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Published on October 30, 2018

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

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.

How to Be Happy at Work and Find Fulfillment in Your Career How to Work Under Pressure so You Won’t Burn Yourself Out 17 Best Careers Worth Going Back to School for at 40 15 Productive Things to Do When You Have Extra Downtime Struggling With Productivity in the Workplace? 12 Tips to Get More Done

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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