How to Handle Stress and Pressure as a New Manager

Starting a new managerial position is a great career advancement but it can also be a stressful and challenging experience filled with bumps on the road to success.

As a first-time manager, you are likely to face a wide range of responsibilities, including managing a team, setting and meeting goals, dealing with conflicts, and navigating office politics. It's not uncommon for new managers to feel overwhelmed and underprepared, leading to increased stress and pressure.

In a study published in the International Journal of Stress Management, researchers found that the level of stress experienced by managers was significantly higher than that of non-managerial employees. This increased stress can lead to a range of negative outcomes, including decreased job satisfaction, increased absenteeism, and burnout.

That's why it is essential to tackle stress with the right mindset and approach.

In this article, we will discuss some practical tips that we share and frequently talk about with participants, in our learning journeys at Business Pathways, that can assist in managing stress and pressure as a new manager.

It will be worth your while reading further! After all, at Business Pathways we pride ourselves on offering premium, tailor-made based on your unique needs First-Time Managers training programs by combining our team's extensive leadership experience and a solid outline with theoretical foundation.

Identify the sources of stress and pressure

To manage stress effectively, you need to identify the sources of stress and pressure. It could be due to many challenges such as the workload, the expectations of your superiors, or the pressure to meet the team's targets.

It's important to recognize that not all stress is bad. A moderate amount of stress can be beneficial, as it can help you stay motivated and alert. However, excessive stress can lead to burnout, which can negatively impact your physical and mental health, as well as your job performance.

According to a survey conducted by the American Psychological Association (APA), job-related stress is a significant issue for many employees, with 60% of respondents reporting that they feel stressed at work. In addition, the APA's research found that workplace stress can lead to a range of health issues, including high blood pressure, heart disease, and depression.

It is thus important that once you have identified the sources of stress and pressure you will take steps to manage them effectively.

Tips for effective stress management

Developing coping mechanisms can help you manage stress and pressure effectively. Coping mechanisms are strategies that help you deal with stress and pressure in a positive way. These mechanisms depend strongly on your area of expertise, the number of people in your team, and other particular factors of your everyday work life.

We list below the top strategies and actions you may use collectively in order not only to manage stress when it arises but to also prevent it in the first place.

Proactive actions for stress management

Prioritize tasks

As a new manager, it can be overwhelming to juggle multiple responsibilities and tasks. It's important to prioritize your tasks and focus on the most important ones first. One helpful strategy is to make a to-do list and prioritize the items based on their importance and urgency (vs impact). This will help you stay organized and focused on the most critical tasks.

Additionally, you might find yourself saying yes to every request, but this can lead to feeling overwhelmed and stressed. Learning to say no when necessary can help you prioritize your workload and reduce stress.

Delegate tasks

It might also be tempting as a new manager to try and do everything yourself, but this can lead to increased stress and burnout. Learning to delegate tasks to your team members can help alleviate some of the pressure you may be feeling. Delegating tasks can also help you build trust with your team and develop their skills.

Be proactive

Don't wait for problems to arise before taking action. Be proactive in identifying potential issues and addressing them before they become bigger problems. This can help reduce stress and pressure in the long run.

Set realistic expectations for yourself and your team

As a new manager, you may feel pressure to achieve unrealistic targets and goals. However, setting unrealistic expectations can lead to decreased job satisfaction. It's important to set realistic goals that are achievable for yourself and your team. This will help you manage stress and pressure and ensure that your team is motivated and productive.

It's also important to set boundaries for yourself. Make sure to set realistic work hours and take breaks throughout the day. This will help you stay focused and energized throughout the day.

Additionally, be transparent with your team about the expectations you have for them and communicate any changes or adjustments to those expectations as needed.

Take care of your physical health

Taking care of your physical health is crucial for managing stress and pressure. Make sure to eat a healthy diet, exercise regularly, and get enough sleep each night. This will help you stay energized and focused throughout the day.

Reactive actions for stress management

Communicate with your superiors

It's essential to have open and honest communication with your superiors, particularly when it comes to managing stress and pressure.

Let them know if you're feeling overwhelmed and discuss strategies to manage your workload effectively. They may be able to provide support or delegate some of your tasks to other team members. According to a study published in the Journal of Applied Psychology, having a supportive supervisor can help reduce stress among employees.

Practice gratitude

Practicing gratitude can help shift your focus from the negative to the positive. Positive inner attitude is supported by many psychologists and can help reduce stress. Take some time each day to reflect on what you are grateful for. This can help you develop a more positive outlook and will lead to coming back to those positive thoughts and associations once stress hits.

Build a support network

Having a support network is essential when it comes to managing stress and pressure as a new manager. A support network can be made up of your colleagues, friends, family, or a mentor. Having someone to talk to when you're feeling overwhelmed can help you manage stress and pressure effectively.

Having a mentor or coach can be invaluable for new managers. A mentor or coach can provide guidance and support, help you navigate difficult situations, and provide feedback on your performance when you most need it.

Attend training and development programs

Attending training and development programs can help you develop the skills and knowledge needed to succeed as a new manager. These new manager training programs can also provide an opportunity to network and build relationships with other managers.

Mapp first the areas that you recognise the most gaps to fill in order to be confident in your new position and afterwards choose a training program to attend or even ask for a development plan from your superiors.

Navigate through your new managerial position with confidence

Being a new manager can be a stressful and pressure-filled experience. However, with the right mindset and approach, you can manage stress and pressure effectively. Identify the sources of stress and pressure, develop coping mechanisms, and build a support network.

Normalize asking for help, taking a break, prioritizing self-care, and being as proactive as possible. By taking these steps, you'll be well on your way to becoming a successful new manager radiating confidence!

And remember you are not alone in this journey! Join the ranks of successful first-time managers by signing up for our mailing list! Our community provides the resources and support you need to thrive in your new role.