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How to Alleviate Pressure by Making It Work for You

How to Alleviate Pressure by Making It Work for You

Stress kills.

Stress has been indicated as a key factor in heart disease, stroke, and cancer. It breaks up relationships and ruins careers, and ultimately, it seems that the only thing you need to know about stress is this: get away from it.

A lot of people think that stress and pressure are the same thing, so when they feel pressure, they try to do the same thing as when they feel stress: just get away. The thing is, stress and pressure are not the same, and they don’t affect you the same way. How can you tell them apart? It’s simple: if the feeling goes away as you remove yourself from the situation causing it, it was stress. If, as you try to move away, the feeling hunts you down, chases after you, and even gets worse, it’s pressure.

By that measure, pressure sounds far nastier than stress, but pressure can actually be a useful, good sensation. Pressure is a messenger: it’s trying to help you, and has vital information that you can use. Stress is just mean—it just causes pain with no real purpose behind it.

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I Always Loved My Dentist Until…

Dentists get a bad rap: everybody seems to associate them with drills and needles, but I liked my dentist  when I was a kid. Dr. Bauer was friendly and kind and he had an amazingly gentle touch. And, to a boy, the dentist’s office was full of some really cool contraptions. Oooh, and they had Highlights magazine in the waiting room. Yup, it was just a place for adventure.

Of course, I had pretty much only been there to have my teeth cleaned. One day, my best buddy John came around looking all sad, and was in a fair amount of pain too. “What happened to you?” I asked my sad friend.“Oh, I just got back from the dentist. I had to have a tooth pulled.” Hmm, I had all my teeth, so I had no perspective on this. “So how’d it go?” I inquired. “Well, he practically crawled up on my chest to pull that thing.” That didn’t sound good. “But he used anesthetic, right?” I asked hopefully. “Well sure, but it’s not like it helped.” What? Anesthetic didn’t help? This was starting to sound ugly.

“He whipped out these big pair of chromed pliers and started yanking. Then he said to me, ‘John, what you are feeling is not pain (grunt), it’s pressure.’ Let me tell you something, it sure felt like pain to me.”

Of course it did. For what might have seemed like good reasons, John associated that pressure with pain and so pain is what he got.

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I Only Make Associations Because They Are Associated

In that moment, John wasn’t too open to the idea that the association he made between pressure and pain was completely of his own choosing: he went into the experience expecting pain, and so, whatever he felt, it was going to be linked to pain. The good dentist even attempted to decouple the two for him but he would have none of it.

What do you associate with pressure? Pain? Defeat? Depression? Anger? Restriction? I am guessing that your list will look something like that one, with each association more negative than the last. So, let me whisper a little secret in your ear: Cut it out!

You can make any associations you like so let me make the case for making some positive associations, like: learning opportunity; wake-up call; early warning; and protection.

Pressure Is Communication Without Language

Pressure is a feeling. Since it doesn’t come in words, we might not feel it if it’s elevated to the level of reasoned thought. But feelings are thoughts; merely thoughts that are expressed in your body instead of in your mind.

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So when experiencing pressure, you have to be more like a veterinarian than a doctor. My apologies to all the doctors out there but vets have a harder job—they have to do all the same healing work as you do, but their patients can’t tell them what’s wrong. Any decent vet will probably come to the defense of all their doctor friends right now saying, “Oh but my patients do talk to me, just not in words.” Yup, vets are such nice people.

Listen Up

What really matters is that you listen. Pressure is a feeling that’s trying to help you, but it doesn’t have a vocabulary, so it uses the only means available to it. Granted, those means are generally uncomfortable, but you have to admit that they are effective.  Pressure does get your attention. So now what will you do? Brush it off? Run? Argue it down? Instead, give listening a chance.

Just asking the question, “Why am I feeling this pressure right now?” will likely result in an immediate answer. So ask. Then ask if there is more, and don’t stop until you are clear about what the message is. How do you know when to stop asking? Simple: stop when the pressure subsides.

This would be good enough advice if the only result was that your pressure went away, but it does far more for you than that: it now allows you to wield the pressure as a tool that will help to reap fruitful results. We use tools to accomplish work so why not make pressure work for you rather than cause you suffering?

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Have you listened to your own inner pressure? Tell us about it by commenting below.

Featured photo credit:  Young business woman tormented via Shutterstock

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Last Updated on January 21, 2020

How to Increase Work Productivity: 9 Ground Rules

How to Increase Work Productivity: 9 Ground Rules

We all have those days when completing our assigned tasks seems beyond reach. With the temptation of social media, mobile games, and the internet in general—not to mention the constant bustle of people in the office—it’s easy to fall prey to disruptions and distractions at work.

So, what can we do about it? How to be productive at work?

While we don’t have a foolproof system that can completely eliminate disturbances and diversions, we do have 9 ground rules that can be applied to help give your productivity levels a boost.

Keep reading to find out our tips on work productivity.

What Does It Mean to Be Productive?

How to be productive at work?” is the age-old question plaguing employees and employers alike around the world. Regardless of where you work and what you do, everyone is always looking for new ways to be more efficient and effective.

But what does being productive actually entail?

Completing more tasks on your list or working longer hours doesn’t necessarily mean you’re being more productive. It just means you’re more busy, and productivity shouldn’t be confused with busyness.

Productivity means achieving effective results in as short amount of time as possible, leaving you with more time to enjoy freely.

It involves working smarter, not harder. It means refining processes, speeding up workflows, and reducing the chances of interruptions.

Productivity is best achieved when looking at your current way of working, identifying the bottlenecks, flaws, and hindrances, and then finding ways to improve.

9 Ground Rules on How to Be Productive at Work

1. Avoid Multitasking

Multitasking can give the impression that more tasks can be accomplished as you’re doing multiple things at once. However, the opposite is true.

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Research has shown that attempting to do several things at the same time takes a toll on productivity and that shifting between tasks can cost up to 40 percent of someone’s time.[1] That’s because your focus and concentration is constantly hindered due to having to switch between tasks.

If you have a lot of tasks on your plate, determine your priorities and allocate enough time for each task. That way you can work on what’s urgent first and have enough time to complete the rest of your tasks.

2. Turn off Notifications

According to a Gallup poll, more than 50 percent of US smartphone owners admit to checking their phones a few times an hour.[2]

Switching off your phone—or at least your notifications—during work hours is a good way to prevent you from checking your phone all the time.

The same applies to your computer. If you have the privilege of accessing social media on your work desktop, switch off the notifications on there.

Another good tip is to logout from your social media accounts. Therefore when you feel the urge to check it, you might be swayed because your page isn’t so easily accessible.

3. Manage Interruptions

There are certain disruptions in the office that are unavoidable such as your manager requesting a quick meeting or your colleague asking for assistance. In order to deal with this, your best approach is to know how to handle interruptions like a pro.

Be proactive and inform the people around you of your need to focus. Turn your status on as “busy/unavailable” on your work chat app.

If you’re on a deadline, let your colleagues know that you need to concentrate and would really appreciate not being interrupted for the moment, or even work from home if that’s a feasible option for you.

By anticipating and having a plan in place to manage them, this will minimize your chances of being affected by interruptions.

4. Eat the Frog

Mark Twain once famously said that:

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“if it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

What this basically means is that you should get your biggest, most urgent task out of the way first.

We all have that big, important task that we don’t want to do but know we have to do because it holds the biggest consequence if we don’t complete it.

Eat the frog is a productivity technique that encourages you to do your most important, most undesirable task first. Completing this particular task before anything else will give you a huge sense of accomplishment. It will set the ball rolling for the rest of the day and motivate you to eagerly complete your other tasks.

5. Cut Down on Meetings

Meetings can use up a lot of time, which is time that can be used to do something useful.

You have to wait for everyone to arrive, then after the pleasantries are out of the way, you can finally get stuck into it. And sometimes, it may take a whole hour to iron out one single issue.

The alternative? Don’t arrange a meeting at all. You’ll be surprised at how many things can be resolved through an email or a quick phone call.

But that doesn’t mean you should eliminate meetings altogether. There are certain circumstances where face-to-face discussions and negotiations are still necessary. Just make sure you weigh up the options prior.

If it’s just information sharing, you’re probably better off sending an email; but if brainstorming or in-depth discussion is required, then an in-person meeting would be best.

6. Utilize Tools

Having the right tools to work with is crucial as you’re only really as good as the resources you have at your disposal. Not only will you be able to complete tasks as efficiently as possible, but they can streamline processes. Said processes are essential to a business as they manage tasks, keep employees connected, and hold important data.

If you’re the manager or business owner, ensure your team has the right tools in place.

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And if you’re an employee and think the tools you currently have to work with aren’t quite up to par, let your manager know. A good team leader understands the significance of having the right tools and how it can impact employee productivity.

Some examples of tools that could be used:

Communication
  • Slack for team chat and collaboration.
  • Samepage for video conference software.
  • Zendesk for customer service engagement.
Task Management
  • Zenkit for task and project collaboration.
  • Wunderlist for listing your to-do’s.
  • Wekan for an open source option.
Database Management
Time Tracking
  • Clockify for a free tracker.
  • TMetric for workspace integrations.
  • TimeCamp for attendance and productivity monitoring.

You can also take a look at these Top 10 Productivity Tools to Help You Achieve 10x More in Less Time.

7. Declutter and Organize

Having a disorganized and cluttered workspace can limit your ability to focus. According to researchers, physical clutter can negatively impact your ability to concentrate and take in information.[3] Which is why keeping your work environment well ordered and clutter-free is important.

Ensure you have your own system of organization so you know what to do when the paperwork starts to pile up.

Being organized will also ensure that you know where to find the appropriate stationery, tools, or documents when you need it. A US study reveals that the average worker can waste up to one week a year looking for misplaced items.[4]

Here’s a useful guide to help you declutter and organize: How to Declutter Your Life and Reduce Stress (The Ultimate Guide)

8. Take Breaks

Taking regular breaks is essential for maintaining productivity at work. Working in front of a computer can lead to a sedentary lifestyle which can place you at a higher risk of heart disease, diabetes, and obesity. Even a 30 second microbreak can increase your productivity levels up to 30 percent.

As well as your physical health, breaks are also crucial for your mental and emotional wellbeing. That’s because your brain is like a muscle, the more it works without a break, the easier it is for it to get worn out.

Ensuring you actually take your breaks can prevent you from suffering from decision fatigue. It can also help boost creativity.

Take a look at this article and learn why you should start scheduling time for breaks: The Importance of Scheduling Downtime

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9. Drink Water

Although we know we should, it’s easy to forget to drink enough water during the working day.

Many of us turn to tea or coffee for the caffeine hit to keep us going. However, like taking breaks, drinking water is essential for maintaining productivity levels at work. It’s simple and effective.

Not drinking enough water can lead to dehydration and also headaches, tiredness, and weight gain.

A good tip to avoid dehydration is to keep a water bottle at your desk as it can serve as a reminder to constantly drink water.

If you find the taste of water a little bland, add some fruit such as cucumber or lemon to give it a better taste.

You can also get more ideas on how to drink more water here: How to Drink More Water (and Why You Should)

The Bottom Line

The preceding 9 ground rules on work productivity aren’t the be-all, end-all. You and the company you work for may have other tips on how productivity is best increased and maintained.

After all, it’s something that can be perceived differently depending on the exact job and work environment.

In saying that, however, the 9 ground rules serve as a good foundation for anyone finding themselves succumbing to disruption and distraction, and are looking for ways to overcome them.

A good tip to keep in mind is that change doesn’t happen overnight. Start small and be consistent. If you slip up, just dust yourself off and try again.

Developing habits happens gradually, so as long as you keep up with it, you’ll soon start to notice the changes you’ve been making and eventually enjoy the fruits of your labor.

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Featured photo credit: Cathryn Lavery via unsplash.com

Reference

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