Dealing with pressure is something we all must do daily, because there are some things happening in your life that you can’t control, there are still lots of practical things you can do to manage the amount of pressure you’re under day to day. For example, the pressure of making it to work on time, navigating traffic so you don’t get stuck, that annoying person or conductor in the bus, and delivering your next presentation and not sounding hungover. Pressure pushes us and places demands on our physical, mental and emotional well-being that can feel, and monday’s come in packed with extra stress. We all must learn to perform under pressure to be not only successful, but effective. After all, pressure is such a natural occurrence that if we don’t learn to manage ourselves then we risk falling behind those who do (competitively speaking). These are tips that can help you manage your mondays or any day better.
- Identify your triggers
Working out what triggers stress for you can help you anticipate problems and think of ways to solve them. Even if you can’t avoid these situations, being prepared can help.Take some time to reflect on events and feelings that could be contributing to your stress (you might want to do this with a friend or family member). You could consider:issues that come up regularly, and that you worry about, for example paying a bill or attending an appointment one -off events that are on your mind a lot, such as moving house or taking an exam ongoing stressful events, like being a carer or having problems at work You might be surprised to find out just how much you’re coping with at once. Remember that not having enough work, activities or change in your life can be just as stressful a situation as having too much to deal with.
- Focus on fundamentals You never really become better in the moment. With so much uncertainty glaring you in the face, developing new insights and awareness at the time of delivery is about as effective as reading a book at an all out sprint and remembering it. Instead of focusing on the pressure of the moment, focus on what you already know, on the content and on the skills and knowledge that put you at the forefront in the first place (not all at the same time, of course).
- Organise your time
Making some adjustments to the way you organise your time could help you feel more in control of any tasks you’re facing, and more able to handle pressure.Identify your best time of day, and do the important tasks that need the most energy and concentration at that time. For example, you might be a morning person or an evening person.
Make a list of things you have to do. Arrange them in order of importance, and try to focus on the most urgent first. If your tasks are work related, ask a manager or colleague to help you prioritise. You may be able to push back some tasks until you’re feeling less stressed.
Vary your activities. Balance interesting tasks with more mundane ones, and stressful tasks with those you find easier or can do more calmly.
Try not to do too much at once. If you take on too much, you might find it harder to do any individual task well. This can make you feel like you have even more pressure on you.
Take breaks and take things slowly. It might be difficult to do this when you’re stressed, but it can make you more productive.
- .(Re)Affirm yourself. Standing in front of the mirror telling yourself how great you are more often than you already do is a scientifically proven path toward enhanced self-confidence and self-efficacy.In a study conducted by Stanford University, minority students in the seventh grade were asked to focus on the positive aspects of their lives — family, friends, hobbies — during times of relative stress such as the holidays, just before exams and at the start of the school year. The results? A 30 percent improvement in overall tests scores.Who says vanity doesn’t help?Dealing with pressure ultimately boils down to personal perspective and the importance you place on the task at hand relative to your own self-identity and self-worth. Don’t put too much pressure5. Reframe the task as temporary: The self-imposed pressure of performing well often comes from the limiting belief of, “This is it! This is my one and only shot at success!” It isn’t. Nothing in life is certain, save death, taxes and bad city traffic. When you view a deliverable as a means to an end rather than the end itself, you see there’s wriggle room to learn, grow and improve. More so, you see a road ahead full of opportunities rather than a dead end.Dealing with pressure ultimately boils down to personal perspective and the importance you place on the task at hand relative to your own self-identity and self-worth. Don’t put too much pressure on yourself.