We’ve all been there – deadlines are looming, tasks are piling up, and the pressure feels overwhelming.
Stress is a big deal in the modern workplace. According to research, up to 78 percent of adults in the Nigeria have high levels of stress, with burnout and fatigue being common side effects.
Unfortunately, that stress can have a wide array of other side effects, and it can lead to an unproductive and unhappy workforce. Businesses, both large and small, can generate work-related stress, so it’s imperative for employees and managers to know how to deal with stressful situations.
One of the best options is for individuals to learn how to stay calm at work, even when workloads and deadlines are looming overhead. By recognizing what triggers stress and managing it effectively, employees can be happier and more productive.
1. Breathe and Center Yourself
When you’re feeling the pressure, it’s easy to let stress take over. The first step to regaining control is to pause and take a few deep breaths. Breathing deeply activates your body’s relaxation response, helping lower your heart rate and calm your mind.
Try this: Take a deep breath in for 4 seconds, hold it for 4 seconds, and exhale for 4 seconds. Repeat a few times. This simple exercise can help clear your head, reduce anxiety, and allow you to refocus on the task at hand.
2. Break Down Your Tasks
When you’re overwhelmed, looking at everything at once can feel paralyzing. Instead of focusing on the mountain of tasks, break them down into smaller, more manageable steps. This gives you a clearer roadmap and a sense of accomplishment as you tick off each item.
Start by writing a to-do list, then prioritize. What needs to be done first? What can wait? This strategy not only reduces stress but also keeps you organized and focused on one thing at a time.
Staying calm can help with decision-making because it allows you to stay focused on one task at a time. This way, any anxiety about other tasks doesn’t affect the job at hand, enabling you to move from one task to the next smoothly and efficiently.
3. Prioritize and Set Realistic Expectations
Understand that not everything can be perfect or done at once. Prioritize tasks based on urgency and importance. For example, if there’s a report due by the end of the day, that should take precedence over other tasks that might not be as urgent.
Also, be realistic about what you can achieve in a given timeframe. Setting overly ambitious goals can add unnecessary pressure. By managing expectations—both your own and others’—you can reduce feelings of stress and increase your chances of success.
4. Focus on What You Can Control
When under pressure, it’s easy to get caught up in worrying about things beyond your control. Instead, focus on what you can actually change. For instance, if you’re facing a tough project, concentrate on the steps you can take to make progress instead of obsessing over the final outcome.
When you’re in control of your time, your emotions, and your energy levels, you can greatly improve productivity in the process.
This shift in mindset can help you feel more empowered and less overwhelmed. Concentrating on actionable steps boosts both productivity and your sense of calm. That’s not to say you’re necessarily on top of everything or ahead of schedule – only that you are in control of the situation.
5. Take Short Breaks to Recharge
It’s tempting to push through when you’re feeling the heat, but working non-stop can lead to burnout. Instead, schedule short breaks throughout your day. A quick 5-10 minute break can refresh your mind, improve concentration, and prevent exhaustion. Whether it’s stretching, going for a short walk, or grabbing a snack, giving yourself a break can help you return to your work with renewed focus.
6. Keep a Positive, Solution-Focused Mindset
Staying calm under pressure requires a shift in mindset. Rather than focusing on the stress or feeling defeated, focus on solutions. Ask yourself: What can I do right now to make progress? What small step can I take to move forward?
This solution-oriented thinking helps you stay proactive rather than reactive, reducing anxiety and boosting productivity.
7. Learn to Say No (or Not Right Now)
Sometimes, staying calm under pressure is about managing your workload. If you’re overwhelmed, it’s okay to say no or to delay certain tasks. Be honest with yourself and others about what you can realistically handle. Saying yes to everything often leads to stress and burnout. Learning to set boundaries is key to managing pressure in a healthy way.
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8. Stay Organized and Prepared
Being unorganized can make pressure feel even more intense. Keeping things organized helps prevent unnecessary stress and confusion. Start by decluttering your workspace, keeping your files in order, and making sure everything you need is easily accessible.
Preparation is also important. Whether it’s preparing for a big presentation or managing a tight deadline, being well-prepared makes it easier to handle the pressure. When you’re ready for what’s ahead, you’ll feel more confident and less anxious.
9. Practice Mindfulness
Mindfulness is a powerful tool to help you stay calm under pressure. It’s about being fully present in the moment and not letting your mind wander to “what-ifs” or future stressors. You can practice mindfulness through meditation, deep breathing exercises, or simply by paying attention to your senses—what you see, hear, and feel at the moment.
By grounding yourself in the present, you’ll prevent your stress from spiraling out of control, allowing you to stay calm and focused on the task at hand.
10. Remember to Ask for Help
Lastly, don’t hesitate to ask for help when you need it. How easy is it to communicate with someone when you’re stressed and anxious all the time? When worry sets in, each interaction feels like a waste of time, even if you’re discussing the task at hand.
Staying calm allows you to see the bigger picture and understand how to communicate more clearly and effectively. Because you’re not in a rush to get to the next task, you can be more open and honest with yourself and your co-workers when communicating.
Also, those who can remain calm are more likely to ask for help or assistance with a problem, which spurs creativity and problem-solving and even allows you to solve larger tasks at hand.
Whether it’s a colleague, a friend, or a mentor, reaching out for support can provide a fresh perspective and lighten your load. No one can do everything on their own, and asking for help doesn’t make you weak—it makes you smart and resourceful.
Final Thoughts
Staying calm and productive under pressure is a skill that takes practice. The next time you’re feeling stressed, remember to breathe, break down your tasks, and focus on what you can control. With the right mindset and strategies, you can tackle even the most challenging situations with clarity and confidence.
By using these practical tips, you’ll not only manage pressure better but also build resilience for whatever challenges come your way. Remember: stress is temporary, but your ability to handle it with grace can last a lifetime.
