How to handle pressure at work?
Stress can be compared to salt. Some level of stress in the workplace is normal and acceptable, perhaps even essential. It can keep you on your toes and help you face challenges and meet your deadlines. However, just like too much salt can spoil food, excessive work stress can leave you frustrated and powerless. In such a scenario, work pressure becomes a negative factor.
According to Deloitte's Mental Health survey, poor mental health among employees costs Indian employers around Rs. 1.1 lakh crore ($14 billion) annually.
In another study conducted by the Associated Chambers of Commerce and Industry of India (ASSOCHAM), nearly 42.5% of employees in India suffer from depression or general anxiety disorder due to high-stress levels at work.
Psychological effects of job stress
Job stress can have a significant impact on an individual's mental health, leading to depression, anxiety, burnout, and even post-traumatic stress disorder (PTSD) in severe cases. It can also affect cognitive functioning, memory, and decision-making, leading to reduced job performance.
Causes of stress at work
Workload, job insecurity, poor work-life balance, unhealthy lifestyle, interpersonal conflicts, and organizational factors such as poor communication may contribute to job stress. Addressing these causes of stress at work can help reduce work stress and improve the well-being of the employees.
Gurudev Sri Sri Ravi Shankar says, “There is nothing wrong to get stressed, but you shouldn’t stay stressed. You should know how to get out of stress. Just like if you get muddy, you should know how to wash that off.”
8 tips to be stress-free at your workplace
Are you still wondering how to handle pressure at work? Here are some tips to manage work stress.
1. Plan and prioritize
Many times at work, 10 different issues will need your immediate attention - all at the same time. This often leads to pressure and stress at work. Planning is the key to job stress management. You need to learn to plan and prioritize. But, it is also true that only a relaxed mind can plan and organize a day well.
With relaxation comes peace of mind.
You will then be able to make quick and targeted decisions.
This will increase your productivity.
Ensure that you stay on top of your deadlines.
Your performance will speed up and you can easily dodge workplace stress.
Meditation is known to be an extremely effective and quick relaxation technique.
2. Repose, relax and rejuvenate
Gurudev Sri Sri Ravi Shankar says, "The formula for stress is having too much to do, too little time, and no energy. You cannot reduce your workload, nor can you expand the time available. Therefore, the only choice is to increase your energy levels."
The human body is designed to follow the day and night pattern of work and rest. To nurture and maintain good health, you need to rejuvenate your body and mind periodically. This can happen in two ways: sleep and meditation.
It is not a good idea to sacrifice sleep for work. Sleep regenerates cells and eases the tired body. It is essential for creativity and productivity at work.
“Between 12 am and 2 am, the body’s cells regenerate and refresh. This time needs to be devoted to sleep. If cell regeneration doesn’t happen, you may be prone to premature or rapid aging,” says Bharathy Harish, Faculty, The Art of Living.
Meditation energizes and cleanses the mind and can be your perfect answer to how to handle pressure at work. It frees the mind of wasteful thoughts and gives clarity. You can benefit immensely from just 20 minutes of meditation every day.
Online guided meditations can help you relax and rejuvenate yourself. You can easily do this at your office or workplace by using earphones.
In short, by paying attention to your sleep routine, healthy food habits, practicing breathing techniques, and cultivating a calm and meditative state of mind, you can experience a significant increase in your energy levels.
Remove your physical, mental, and emotional stress with holistic techniques taught in The Art of Living Meditation and Breath Workshop.
3. Personalize your meal plan
Although impractical to count every calorie you consume, especially at your workplace, there is a tendency to overindulge. Therefore, plan your menu at the beginning of every week.
Here are a few tips to consider:
- You are what you eat. So, be careful about what becomes a part of you.
- Light and frequent meals are ideal as they keep your metabolism rate high. This increases your energy levels. You may choose to eat five to six light meals or three heavier ones daily.
- Keep healthy snacks handy for those in-between cravings. When junk food is not readily available, you will be less tempted to consume it.
- Don’t skip meals. Skipping meals increases stress, frustration, and can lead to unhealthy food choices. Working on an empty stomach increases frustration, irritation, and stress. You might also tend to seek shortcuts like fast food to fill your stomach, not at all a good idea.
4. Take frequent short breaks
Do you work long hours? If yes, then it is strongly recommended that you take short breaks in between - ideally, once every two hours. Take a short walk to restore circulation in your legs.
At least every 45 minutes, take your eyes off the computer screen. You can do some basic yoga for the eyes. You may consider chatting with a colleague or getting a power nap.
These creative ways to reduce stress at work ensure that you don’t get bored or tired at work. In fact, you are more likely to experience a boost of creativity at work.
5. Include exercise into your routine
It is as essential as brushing and bathing. Different parts of the body start to feel stiff after sitting for long durations. Try out these easy and useful desktop yoga postures designed for stress relief. The best part is that you can do these exercises anywhere.
6. Avoid procrastination
We all procrastinate at some point in time or the other. It happens with work that is unpleasant, tough, or time-consuming. Have you noticed that when you are in a good mood, you can take on any work? When you feel dull, some tasks seem to weigh on you.
Learn from Gurudev Sri Sri Ravi Shankar how to stop your mind from procrastinating, tackle a lack of enthusiasm and boost productivity with meditation.
7. Maintain work-life balance
This should be your motto every day. If you are available for work at any time of the day or night, then it is time to revisit the purpose of your work and life. The Internet has allowed us to be tuned into work around the clock and brought work-life balance to a total halt.
Draw some boundaries. As far as possible, do not allow the office to invade your home. The body and mind need the harmony and warmth that a home can provide. This will make you more productive at work.
8. Keep good company
Situations and personalities that you encounter at work present a variety of challenges. Sometimes you are inspired to think out of the box and other times you are in a dilemma. Do you have supportive friends to help you? If your friends make you feel emotionally weak, then spending time with yourself is better.
At these challenging times breathing exercises can help you become calmer.
“Chaos, confusion and conflict can be countered by another three C's - Commitment, Compassion, and Context to life. Know that this stress is a small thing, you'll overcome it. It is a very tiny thing, but life is much bigger than these small stressful events that happen in life. That context to life should be bigger, commitment to a greater cause and compassion not just to others, but to yourself also should be compassionate.” - Gurudev Sri Sri Ravi Shankar
Conclusion
Job tress management can become a child’s play with these powerful, yet quick and easy-to-use practical tools on how to handle pressure at work. It is always better to learn how to be stress-free with preventive measures than curative ones.
Deal with stress effectively with meditation - the excellent way to shrug off stress.
Practicing meditation regularly alleviates you from stress-related problems, deeply relaxes the mind, and rejuvenates the system. The Art of Living’s Sahaj Samadhi Meditation is a specially crafted program to help you tap into your unlimited potential by diving deep within yourself.
Find a Sahaj Samadhi Meditation program at an Art of Living center near you.