How to Relieve Work Pressure? | Safe and Sound
Modern life entails heavy work pressure, which in the long run will seriously affect mental and physical health. According to psychologists, to maintain balance in life, you need to learn how to relieve pressure effectively. Below are 10 effective methods to help you overcome pressure at work.
Phi Thuy Linh | Bachelor of Public Health – Mental Health Care Application Safe and Sound
Institute of Medical Technology Applications
1. Practice time management
Time management helps avoid feeling overwhelmed
Effective time management helps you avoid feeling overwhelmed by too much work. Using tools like to-do lists or project management software (e.g. Trello,…) helps you organize your work scientifically. When you know what needs to be done and when it needs to be done, the pressure is significantly reduced.
Additionally, you should clearly define the priority level for each task. Breaking down work into small, manageable tasks and arranging them by urgency can help you increase productivity and minimize unnecessary mistakes.
2. Relax with exercise
Exercise helps the body produce endorphins – hormones that create feelings of joy and happiness. Gentle exercises such as yoga, walking or swimming not only help release happy hormones but also regulate mood. According to psychologists, regular physical activity helps increase the ability to cope with stress and should be maintained at least 30 minutes/day and 5 days/week.
In fact, increasing your physical activity not only reduces stress but also improves your long-term physical health. If you don't have much time, start with short exercises like jumping rope or stretching for a few minutes.
3. Learn to say “no”
When you take on too many tasks and are overburdened, the pressure multiplies. Knowing your limits and saying no to non-essential tasks helps you stay calm and focused on what really matters.
Psychologists advise that saying “no” tactfully not only helps you avoid overload but also improves your work performance. This also shows professionalism when you know how to manage your workload.
4. Seek support from colleagues
Talking to your colleagues will help you find a solution to the problem.
Don’t be afraid to share your work struggles with your colleagues. A candid conversation may yield unexpected solutions or simply help you feel better.
Psychologists say that building supportive relationships in the workplace can help you feel less alone. This also creates a strong emotional support network at work.
5. Use music to relax
Listening to music you love can help reduce stress and create a sense of well-being. Music not only improves your mood, but also increases your ability to concentrate, helping you work more efficiently.
Studies have shown that music has the ability to stimulate the brain, helping you feel relaxed and work more creatively. In particular, soft instrumental music can be a great choice to reduce stress at work. When you are preparing to go to bed, turn on soft music such as: classical music, jazz and even folk music.
6. Make time for personal hobbies
Hobbies are a great way to relieve stress. Spending time doing activities you enjoy, such as reading, gardening, or painting, can help you forget about stress and recharge your batteries.
Psychologists emphasize that taking time for yourself not only helps reduce stress but also improves the quality of life. This is also a way for you to rediscover your passion and personal goals. You do not necessarily have to spend time on personal hobbies every day, but can spend 2-3 sessions a week, or even just one weekend morning for this activity.
7. Meditate and practice mindfulness
Meditation and mindfulness help you focus on the present and reduce anxiety about what hasn’t been accomplished. Just 10-15 minutes of meditation a day can make a significant difference in how you perceive stress. Practice meditation even when you’re not stressed so your body is ready to deal with it.
According to psychologists, meditation not only helps you relax but also increases your ability to control your emotions. This is very important when dealing with stressful situations at work.
8. Adjust your diet
A balanced, nutrient-rich diet will help you maintain energy and reduce stress. Avoid fast food and excessive caffeine, and instead, fill up on foods rich in fiber, protein, and B-complex vitamins.
Psychologists also recommend that eating healthy is not only good for the body but also improves the mind. A healthy body will help you cope with stress better.
9. Maintain quality sleep
Sleep plays an important role in restoring energy and reducing stress. Try to maintain a regular sleep routine and ensure you get 7-9 hours of sleep per night.
According to psychologists, sleep is not only a time to rest but also an opportunity for the brain to process and release the stress accumulated during the day. Lack of sleep can make you lose control of your emotions and reduce work performance.
.png)
10. Consult a psychologist
If you feel like you can't handle the stress on your own, see a mental health professional. They can help you identify the root cause of your stress and offer solutions.
According to psychologists, seeking professional support will not only help you overcome stress but also improve your emotional management skills. This is an important step to protect your long-term mental health.
Work pressure is an inevitable part of modern life. However, by applying the above methods, you can reduce stress and maintain a balance between work and life. If you find it difficult, do not hesitate to seek support from psychological experts to find the most effective solution.
Safe and Sound Clinic - Family health and psychological support
With a team of experienced doctors and specialists, Safe and Sound Clinic is a pioneer in comprehensive health care with health care services from medicine to psychology.
“Early prevention - Timely support - Long-term companionship”.
If you have any doubts or experience any physical or mental health problems, please contact HOTLINE 0964 778 911 (Phone/Zalo, 24/7) for answers and support as soon as possible!
HOW TO MAKE AN APPOINTMENT for online or in-person consultation with an expert
- At SnS Clinic - IMT Institute
- Or download and schedule a consultation on the Safe and Sound app to manage and track your schedule anytime, anywhere.
Safe and Sound (SnS) - Institute of Applied Medical Technology (IMT)
See also:
- 6 tips for people who are often under pressure and stress at work
