Work pressure and employee stress levels have been receiving growing attention in recent years. Not only have we seen employee absences grow, but employees who continue to work also show trends of presenteeism. In both cases, it is likely that productivity in the workplace will be negatively affected when employees are experiencing stress-related symptoms.
While helping individuals who are experiencing stress is important, it should also be a priority to offer preventative strategies that focus on minimising stress and pressure on employees.
Strategies to handle work pressure
Common strategies that have become increasingly popular fall under the broader umbrella of stress management. They address the cognitive (thought) and somatic (physiological/bodily) symptoms that can occur when individuals experience the most common unwanted response to stress – known as anxiety.
Businesses are typically pushed to succeed under pressure, reduce workplace stress, bounce back from setbacks, and develop a resilient mindset. All of these factors are also inherent within the unique context of competitive sport.
Despite extensive demands and stressors, whether organisational, competitive or personal, placed on sporting performers, many of them do achieve consistency and medal-winning performances – in essence, they perform under pressure.
The question now is: how do we help individuals perform under pressure?
Resilience training to manage work pressure
Controlling one’s thoughts plays a big part in resilience training. Many negative or unproductive thoughts arise from focusing on things we have no control over – such as others’ behaviour, expectations or imposed deadlines. It is important to place your energy into the things you can do something about, such as your own behaviour, and to complete the small tasks that help you work towards completing a bigger task.
Think about opportunities and growth after making a mistake or underperforming in a particular task. More resilient individuals tend to focus on how they can improve a particular performance and view under-performance as part of their learning journey rather than dwelling on it. Further, to maintain your confidence, recall previous accomplishments and leave the office reminding yourself of the tasks you have accomplished rather than some of the tasks you didn’t quite get to.
Breathing techniques are also an important tool we can use to stay calm in the heat of the moment. Practice cycles of deep breathing (belly breathing is best in these situations) to reduce tension and as a sign of regaining control of your mind and body.
Joanne is a Sport and Exercise Psychologist at Sheffield Hallam University and provides sport psychology consultancy to various sporting teams and individual athletes. She publishes research across a variety of sport psychology and performance topics, including mental toughness, competitive anxiety and stress, and talent development in sport. Joanne is the current co-editor of the International Journal of Sport Psychology. She is the current course leader for the master’s degree in Sport and Exercise Psychology.