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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

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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 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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