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How to Work Under Pressure so You Won’t Burn Yourself Out

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How to Work Under Pressure so You Won’t Burn Yourself Out

The stress to perform above and beyond at work can have unwanted effects if not managed efficiently—especially when working in a high-pressure environment.

One of these effects is called burnout. Burnout can make you feel overwhelmed, exhausted, frustrated, unmotivated, and just plain done with your position. (Here’re more early signs of a burnout!)

Feeling burnt out at the office is the exact opposite of feeling happy and fulfilled in your work, and can lead to a huge dip in overall life satisfaction.

As such, we want to ensure you have the tools to work well under pressure, so you can avoid burnout and stay motivated from nine to five. Here’s how to work under pressure so you won’t burn yourself out:

1. Learn how to recharge

In many industries, it’s not uncommon for workers to experience long hours or to find themselves working during their time off. Focusing on work for more than 50 hours a week is a fast-track to burnout, but the good news is, it can be prevented.

To stop burnout in its tracks, the key is to learn how to recharge.

Often, when we devote so much of our time to maximizing our productive output, we try and find ways to squeeze in extra productivity wherever we can. This could be (you guessed it) more work, chores around the house, working on side businesses, you name it.

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In order to prevent ourselves from becoming burnt out, it’s important to relax during your downtime in order to fully recharge whenever possible. If you’re like me and have a tough time letting yourself “do nothing” but relax, it may be time to try meditation or proven relaxation techniques to get your mind and body into the zone of total relaxation.

2. Utilize workplace perks

Does your employer offer unique benefits such as a gym membership, yoga classes, or company-sponsored outings? How about common offerings like a health club or book club?

Partaking in your workplace’s special benefits and events can help you de-stress from work and provide an opportunity to get to know co-workers outside of a work setting.

Participating in workplace events while focusing on your health can have a fantastic effect when preventing burnout. This route will help you take care of yourself and find some time to unwind and enjoy your time—two things that should take high priority when preventing burnout.

3. Be a team player

A major contributor to burnout is a sneaky one: the pressure to do everything on your own.

If you prefer to do all of your tasks alone without an ounce of help, you definitely aren’t alone. However, you’re probably at an increased risk for burnout if you let the pattern continue.

There’s no shame in asking for help from your coworkers or management team. In fact, colleagues who often work together are more likely to reduce stress at work and lower their chances at burnout.[1] Asking your management and support staff for assistance can also reduce stress, as you gain the opportunity to get on the same page as your boss regarding expectations and workload, as well as the chance to get to know them better.

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When you have a strong team and support system, you’ll open yourself up to more resources when it comes to reducing stress while meeting goals at work.

3. Get your priorities straight

When it comes to performing under pressure, my favorite tip is prioritization.

Prioritizing all the tasks and goals you need to accomplish at work can set you on a clear path to achieving them while cutting out overwhelming clutter and less important items from your schedule.

Check out this Ultimate Guide to Prioritizing Your Work And Life.

When you narrow your focus point, you allow yourself to see exactly what needs to get done and the bulk of your time becomes devoted to accomplishing those set goals. So, not only will you be effectively managing your tasks and time, but you’ll be preventing burnout head-on by reducing the stress from becoming overwhelmed by unnecessary or secondary tasks on the job.

Bonus: the feeling of accomplishment you get from tackling your most important tasks can help keep you motivated and even raise your overall job satisfaction![2]

4. Ban procrastination

While prioritizing can be a surefire way to perform well under pressure while simultaneously preventing burnout, this plan of attack only works if you actually do it.

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As we’ve mentioned earlier, a cause (and subsequent symptom) of burnout is the feeling of being overwhelmed and exhausted at work.

The best way to feel overwhelmed in the office is to let tasks, especially the big ones, pile up until you’re faced with a mountain of work with an impossible deadline. So, the solution is easy: you have to ban procrastination from your workplace habits.

By forgoing procrastination and focusing on prioritization instead, you’ll already have the tools and plan of attack to perform well under pressure while preventing burnout from interrupting your life. The best part of banning procrastination is that this habit can also follow you into your life outside of work, allowing you to be more productive and get important things done quickly.

Learn how to stop procrastination here.

This is a huge bonus since you’ll have more time to relax, guilt-free, knowing you’ve taken care of your priorities.

5. Reflect

If you start feeling the signs of early burnout, like feeling mildly cynical, irritated, exhausted, or overwhelmed at work, then you may need to set some time aside for reflection. During this time, it’s a great idea to take a look at your work situation from the big picture to the little details.

Do you have the ability to change the things that stress you out in the workplace? Do you like your role? Do you feel fulfilled? Would a department switch or less work make you feel less overwhelmed? What about working at a brand new company, or a brand new career? Perhaps your main stressor is a difficult coworker or a temporary task?

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Really analyzing your situation can show you if your early burnout is a sign of temporary unease or a sign of worse things to come. But don’t be alarmed—if your analysis makes you realize you’re on the road to full-blown burnout, there is hope yet. You have the ability to begin making changes for the things you can control, and working on accepting the things you can’t.

Even better, catching the signs of burnout early can help you make big decisions like going for a promotion or switching companies (or even careers!) with a clearer head. This is why it’s important to catch early, as once you’ve fully reached burnout, the stress, anxiety, and overwhelming nature of the situation can influence your decisions, and not always for the better.

Key takeaways

The important takeaways from this post are to allow yourself to perform well under pressure by prioritizing and taking care of yourself. This means making the most of your downtime, staying healthy, asking for help, and setting good work habits that can help you manage tasks, time, and stress.

And remember: it’s never too late or too early to do a little (or a lot of) self-reflection when it comes to your work—it could mean the difference between succumbing to early burnout or preventing it and thriving in your position.

Featured photo credit: Kevin Grieve via unsplash.com

Reference

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Kileen Robinson

Kileen helps people live their most productive lives possible, one article at a time.

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Last Updated on January 27, 2022

5 Unexpected Places to Boost Your Productivity

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5 Unexpected Places to Boost Your Productivity

The environment of a typical office or a quiet library may sometimes lessen your productivity as the unchanging views fail to stimulate your senses and keep your brain running. If you are the kind that dislikes absolute silence or minimal noise when working, these unexpected places to work may boost your productivity level!

1. Coffee shops

Research has shown that an adequate amount of ambient noise stimulates your senses and keeps you alert. Where else better to find some chatter and clatter to boost your creative juices? Working in the coffee shop also guarantees something else: unlimited supplies of caffeine!

Caffeine wakes you up by fooling adenosine receptors and speeds transmitting activities up in your nerve cells.If you do decide to try this place out, make sure that your work computer is facing the coffee shop customers so you will be less likely to procrastinate or go to inappropriate sites because people are secretly watching you.

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If your workplace requires you to be in the office, try this website and/or phone app that provides you with sounds from coffee shops around the world. Want to work at a cafe in Paris? No problem, it’s just a button away.

2. Cafeterias

Similar to coffee shops, company cafeteria or food courts provide consistent noise and the smell of food. The aroma of food makes you look forward to your next break and should motivate you to complete your work.

The act of eating likewise keeps your brain alert and produces dopamine. But make sure only to snack and stay around 60% full so that each bite is rewarding and invigorating. Snacking every 90 minutes should keep your brain balanced enough to focus on the work at hand.

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3. Empty University Classrooms  

Whether or not you’re an university student, we have all been a student at some point in our lives. And when you’re in a classroom, your brain is primed to stay focused because you have been conditioned to concentrate in class. In comparison to your bedroom, where your brain is primed to relax, sleep and have fun, the environment of the classroom triggers your memory to stay alert (unless you never listened in class) and work.

If you do decide to try working in an empty university classroom, be sure to bring a studious friend. Once you see that your friend or coworker is working hard, you would feel guilty for procrastinate and be more competitive.

Ever heard of environmental context-dependent memory? Research has shown that environmental context influences the way we encode information. If you study in the same place you first learned the material, your chances of recalling the information are significantly increased. Use environmental cues to your advantage so you spend less time doing more work!

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4. Outdoors

Fresh air, sunlight, cool breeze. Talk about getting your vitamin Ds the natural way. A healthy body is crucial to being productive. If you have a porch, use it to maximize your productivity!

On a cool day, the crisp air is good for waking your brain up. If your work station is indoors and poorly ventilated, the build up of carbon dioxide will cause your brain to be less active, hence, less productive. Try to bring some work to a park nearby or an unsheltered town square where you are exposed to the sun. Fresh air will vitalize your brain and the warm sunlight will bring a smile to your face.

5. The Shower 

Many people experience their “Aha!” moments when they’re in the shower. Why is that? The hot water helps with circulation and improves blood flow to your brain, giving it more oxygen and nourishment to break down your work block.

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If you aren’t motivated to work or feeling bored, a good shower will not only open up your pores, but also give your brain a boost of energy. Keep a waterproof white board and markers in the washroom so you will never lose those wonderful ideas again!

Featured photo credit: Thomas Franke via unsplash.com

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