Team BounceBack

Team BounceBack

Workplace stress coping techniques

There are techniques and strategies we can use when we feel stressed or under pressure at work.


Although they are not a ‘quick fix’ and guaranteed to solve all our problems, they serve as a reminder that we can perhaps change our situation, think differently, or look for help.


Some common strategies includes:


  • Identifying what you have the power to change
  • Making a plan of action when confronted with a problem
  • Trying to find help when it is needed
  • Trying something else when an initial plan doesn’t work
  • Encouraging yourself under pressure


The first point is the most important – being able to see what you can influence.


Here’s an example; imagine a situation where you’ve been selected to make a presentation about the company to some guests. The problem is you’re terrified of public speaking!


It would be very easy to dwell on this and start to catastrophise.


I’m going to make a fool of myself.

My manager will think badly of me for not being able to handle it.

This might cost me a future promotion.

Could I even lose my job?


Before this happens, we must choose to discard unhelpful thoughts.


Thinking those thoughts won’t make the presentation go away, but you can start to plan for it.


You can make notes about what you’re going to say, write up your slides, and rehearse in private or with a friend. These moves are positive and show optimism, rather than a resignation that nothing can be fixed.


With careful preparation, even a nervous speaker can make a good impression!


This process is known as ‘evidence-based thinking’ and is one of many methods that can help us be more resilient.


To find out more, have a look at our Building Resilience at Work eLearning course.

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