Handling Pressure
We all feel stress and pressure at some point or the other during our work days.
When we are under excess pressure, the quality and efficiency of work goes
down. Continuous stress on our body and mind can affect our energy levels and
health in general.
Most common causes of pressure are handling a lot of work in a short span of
time, multi-tasking, working to meet targets or even lack of confidence and fear.
Recognising symptoms of pressure:
Many a time we do not even realise that our body and mind are under stress. So
it is important to recognise the signs of pressure.
Activity
Objective: To allow participants to identify where they feel stress in their body.
Tell the participants they have 1 minute to prepare for a 5-minute presentation
about themselves.
After 1 minute, tell them they don’t have to make a presentation. The purpose of
putting them through this scenario was to let them feel some stress.
Give handouts (body drawing). Ask them to shade the areas of the body where
they felt stress (tightness, sweat, shivering, twitching).
Divide participants into groups and discuss similarities and differences.
ASK YOURSELF:
Are you constantly tired and irritable?
Are you always anxious? Do you feel that you cannot cope with work?
Do you have difficulty waking up in the morning even after sleeping all night?
COMMON SIGNS OF STRESS:
Nail-biting
Crying
Unusually rapid speech
Sighing
Feeling irritable & angry
Feeling depressed & hopeless
Forgetfulness
Furrowed brows
Tense Shoulders
Headache
WHAT TO DO WHEN STRESSED:
There is too much to do – Relax. Do not hurry. Moving your arms and legs
faster does not mean your work will get done faster. You can only work quickly
and efficiently if you are working methodically.
Fear of failing – Think logically and ask yourself - What are you afraid of?
What is the worst thing that can happen to you, if you failed? Most of the time,
once we realise what we are afraid of, it does not seem so frightening after all.
Calm yourself and say that you are doing your best and no one expects more
than that from you.
EXERCISES FOR RELAXATION
1. Ask the participants to sit comfortably, close their eyes and listen to your
instructions.
Instructions: “Concentrate all of your thoughts into your right arm, stretch your
arm straight in front of you and make a tense fist and tense all of your muscles
in your arm as well. As you do this, take a deep breath and say to yourself,
“Let”. Breathe out slowly after about five seconds and say to yourself, “go”.
Place your arm down slowly by your side and feel it relax completely.”
Repeat the instructions for the left arm, the right leg, the left leg, the back
muscles, the neck and lastly the face muscles.
Ask the participants to follow this technique during short breaks and at home at
the end of the day.
2. Breathing Technique – This is an effective technique for immediate
relaxation. This can be done anywhere and at any time.
Instructions – For the first time, close your eyes. Once you get enough
practice, you could do it even as you are working. Concentrate all your
thoughts on your breathing. Breathe slowly and fully. Do it on counts if it
is easier.
Count 1- Take a deep breath inside till you feel the breath in your
abdomen. As you breathe in, tell yourself that you are inhaling energy
and happy thoughts inside.
Count 2 – Let go of your breath slowly and fully, and as you do this, tell
yourself that all the worries and tension and tension are leaving you.
Do this for a few seconds and you will notice that you feel more relaxed
and calmer.
