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10 Signs You Are Under Too Much Pressure at Work

10 Signs You Are Under Too Much Pressure at Work

Workplace stress can sometimes go undetected, because you’re so busy trying to keep on top of tasks that you’ve no time to stop and look at the impact of work pressure and whether or not you’re coping with it. This article can help you track your stress levels. If you’re suffering from a lot of symptoms, consider making changes so you can avoid complete burnout.

1. Unexplained Aches and Pains

Working in an uncomfortable chair or at a desk that’s the wrong height can cause your body to become achy. But if you’re suffering from aches and pains that can’t be explained by poor ergonomics, it may be that you’re under too much pressure. According to Dr Gabor Mate, author of When the Body Says No: The Cost of Hidden Stress, stress causes many more physical symptoms than we realize. Unexplained pain can be a signal from the body to alert you to the fact that you’re over-taxing yourself.

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2. Altered Appetite

If you often skip lunch because you don’t feel hungry, that could be a sign that you’re feeling the strain. When you’re having to deal with other pressures, your priorities change and eating may feel less important to your body than dealing with current work stressors. Alternatively, if you’re stuffing your face in the work canteen every day, you may be comfort eating to deal with stress. Which you do depends on your personality, but a change in appetite is a common sign of stress.

3. Sleep Struggles

If you’re struggling to get into work on time, because either you overslept or are over-tired from lying awake all night, then you may be under too much pressure at work. Changes in sleep patterns are another of those things that can go to either extreme. Your body may feel it needs more rest to gather energy to deal with stressors or you may be kept awake by your worry thoughts. It will depend on the personality and your situation, but a different sleep pattern can indicate you’re under too much pressure.

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4. Feeling Lonely

Your office may be full of your colleagues as usual, and yet you feel like the loneliest person in the world. Stress can make you feel isolated and cut off from other people, especially if you’re the sort of person who takes pressure personally. It’s as if stressors are following you like a little black cloud and no-one else could possibly understand how you feel. John Cacioppo, a professor of psychology, and author of Loneliness: Human Nature and the Need for Social Connection, points out that feeling unrewarded can lead to feelings of loneliness. Perhaps, when you’re under pressure, the imbalance between the amount of effort you put into work and the amount of reward you feel to get back causes workplace loneliness.

5. Constant Colds

When your body is under too much pressure, your immune system can become compromised. When all your resources need to go towards sorting out things at work, the body does not have enough energy left to protect itself from illness. If you seem to always have the sniffles lately, when you’re usually in good health, take a look at your workload and see if you’re doing too much.

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6. Getting Sweaty

Are you constantly needing to ‘freshen up’ at work because you’re feeling a bit sweaty? Sweating a lot when the temperature doesn’t warrant it can show that you’re suffering from stress. The reason why work pressure may cause you to sweat is that external stressors can activate the ‘fight or flight’ response in the body. This causes a surge of adrenaline, which, in turn, makes you sweat. Researchers are still not clear on why this is, but seem to be leaning towards the idea that the smell produced by sweat could be a signal to others that there is danger around. A study carried out by Stony Brook University and published in Social Cognitive and Affective Neuroscience in 2011, revealed that found that people who were exposed to another person’s stress sweat became more alert.

7. Procrastinating

Believe it or not, procrastination is more often a sign of anxiety than it is of laziness. Anyone who has seen a rabbit caught in headlights knows the rabbit is not simply not bothering to move. As well as ‘fight or flight’, extreme pressure can also cause a ‘freeze response’, which means you simply don’t know exactly what to do next, so staying still seems like the most sensible option. If you’re finding that you have lots of tasks at work but can’t seem to start any, you may be ‘freezing’ under too much pressure.

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8. Being Snappy

If you have an uncharacteristically short fuse, you’re probably suffering from too much pressure. Agitation can build up inside without us realizing, and suddenly we find we’ve bitten the head off a co-worker for no real reason. If you look back at your day, you’ll probably notice how the pressure has been building from one stressor to the next, like a pressure cooker waiting to explode.

9. Anxious Thoughts

There are several categories of anxious thoughts that seem to arise when we’re stressed out. These can range from ‘worst scenario thinking’, like presuming you’ll lose your job if you don’t get a work report right, to ‘mind reading’, eg. automatically assuming that your boss will hate your latest presentation even though you have no real evidence. If you look at your anxious thoughts and they seem really unrealistic, they are probably a response to extreme pressure at work.

10. Light-headedness

Although dizziness can be caused by all sorts of things, it is often an overlooked symptom of workplace stress. If you think about the way the body works, when you’re stressed out, the fight or flight response causes us to breathe more shallowly, and our heart to speed up, preparing us to run away or enter combat. Breathing too quickly causes the arteries to contract, so less blood reaches the brain, and this can cause a feeling of light-headedness. If you’re constantly having to sit down at work or grab onto the photocopier because you’re feeling dizzy, this could be a sign of workplace stress.

NB. Before putting any of these symptoms purely down to stress, note that other illnesses can sometimes share these symptoms. While you are looking at ways of managing pressure better, please also get a physical health check.

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Last Updated on August 20, 2019

How to Find New Growth Opportunities at Work

How to Find New Growth Opportunities at Work

Career advancement is an enticement that today’s companies use to lure job candidates. But to truly uncover growth opportunities within a company, it’s up to you to take the initiative to move up.

You can’t rely on recruiter promises that your company will largely hire from within. Even assurances you heard from your direct supervisor during the interviewing process may not pan out. But if you begin a job knowing that you’re ultimately responsible for getting yourself noticed, you will be starting one step ahead.

Accomplished entrepreneur and LinkedIn Co-Founder Reid Hoffman said,

“If you’re not moving forward, you’re moving backward.”

It’s important to recognize that taking charge of your own career advancement, and then mapping out the steps you need to succeed, is key to moving forward on your trajectory.

Make a Point of Positioning Yourself as a Rising Star

As an employee looking for growth opportunities within your current company, you have many avenues to position yourself as a rising star.

As an insider, you’re able to glean insights on company strategies and apply your expertise where it’s most needed. Scout out any skills gaps, then make a point to acquire and apply them. And, when you have creative ideas to offer, make it your mission to gain the ear of those in the organization who can put your ideas to the test.

Valiant shows of commitment and enterprise make managers perk up and take notice, keeping you ahead of both internal and external competitors.

Employ these other useful tips to let your rising star qualities shine:

1. Promote Your Successes to Your Higher-Ups

When your boss casually asks how you’re doing, use this valuable moment to position yourself as indispensable: “I’m floating on clouds because three clients have already commented on how well they like my redesign of the company website.”

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Tell your supervisors about any and all successes. Securing a new contract or signing a new customer should be a cause for celebration. Be sure to let your bosses know.

2. Cultivate Excellent Listening Skills

Listen well, and ask great questions. Realize that people love to talk about themselves.

But if you’re a superb listener, others will confide in you, and you’ll learn from what they share. You may even find out something valuable about your own prospects in the company.

If others view you as even-minded and thoughtful, they’ll respect your ideas and, in turn, listen to what you have to say.

Check out these important listening skills: 13 Powerful Listening Skills to Improve Your Life at Work and at Home

3. Go to All Office Networking Events

Never skip the office Christmas party, your coworker’s retirement party, or any office birthday parties, wedding showers, or congratulatory parties for colleagues.

If others see you as a team player, it will help you rise in your company. These on-site parties will also help you mingle with co-workers whom you might not ordinarily have the chance to see. For special points, help organize one or two of these get-togethers.

Take the Extra Step to Show Your Value to the Company

Managers and HR staff know that it can be less risky – and a lot less costly — to promote from within. As internal staff, you likely have a good grasp of the authority structure and talent pool in the company, and know how to best navigate these networks in achieving both the company’s goals and your own.

The late Nobel-Prize winning economist, Gary Becker, coined the term “firm-specific,” which describes the unique skills required to excel in an individual organization. You, as a current employee, have likely tapped into these specific skills, while external hires may take a year or more to master their nuances.

Know that your experience within the company already provides value, then find ways to add even more value, using these tips:

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4. Show Initiative

Commit yourself to whatever task you’re given, and make a point of going above and beyond.

Position yourself so that you’re ready to take on any growth opportunities that present themselves. If you believe you have skills that have gone untapped, find a manager who will give you a chance to prove your worth.

Accept any stretch assignment that showcases your readiness for advancement. Stay late, and arrive early. Half of getting the best assignments is sticking around long enough to receive them.

5. Set Yourself Apart by Staying up on Everything There Is to Know About Your Company and Its Competitors

Subscribe to and read the online trade journals. Become an active member in your industry’s network of professionals. Go to industry conferences, and learn your competitors’ strategies.

Be the on-the-ground eyes and ears for your organization to stay on top of industry trends.

6. Go to Every Company Meeting Prepared and Ready to Learn

A lot of workers feel meetings are an utter waste of time. They’re not, though, because they provide face-time with higher-ups and those in a position to give you the growth opportunities you need.

Go with the intention of absorbing information and using it to your advantage — including the goals and work styles of your superiors. Respect the agenda, listen more than you speak, and never beleaguer a point.

Accelerate Your Career Growth Opportunities

A recent study found that the five predictors of employees with executive potential were: the right motivation, curiosity, insight, engagement, and determination. These qualities help you stand out, but it’s also important to establish a track record of success and to not appear to be over-reaching in your drive to move up in your company.

Try to see yourself from your boss’s position and evaluate your promote-ability.

Do you display a passion and commitment toward meeting the collective goals of the company? Do you have a motivating influence with team members and show insight and excellence in all your work?

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These qualities will place you front and center when growth opportunities arise.

Use these strategic tips to escalate your opportunities for growth:

7. Find a Mentor

With mentorship programs fast disappearing, this isn’t always easy. But you need to look for someone in the company who has been promoted several times and who also cares about your progress.

Maybe it’s the person who recommended you for the job. Or maybe it’s your direct supervisor. It could even be someone across the hall or in a completely different department.

Talk to her or him about growth opportunities within your company. Maybe she or he can recommend you for a promotion.

Not sure how to find the right mentor? Here’s How to Find a Mentor That Will Help You Succeed.

8. Map out Your Own Growth Opportunity Chart

After you’ve worked at the company for a few months, work out a realistic growth chart for your own development. This should be a reasonable, practical chart — not a pie-in-the-sky wish list of demands.

What’s reasonable? Do you think being promoted within two years is reasonable? What about raises? Try to inform your own growth chart with what you’ve heard about other workers’ raises and promotions.

Once you’ve rigorously charted a realistic path for your personal development within the company, try to talk to your mentor about it.

Keep refining your chart until it seems to work with your skills and proven talents. Then, arrange a time to discuss it with your boss.

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You may want to time the discussion around the time of your performance review. Then your boss can weigh in with what he feels is reasonable, too.

9. Set Your Professional Bar High

Research shows that more than two-thirds of workers are just putting in their time. But through your active engagement in the organization and commitment to giving your best, you can provide the contrast against others giving lackluster performances.

Cultivate the hard skills that keep you on the cutting edge of your profession, while also refining your soft skills. These are the attributes that make you better at embracing diverse perspectives, engendering trust, and harnessing the power of synergy.

Even if you have an unquestionably left-brain career — a financial analyst or biotechnical engineer, for example — you’re always better off when you can form kind, courteous, quality relationships with colleagues.

Let integrity be the cornerstone of all your interactions with clients and co-workers.

The Bottom Line

Growth opportunities are available for those willing to purposely and adeptly manage their own professional growth. As the old adage says,

“Half of life is showing up.”

The other half is sticking around so that when your boss is looking for someone to take on a more significant role, you are among the first who come to mind.

Remember, your career is your business!

More About Continuous Growth

Featured photo credit: Zach Lucero via unsplash.com

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