Resilience plays a key role in protecting your wellbeing at work. Pressure can appear in many different forms and learning how to manage it helps you stay focused and avoid feeling overwhelmed. There are many strategies you can adopt to support yourself and cope more effectively with pressure, including:
Slow your breathing
Use the 7–11 breathing technique:
Breathe in for 7 counts then breathe out for 11 counts, repeat several times.
Release physical tension
Relax your shoulders, neck, jaw, hands, and stretch. Take a short walk or gently move to release tension.
Pause before reacting
Before responding, ask yourself:
- What am I feeling right now?
- Why am I reacting this way?
- What is the best response?
- A short pause can prevent emotions from taking over.
Step away briefly
If possible, take a short walk, get some fresh air, have a drink of water, and reset before returning. Even a few minutes can improve your perspective.
Talk to someone
Share concerns with a trusted colleague, friend or supervisor. Talking things through often reduces stress and helps you see situations more clearly.
Look after your wellbeing
Healthy habits improve energy, emotional wellbeing and resilience. Some healthy habits you can adopt include:
- Balanced diet, regular exercise, getting enough sleep.
- Staying connected with family, friends and colleagues.
- Helping others where you can, making time for hobbies and new activities.
Maintain a healthy work–life balance
- Make time each day to relax or enjoy an activity you value.
- Know your limits and recognise when to say no as this will help protect your time and energy to prevent burnout.
Set boundaries and communicate assertively
- Be clear about what you can realistically take on.
- Use respectful, assertive communication.
- Use “I” statements and confidently say no when appropriate.
Manage your time
- Plan and prioritise your workload.
- Use routines while allowing for unexpected demands.
- Focus on one task at a time where possible.
If you require help, guidance or support on any health & safety matter, please contact us on info@capital-people.co.uk
As Head of Safety, Health, Environment & Fire (SHEF), Mark leads our Safety & Health — Training & Consultancy business. Having run his own consultancy and training business in this field for 14 y... Read More
