How to Cope With the Pressure of a High-Stress Job

Many of us navigate the pressures of high-stress jobs, some better than others. Whether in finance, healthcare, education, or any other field, the demands of a high-pressure job can take a toll on your well-being. However, it’s important to remember that you’re not traveling this path alone.


You can manage the demands and difficulties of your job with the aid of certain tactics and methods. Here are a few coping mechanisms to help you handle the strain of a demanding job.


How to Cope With the Pressure of a High-Stress Job


The Stress of a Demanding Job

Working in a high-stress job can be an intense and demanding experience, impacting various aspects of one’s life. The pressure may stem from tight deadlines, heavy workloads, complex tasks, or the need to make critical decisions under duress. These stressors can manifest physically, mentally, and emotionally, affecting overall well-being.


Consider the example of a leadership role in the nursing field. Nurses must make critical patient health decisions in challenging situations where their judgment can be crucial. Being in such situations can be physically, mentally, and emotionally challenging, influencing nurses’ well-being.


However, some strategies can help cope with the stress of these types of jobs. For instance, having the right educational qualification is the simplest way to handle stress. Let’s consider the same example of nursing leaders. They can make better judgments with the right education, such as a Doctor of Nursing Practice (DNP). Thus, they might not feel as stressed as nurses without the essential education. Therefore, if you aspire to get a leadership role in the nursing field, you should opt for a DNP program. You can easily find an offline or online nursing leadership DNP class that fits your schedule. It is advisable to utilize the online option if you are a working professional and do not wish to quit your position.

According to Baylor University, an online program offers 100% digital coursework, where you can access learning materials from anywhere. Moreover, these courses also offer on-campus hands-on experiences, which allow you to apply whatever you learn to the real world immediately.



Coping Strategies

In order to handle high-stress jobs, one must combine pragmatic tactics with mental adjustments. Here are a few successful strategies:


Establish Boundaries

Setting up boundaries between work and personal life is one of the best ways to manage stress. Establish work and play times and do your best to stick to them. Give yourself time to recover by not returning calls or viewing work-related emails after designated work hours.

Several studies have linked work-life balance to overall health. For instance, an NCBI study shows that poor work-life balance leads to burnout, which can result in dissatisfaction. This is especially true in high-demand scenarios, such as the healthcare industry during the pandemic.


Practice Time Management

Effective task prioritisation and resource allocation are two ways that good time management can help you feel less stressed. According to Zippia, 39% of US employees’ stress is due to their workload. With time management, you can manage this workload effectively to cope with the resulting stress. In fact, spending only around 10 to 12 minutes of the day planning your work can save you up to two hours.

Big projects can be divided into smaller, more doable tasks, each with a realistic deadline set. Use tools like calendars, project management software, and to-do lists to keep yourself organised and on schedule.


How to Cope With the Pressure of a High-Stress Job

Take Regular Breaks

Throughout the workday, it is imperative that you take regular breaks to rest and rejuvenate. To maintain your focus and productivity, use techniques like the Pomodoro Technique, which suggests working for 25 minutes and then taking a 5-minute break. Stepping away from your desk for a short walk or practicing deep breathing exercises can help clear your mind and reduce stress.


As a Harvard Business Review article mentioned, leveraging micro-breaks is crucial to coping with work-related stress. The article points out that around 61% of US employees feel burned out at any given moment. Breaks can give them and their bodies time to relax and feel fresh. This can also benefit employers, as fresh employees can be more productive in their work.



Practice Mindfulness and Meditation

Stress levels can be lowered and the mind calmed with the use of mindfulness and meditation techniques. As stated by a ScienceDirect study, mindfulness helps you prevent thinking of work tasks as threats.

Employees tend to view tasks as threats that need to be handled and completed appropriately to thrive. This can bring stress and anxiety to everything they do at the workplace. By avoiding viewing tasks as threats, they can eliminate stress and enjoy their work.


An NCBI article also states that practicing mindfulness in nature can be even more beneficial. Nature can make you feel good about your health, relieve stress, and result in positive workplace outcomes. You can dedicate a short period of time each day to practicing mindfulness exercises, guided meditation, or deep breathing exercises. During a busy workday, these techniques assist you in maintaining your attention and presence.


How to Cope With the Pressure of a High-Stress Job

How Can I Tell if My Job Stress Is Becoming Unmanageable?

Be alert for physical, behavioral, and emotional signs of stress, such as headaches, fatigue, irritability, difficulty concentrating, and changes in eating or sleeping patterns. Should you often feel these symptoms, it may be a sign that the stress you are experiencing at work is getting to be too much for you to handle.


If I Feel Overwhelmed at Work, What Needs to be Done?

Step back and sort your tasks into priority. Divide them up into more manageable chunks and concentrate on one task at a time. Never be afraid to delegate work to others or request help when you need it. Remember to take breaks and take care of yourself so that you can replenish your energy.


How Can I Improve My Work-Life Balance in a High-Stress Job?

Establish and maintain distinct boundaries between your personal and professional lives. Make time for the things you enjoy doing when you’re not working, like hanging out with friends and family, taking up a new hobby, or just relaxing.


How to Cope With the Pressure of a High-Stress Job


This is a collaborative post




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