“I’m stressed”, “I’m under incredible pressure”. These are phrases that we hear more and more in our increasingly frenetic world - but what do they mean? These words are now so commonly used that we tend to see them as two sides of the same coin but, in reality, they’re quite different and, in this article, we’re showing you how to tell the difference to increase awareness and improve work performance.
What Is Pressure At Work?
This usually relates to situations where we’re expected to meet high expectations - whether that’s smashing a deadline, improving performance or saving the company money. These things can create a sense of panic and worry which can, in turn, lead to health issues like high blood pressure and anxiety. Work pressure, for many, is a way of life. But this can be managed by setting realistic goals and deadlines and making management aware of limitations. Of course, this can be easier said than done, but remember that it’s key to not just preserving your wellbeing but also becoming better at your job.
What Is Work-Related Stress?
A little
different from pressure, work related stress is usually a more long-term, all encompassing experience whereby you may feel physically, mentally and emotionally unable to cope with the demands of your job. This can be due to unreasonable expectations or a lack of coping mechanisms such as problem-focused or emotion-focused tools to deal with the emotional and circumstantial stressors being thrown at you. The prolonged nature of work-related stress means that many will reach for a harmful crutch to help them through, leading to mental health problems
linked with substance use or drug abuse. Unfortunately, this type of stress is often a vicious cycle which damages productivity, risks burnout and results in your career circling the drain.
Pressure Vs. Stress: Key Differences
So, let’s dig a little deeper - we’ve looked at the differences between the two, but what causes them? Pressure almost always stems from an internal or external demand to get something done urgently; whether that’s a target, a goal or general improvement. You’ve heard the term “thriving under pressure” and, while it’s true that pressure can be a motivator it can also lead to outbursts, panicked decision-making and a loss of confidence.
Stress, however, while still external or internal, isn’t always connected to a specific goal or circumstance and is generally a visceral condition that affects your entire wellbeing. Allowing stress to run amok can lead to some really serious physical and mental health conditions including ulcers, migraines, weakened immunity, depression and anxiety.
How Can Pressure Boost Performance?
We’ve talked about those folk who gaily announce that they work best under pressure but, do they really? Nope. what these people do, however, is manage pressure well and you can do this too by:
Setting realistic goals and expectations - This is all about learning to
set SMART goals - if that project can’t be completed within the deadline or to a certain standard then the goal post needs to be moved. Realistic and attainable goals are key to using pressure to your advantage and nailing those targets.
Prioritization and time management - Let’s face it, we all need to multitask from time to time but this should be the exception rather than the rule. Taking on too much is a great way of chipping away at quality. So instead, use the following prioritization grid to make sure that your time is well spent:
- Level 1 Priority - This is urgent and important, so you need to work on it immediately
- Level 2 Priority - This is urgent but you don’t have the time to focus on it, so delegate it to somebody else
- Level 3 Priority - This is important but not urgent , so you can schedule it for another time
- Level 4 Priority - This is neither urgent or important, so feel free to send it to the great waste bin in the sky
By categorizing the tasks in front of you, you can better manage your workload and your time and thereby become more productive and less pressured.
Plan your tasks - Instead of thinking of a task as one big lump of work related pressure, break it down into its separate components and then, looking at each one, ask “does it have to be done right now?” and “can somebody else do it?”
Learn to say no - As we touched on earlier, we know that you’re keen to appear all “can do!” but this can - and will - come back to bite you on the bum.
By saying no, you reduce the pressure on yourself and, just as importantly, gain the respect of your colleagues and superiors.
Cultivate a positive mindset - There are always going to be problems and issues but it’s how you approach them that matters. Get into the habit of focusing on the solution rather than the problem to build resilience and reduce stress.
When Pressure Turns To Stress - Know The Warning Signs
If a job’s worth doing it will usually involve an amount of pressure - but let that pressure keep building and it will become a shape-changer that
manifests as stress. Just like running a car, you need to be able to anticipate trouble ahead and recognise the warning signs before you end up stranded at the side of the road and so, in this section, we’re looking at the symptoms to watch out for:
Cognitive
The cognitive (or thinking) symptoms of stress include an inability to concentrate, difficulty with decision making and judgement and forgetfulness.
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Emotional
The emotional signs that stress is creeping in are irritability, anxiety, mood swings, a lack of motivation and a sense of pointlessness or hopelessness.
Behavioral
These symptoms are usually pretty easy to spot (and unfortunately your boss will take note too) and they include performance problems, increased absenteeism and a breakdown of relationships; both professional and personal.
Physical
When stress starts to get on top of you, you may experience headaches, fatigue, a reduced appetite, insomnia and more frequent illness. In extreme cases, physical symptoms can include breathing issues, chest pain and panic attacks or dizzy spells.
Practical Ways To Manage Stress At Work
We’ve already covered some of these earlier in this article but they’re worth repeating. You can keep stress under control in a number of ways including:
- Tracking your stressors - Knowing the things that trigger stress for you is half the battle so keep notes of these and remain mindful of any warning signs.
- Find your coping mechanisms - These differ for everyone but activities such as yoga, exercise, hobbies and meditation are great ways of keeping stress at bay.
- Create boundaries - Not everything is your responsibility and not everything needs to be done right this minute. Set your professional boundaries, communicate them to your colleagues - and stick to them.
- Learn to relax - What’s the worst that can happen? This is a good question to ask yourself when stress starts breathing down your neck. Taking a brisk walk or just getting a hit of fresh air can also help, as can meditation and breathing exercises.
- Get away - You are entitled to annual leave so use it. There’s nothing noble in sacrificing your personal time and, in fact, all this does is diminish your energy and reduce your performance.
- Nurture relationships - by building strong relationships with your colleagues and bosses you can more easily request feedback and ensure that your performance is on track.
- Seek support - We all need a helping hand from time to time so don’t be shy about finding support to manage your stress from friends, family or professional counselling.
… And Breathe !
Pressure and stress are two different things but both can be a byproduct of a busy workplace. They can also have serious professional and health ramifications if left unchecked for too long. As we’ve highlighted in this article, you can safeguard your career and your health by getting into some good habits and ditching some bad ones - stress-free.
