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Managing Pressure and Stress

It is important to first differentiate the difference between pressure and stress. Stress is the feeling of being under pressure. Some pressure in our lives is important because it can be stimulating and motivating and can help us to increase our productivity and improve our performance.

However, if we have too much pressure or prolonged pressure over a period of time that exceeds our ability to cope, it can lead to stress, which cause symptoms such as difficulty sleeping, increased sweating, and lack of appetite. In prolonged or severe cases it can increase the risk of developing heart disease and also lead to mental health problems such as depression.

Around 400,000 people in the UK admit to experiencing work-related stress and, in 2009/10, the HSE estimated 9.8 million working days were lost through work-related stress, which equates to an annual loss of 0.42 days per worker.

But what can you do about it? Try these 10 easy ways to beat stress at work (and in your life!) and stay in control.
1. Probably one of the biggest causes of pressure (and consequently stress) we have is ourselves. Too often we set unrealistic expectations for our self (and other people). It is important therefore to re–evaluate what you do, for example: stop being the perfectionist, the manager, parent, housekeeper etc.
2. Have a ‘to do’ list. This will enable you to prioritise what you. You can make sure that you finish one task before starting the next one. It will also enable you to evaluate whether you really have ‘too much to do’ or whether you are simply ‘doing too much’, (which may mean you have to say ‘no’ more often!).
3. Recognise what you achieve. Strike things off your to do list after having completed them. At the end of the day, review how productive you were – it will give you a great deal more satisfaction.
4. Don’t compare yourself to others. Comparing yourself unfavourably with other people can be a strong source of internal stress. Learn to enjoy your personal qualities and achievements.
5. Make time for yourself and protect that time. This could be having lunch with friends, reading, going to the gym - whatever you enjoy doing.
6. Aim for 30 minutes of physical activity 4/5 five times a week. Physical activity is an excellent way of relieving tension as well as releasing endorphins in to your body.
7. Share your concerns with a colleague, boss, friends or family. The old adage of a problem shared is a problem halved is true.
8. Get a good night sleep, and learn to relax – avoid caffeinated drinks, alcohol, and using the computer or watching TV too close to bedtime.
9. Use your time more efficiently. For example do you spend a lot of time travelling by car? Would you benefit from using public transport more to complete work that you would otherwise complete after your drive?
10. Learn to meditate. Try to meditate for at least 15 minutes a day. Recent research suggests that regular meditation reduces stress.
The final word should probably go to Alcoholics Anonymous who have the maxim:
‘God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference’