focused.
We all get pulled into drama sometimes.
But if you’re getting too upset, stop and think about what you want to happen in the end.
Stop, breathe, step back, and then go on with a clear head.
Remember, work drama usually doesn’t last long and isn’t worth getting upset over. Instead, put your energy into doing good work that helps you and your team.
If you’re in a tough spot, think about taking a short walk or taking some deep breaths to get your focus back.
Keeping a good mood not only helps you get through hard times but also makes you someone people like and respect.
5. Get Help If You Need It
Your job is to do your best work, and it’s okay to ask for help to do that.
If something’s not right, get the help you need right away. Acting fast shows you can think well under pressure. Don’t wait to talk to experts or people who know more when you face hard stuff.
Asking for help isn’t weak; it shows you’re smart and careful.
Use what’s there to help you, like a guidebook, online tips, or a helpline. Keep talking to your bosses to let them know what’s up and how you’re fixing it.
This way, you’re not just keeping your job safe but also building trust and showing you can handle crises well.
6. Watch Your Caffeine to Handle Pressure
Coffee wakes you up, but too much can make you stressed. Limit how much you drink and spread it out during your workday.
Too much caffeine can make you shaky, speed up your heart, and make it hard to focus, which isn’t good when you’re figuring out how to handle pressure.
Go for better choices like herbal tea, water, or fruit juice to stay awake and sharp.
If you’re going for another coffee, it might mean you need a quick break. A short walk or some easy stretches can also boost your energy and help you manage stress better.
And remember, chocolate is also a stimulant, so go easy on the chocolate snacks.
7. Take Breaks!
Short breaks can help you let go of stress, refresh you, and help you work better.
Use this time to step away from work stuff.
Maybe go outside for some fresh air, do a quick breathing exercise to focus, walk to the restroom, or just move around your workspace.
These short stops can really help your mind get clear and sharp, helping you work better when you get back. The goal is to stop the non-stop stress and give your mind a break.
8. Plan Vacations to Learn How Can You Handle Pressure at Work
Plan your vacation when work is slow. Being there when it’s busy shows your boss you care. Furthermore, timing your free time right can reset your mind, letting you come back to work fresh and focused.
Pick places or things to do that really relax you, not add stress.
Even a long weekend can make a big difference in how you feel. The point is to fully recharge so you can do your best when you’re back.
This smart planning helps you and makes things smoother at work, showing you’re thoughtful and committed.
9. Take On Big Projects
Every so often, your company might need help with a big project – step up and take charge!
Being flexible shows you’re willing to leave your comfort zone, open to learning new things, and good at handling more pressure.
Taking on these tasks lets you show off your skills and leaves a lasting mark on your team and bosses. It’s a chance to meet people from other parts of the company and learn new things.
Plus, these tasks often have new challenges that help you learn and grow. Being proactive makes you a key team member and gets you ready to lead in the future.
10. Avoid Letting Your Stress Show Too Much
If you’re feeling stressed, try not to show it too much.
Keep doing your job, no matter what’s happening. Focusing your mind on your current task helps you stop worrying and lowers stress.
It’s okay to feel how you feel, but try to keep your focus on doing good work.
This can help take your mind off the stress.
Just remember to take care of yourself and ask for help if you need it. It’s okay to have tough days, but building a strong mindset and having ways to cope will help you get through hard times better.
Over time, this makes you better at handling pressure at work.
The Burnout Crisis – A Closer Look at The Data
Now, let’s have a closer look at burnout among U.S. workers:
- Very High Burnout: 8%
- High Burnout: 15%
- Moderate Burnout: 36%
- Low Burnout: 26%
- Very Low Burnout: 15%
This means that nearly two-thirds (59%) said they felt some level of burnout as of September 2022 (Statista, 2022a).
When it comes to men and women, 62% of women and 57% of men felt a medium level of burnout as of September 2022 (Statista, 2022b).
These statistics show why it’s key to manage stress and pressure at work well. The CDC says stress can lead to headaches, bad sleep, and feelings like worry or anger.
Furthermore, long-term stress can make health issues worse (CDC, 2023).
Conclusion: Mastering the Art of Handling Pressure at Work
So, how do you handle pressure at work when things get tough?
The answer isn’t the same for everyone – it’s a mix of ways that fit your own needs.
From staying calm to helping others and taking breaks, each tip offers a way to not only cope with but excel under pressure.
The main point is that you can get better at handling stress. It takes being ready to act, a strong mindset, and being open to change.
By using these 10 tips, you’re not just getting through the day; you’re setting up for long-term wins and well-being.