How to Handle Pressure at Work

No matter your job, at some point you are bound to experience some serious pressure at work. This can happen sporadically, like when the company is going through a major transition, or pressure may be a day-to-day hazard of your job. Regardless, managing the pressure is paramount—otherwise, you might explode! Learn to handle pressure in your workplace by changing the way you go about doing your job in general. Making a few tweaks can transform the way you look at and deal with stress on the job, making the pressure seem a little more bearable.

Method 1
Method 1 of 3:

Changing Your Mindset and Behaviors

  1. Image titled Handle Pressure at Work Step 1
    1
    Take breaks often. Make a habit of taking several 10 to 15-minute breaks throughout the day to combat the pressure and frustration you feel. Visit with a coworker, refill your water bottle, or step outside for a breath of fresh air.[1]
    • 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.
  2. Image titled Handle Pressure at Work Step 2
    2
    See tough tasks as games. Shift your perspective about what you’re doing and you may feel less pressure. Try looking at a difficult job as a game or competition of sorts. Set a personal deadline or strive to beat your best time.[2]
    • 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.
    Advertisement
  3. Image titled Handle Pressure at Work Step 3
    3
    Let go of perfectionism. Sometimes the pressure you feel about your job is internal. If you have really high standards for every piece of work that leaves your desk, you could be making your work environment more stressful than it has to be. Aim for done, not perfect.[3]
    • 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.
  4. Image titled Handle Pressure at Work Step 4
    4
    Be willing to say “no.” Do you have a tendency to overcommit by saying “yes” to every request your coworkers or boss makes? Challenge yourself to start declining demands that don’t serve you and setting stronger boundaries.[4]
    • 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?”
  5. Image titled Handle Pressure at Work Step 5
    5
    Remember your “why.” The pressure can feel overbearing when you have become disconnected from your purpose. Reflecting on why you do the work you do or why your job is important can help lighten your mental load.[5]
    • 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.
    6. Advertisement
Method 2
Method 2 of 3:

Getting Support

  1. Image titled Handle Pressure at Work Step 6
    1
    Ask for help when you need it. If you’re bogged down, reach out to someone for assistance. Ask a coworker to give you a hand with a challenging task or talk to your supervisor about how you can divvy up big projects.[6]
    • 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?”
  2. Image titled Handle Pressure at Work Step 7
    2
    Speak to a trusted coworker. If you’re feeling pressured, chances are other employees are, too. Talk to someone you can trust about the pressure you feel. You can exchange work stories and offer support to one another when things get out of hand.[7]
    • You might say, "I'm really stressed out about all this overtime. How are you handling the new changes?"
  3. Image titled Handle Pressure at Work Step 8
    3
    Have a candid talk with your boss if the pressure becomes too much. Ask your supervisor for a one-on-one meeting to discuss the situation if the pressure starts to affect your health or your ability to perform. Let them know what’s happening and work together to brainstorm solutions.[8]
    • 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.
  4. Image titled Handle Pressure at Work Step 9
    4
    Develop healthy relationships outside of work. The daily grind can consume your life to the point that you rarely connect with people who don’t work with you. Make an effort to spend time—at least once of week—with non-coworkers.[9]
    • 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.
  5. Image titled Handle Pressure at Work Step 10
    5
    See a counselor. Instead of letting the pressure become unbearable, talk to a professional who can listen and offer practical advice for managing stress at work. Check if your employer has an Employee Assistance Program that offers mental health services.[10]
    • 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.
    6. Advertisement
Method 3
Method 3 of 3:

Dealing with Stress

  1. Image titled Handle Pressure at Work Step 11
    1
    Take time to relax after a stressful work day. Incorporate relaxation into your daily routine to better manage the pressure you feel at work. Practice calming strategies like deep breathing, mindfulness meditation, or progressive muscle relaxation. Perform self-massage, take a warm bath after a long day, or listen to soothing music.[11]
    • Techniques like deep breathing and progressive muscle relaxation can be applied anytime, even when you’re on the clock during the workday.
  2. Image titled Handle Pressure at Work Step 12
    2
    Workout regularly to ease tension. Physical activity not only supports your health and wellness, but it can also be an effective antidote for stress. Get a gym membership and plan to go before or after work each day. However, you can also go for a run in your neighborhood or practice yoga on your living room floor.[12]
  3. Image titled Handle Pressure at Work Step 13
    3
    Get plenty of sleep and get to work early. Support your mental health and ensure you’re fully charged by getting 7 to 9 hours of sleep per night. You’ll wake up refreshed and able to beat the heavy traffic and arrive at work early.[13]
    • 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.
  4. Image titled Handle Pressure at Work Step 14
    4
    Establish set times to unplug. Pressure from work doesn’t just happen when you’re on the premises. If you let it, it can follow you home and interfere with your leisure time. Set firm hours when you don’t return work calls or emails and stick to them.[14]
    • 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.
  5. Image titled Handle Pressure at Work Step 15
    5
    Plan a getaway. Vacations can be a great way to switch up the status quo and allow you to decompress from work stress. Your “vacay” doesn’t necessarily have to be to some faraway destination, though. Even just a short weekend trip can refresh you and give you a new perspective.[15]
    • Get creative and plan an exciting trip to a nearby city, visit museums in your own town, or go camping in your backyard.
    6. Advertisement

Expert Q&A

  • Question
    How do you handle pressure in your job work?
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Expert Answer
    Try not to internalize it. Take short breaks for deep breathing, relaxation, or a short walk. In your off time make sure you get enough sleep, exercise, and eat a balanced diet. Try not to think about or talk about work when not there.
  • Question
    What's the best answer to the question "Do you work well under pressure?"
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Expert Answer
    This varies depending on who you talk with. We all have different tolerance levels for pressure and the resulting stress. Some thrive under it. Others seek harmony and calm. Assess your own job, and decide if it is a healthy match for you.
  • Question
    What to do when your job is too stressful?
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
    Klare Heston, LCSW
    Klare Heston, LCSW
    Licensed Social Worker
    Expert Answer
    Do an assessment to figure out if the job is worth it. You can either talk with your boss about re-arranging your duties or you can decide to find another position.
Advertisement

You Might Also Like

Lift a Heavy Object Safely
How to
Lift a Heavy Object Safely
Lift and Carry a Baby
How to
Lift and Carry a Baby
Adjust an Office Chair
How to
Adjust an Office Chair
Be a Hard Worker
How to
Be a Hard Worker
Deal With a Needle Stick Injury at Work
How to
Deal With a Needle Stick Injury at Work
Set Up an Ergonomically Correct Workstation
How to
Set Up an Ergonomically Correct Workstation
Lift Weights Safely
How to
Lift Weights Safely
Work a Night Shift and Stay Healthy
How to
Work a Night Shift and Stay Healthy
Find a Safety Data Sheet (SDS)
How to
Find a Safety Data Sheet (SDS)
Write a Safety Manual
How to
Write a Safety Manual
Put on a Gait Belt
How to
Put on a Gait Belt
Choose an Ergonomic Office Chair
How to
Choose an Ergonomic Office Chair
Be a Workaholic
How to
Be a Workaholic
Avoid a Heavy Backpack
How to
Avoid a Heavy Backpack
Advertisement

References

  1. ↑ https://www.fastcompany.com/3058528/7-steps-to-take-when-your-work-stress-gets-too-much-to-han
  2. ↑ https://www.calmclinic.com/anxiety-types/work-anxiety
  3. ↑ https://www.psychologytoday.com/blog/worry-wise/201207/how-overcome-performance-anxiety-0
  4. ↑ https://greatist.com/happiness/manage-workplace-office-stress
  5. ↑ https://greatist.com/happiness/manage-workplace-office-stress
  6. ↑ https://www.fastcompany.com/3058528/7-steps-to-take-when-your-work-stress-gets-too-much-to-han
  7. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  8. ↑ http://www.apa.org/helpcenter/work-stress.aspx
  9. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  1. ↑ http://www.apa.org/helpcenter/work-stress.aspx
  2. ↑ http://www.apa.org/helpcenter/work-stress.aspx
  3. ↑ https://www.calmclinic.com/anxiety-types/work-anxiety
  4. ↑ https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
  5. ↑ http://www.apa.org/helpcenter/work-stress.aspx
  6. ↑ https://www.psychologytoday.com/blog/fulfillment-any-age/201006/the-importance-vacations-our-physical-and-mental-health

About This Article

Klare Heston, LCSW
Co-authored by:
Klare Heston, LCSW
Licensed Social Worker
This article was co-authored by Klare Heston, LCSW. Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR). This article has been viewed 25,513 times.
How helpful is this?
Co-authors: 5
Updated: October 14, 2022
Views: 25,513
Categories: Workplace Health and Safety
Advertisement