“هل تُجيد العمل تحت ضغط؟” رُبما تكون قد سمعت السؤال في إحدى مُقابلات العمل، رُبما تكون قد أجبّت

yes, but after starting the job, you found that stressful situations get on your nerves and can push you to breaking point. It’s true

that some industries naturally involve higher levels of pressure, but stressful situations can

generally arise in any job. If you can’t manage that pressure effectively, it may start to take a toll on your physical

والعقلية، فقط تابع قراءة السطور التالية للتعرّف على بعض الاستراتيجيات الأساسية To deal with situations

الضغط في العمل.

.

Reframe the situation:

High-pressure situations tend to make everything seem worse. Instead of viewing an upcoming deadline

as just another task to complete, you see it as a situation that could end your career. Some

situations are certainly very important, but most of the everyday things that stress you out at work aren’t

Life-or-death situations.

Try to shift your focus away from what feels threatening about the situation. Instead, see it as an opportunity to build your skills at work or as a challenge to

overcome. Keep in mind that if you feel anxious or afraid, you’re unlikely to perform at your best. This

negative stress can drain your energy and make the task more difficult. All you need to do is change

the way you think about it, and you’ll find yourself better prepared to handle it.

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Try to come up with solutions for handling worst-case scenarios:

Don’t view the worst-case scenarios that could happen as things capable of destroying or completely crushing you,

Worst-case scenarios are simply more challenging possibilities that call for a more creative approach.

For example, imagine you’re responsible for organizing a large meeting, but you forgot to book a conference room and someone else reserved it first.

The stress could become overwhelming, and you might imagine that you’ll lose your job over this—something that would completely block your ability to think clearly,

when in reality, all you need to do is get creative and find another place. Things could also work out if

the other person agrees to reschedule their event so you can use the meeting room as

originally planned. So there would be no reason for all the stress you put yourself through.

Trying to find solutions for dealing with worst-case scenarios can help you prepare for the unexpected. For example, if

كان لديك عرض تقديمي كبير قادم، فقد تكون بعض المشاكل المحتملة فقدان عرض PowerPoint التقديمي،

Think about how you could prepare for this situation if it happened. You might simply save

عرض PowerPoint التقديمي في أماكن متعددة للتأكد من أن لديك نسخ أخرى، تأمين هذا الحل فقط هو أمر

will save you a lot of worry and stress.

.

إنشاء خطة عمل:

Focus on creating an action plan. Break down what you need to do to complete the task. Identify the most important things first, then the less important ones.

Importance: Prioritizing tasks helps you identify what needs the most attention. Once you’ve created

a plan and broken down the tasks, all you need to do is get started and work through the items on your to-do list. Completing tasks

on your list builds confidence and makes it easier to keep going. Focus on what you can control instead of worrying

about factors beyond your control.

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Use the Eisenhower Matrix:

When faced with multiple high-priority tasks, start by identifying which ones need immediate attention and

clarifying the deadlines for each. Then use the Eisenhower Matrix, which has four simple categories to help you prioritize

Priorities: These categories are important and urgent, important but not urgent, urgent but not important, and neither urgent nor important.

After sorting your tasks into the categories above, you can tackle the important and urgent ones first. As for tasks that aren't

urgent or important, you can remove them from your to-do list and put them off until another day. This is a great way

لتخفيف الضغط.

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Focus on the present:

One way to perform better under pressure is to step back, slow down, and stop thinking about the upcoming deadline

or the work that needs to be done. Quickly make a checklist of the three things you need to do

right now, and do them. Courage means taking the next step—moving forward without letting fear and uncertainty

يسيطرون عليك.

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Stop procrastinating:

Stress may arise because you haven’t prioritized and started working on the tasks at hand. You may have

been procrastinating. Procrastination is simply a habit, and it can be broken. First, ask yourself what you’re resisting by procrastinating

and putting things off. Then see whether you can let go of that resistance and simply take action to get the tasks done. Repeatedly interrupting

the habit of procrastination can help you build a stronger new habit of prioritizing and taking action.

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Use stress-reduction strategies:

Strategies that help you calm down and relieve stress can make it easier to handle stressful situations at work.

Although you may feel you need to devote all your time to the stressful task, taking a break

Exercise, meditate, or take deep breaths to help reduce stress and work more effectively.

.

اطلب المساعدة:

Some high-pressure situations call for a little help. Talk to someone about the stress you’re feeling,

and that may be enough to improve your outlook. Someone who has been in a similar situation may have advice to help you

حل ما تمر به.

If possible, consider delegating some of your tasks to other team members. Helping others can enable you to

reduce stress and anxiety.

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See stress as an opportunity to grow:

The more you find yourself backed into a corner, the better you become at pushing through what’s in front of you. It’s human nature: the more you’re exposed

Pressure has increased your energy. When that happens, your horizons broaden and your perception shifts significantly. You can view working under

pressure as an exciting challenge to overcome.

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Distinguish between internal and external pressure:

You need to separate external pressure from internal pressure. Don’t let external pressure from a growing workload and approaching deadlines

for delivering the project you’re working on seep inside and turn into anxiety and stress. You can’t control external pressure,

but you can certainly control how you respond to it. Instead of becoming stressed, look inward and remind yourself

that you need to stay calmer and more confident to get everything required of you done.

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