Top 10 Tips to Manage Pressure at Work

By: Namita Nayyar

1. Start Your Day With a Healthy Breakfast:
It’s better for your health (and your weight) to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning’s activities.

According to the American Dietetic Association (ADA), most adults consume less than 15 grams (g) of fiber daily, and yet the recommended intake for optimum health is 20 to 35 g.

2. Learn to Manage Your Boss:
Never tell your boss “I can’t do this. I don’t have time.” Instead, always say something like: “Of all the things you want me to do, what would be most useful right now?” Or, “What is your highest priority?”

Or, say something like: “According to the 80-20 rule, 80% of the value I can add for you will be achieved with 20% of the things I do, so which 20% is most likely, in your view, to add the most value for you right now?” Another useful line is: “I always want to do the best possible job for you in the least possible time. Which things are most important to you right now?”

Don’t forget to appreciate the pressure your boss is under. Show a little empathy by saying something like: “I imagine you are under so much pressure, I don’t know how you think straight. Would it help to take 10 minutes to do some prioritizing?”

3. Get Organized!
You can avoid a lot of pressure and stress by prioritizing your tasks. Take yourself five minutes before you start working to prioritize all upcoming tasks from high-priority and very urgent to low-priority and not urgent.

Furthermore, it can be really helpful to break big projects or tasks into sub-goals, which you start to target one after another.

4. Effective Time Management:
The stress factor number one is having a lot of workload and tight time limitations to get that work done. Taking this into account we can see the high importance that effective time management techniques can have on our stress level.

5. Confront Your Fears:
The best way to ease your anxiety at work? Face your fears. Begin by just picturing yourself going face-to-face with the very things that worry you and cause anxiety. By getting used to the idea of confronting your anxiety-causing concerns before you actually do it, you will actually feel more comfortable the time comes to face them.

6. Exercise is a Must:
Regular exercises can reduce your stress level drastically as it decreases stress hormones and increases the production of endorphins, which will make you feel good!
A person that is exercising regularly is less affected by stress than others!

Plyometric twice a week is an excellent option if you are limited on time and want to burn some serious fat while toning and creating separation in the legs.

I would recommend a 15 to 30 minute session of squat jumps; tuck jumps, jumping jacks, plyo pushups, using a bench to jump up AND off of, jumping rope, etc. Hop on your treadmill and walk at a very steep incline of at least 10+ at a pace that allows your heart rate to rise but remain manageable.

Stairs are also ideal for walking up and down if you are desperate for something to do in an office environment-put a backpack on with some heavy books or a gallon jug of water in it and get to it.

For strength training, do a variety of exercises for each muscle group, typically to add variety to your workout? Exercising regularly will help you manage work pressure.

7. Laughter:
Another very effective stress management technique is quite simple: laugh! Laughing releases endorphins, lets you forget your worries and reduces stress quite effective. Just invest some time to read some really good jokes or watch a comedy show on TV.

8. The Negative Effect of Alcohol and Nicotine:
Besides all health-related conditions drugs can cause: alcohol and nicotine can also have a negative impact on your ability to cope with stress effectively.

Furthermore, it is important to note that drugs cannot be considered as helpful stress relievers.

Alcohol and nicotine might seem calming and therefore helpful when you are stressed in the first moment, but they both can lead to addictions, which increases the stress level drastically when they wear off.

9. Proper Sleep:
Sleep deprivation can have negative influences on our performance in our professional life, but it can also cause us to feel stressed at home.

The importance of enough sleep cannot be stressed enough as it keeps you balanced and allows you to handle stress more effective.

You need to sleep for 8 hours; once you get up from the bed you need to immediately do some simple floor exercises for at least 20 minutes and walk for 10 minutes your body will be ready for the challenges.

Individuals who struggle to fall asleep within 30 minutes of lying down are more prone to anxiety, a university study in Quebec found. “Our brain is sort of a one-track loop,” says Suzanne Segerstrom, Ph.D., an associate professor of psychology at the University of Kentucky.

“If that track is full of work worries, crowd them out by tuning in to something else, like talk radio or an audiobook.”

10. Give Thanks:
At the end of the day no matter how things turned out; perhaps your best intentions went awry, or perhaps they were spot on. Give yourself a moment as you ease into bed or the shower or a moment between the To Dos and the Got Dones and appreciate you did the best you could in the time you had.

Allow yourself to BE more of who you already are because time is worth more than what shows up on a lifetime of lists. Be thankful for the person you are and for the being you are now willing to actively embrace.

Over time, you’ll find yourself making more meaningful To Dos and feeling far less stress in accomplishing them.

Be polite, be happy, and most of all enjoy what you’re doing.


About Amr Badran

An Egyptian Business Consultant and Corporate Trainer since 1997. I've trained on Management, Leadership and Soft Skills to thousands of people from many nationalities, backgrounds and professions in more than 10 countries across the Middle and Far East. I've also provided my consultancy service for issues of Strategic Planning, Marketing, Sales and Capacity Building. Holder of an MBA and a Candidate for Doctorate in Business. Find more about my Management and Personal Skills Courses at and feel free contacting me at
This entry was posted in Life, Lifestyle, Management, Personal Development, Work. Bookmark the permalink.

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