8 Tips for Getting Through a Tough Day at Work

When you work in the construction industry, there’s no shortage of things that could go wrong. From physical injuries to slow-going work, there are literally hundreds of incidents or scenarios that can turn a good day into a tough, frustrating one.

However, no matter how bad your day may seem to be, remember that it won’t be that way forever. Here are some tips to help you get through:

Take a Break

One of the best things you can do to stop feeling stressed about a situation you can’t control is to take a break. If you can, step away from the work site for a while. Then, do something that’s completely unrelated to your job. These include things like going on a walk, practising some mindful breathing, or even having a quick snack.

By stepping away from the source of your frustrations, you can come back refreshed and ready to take on the challenge with a new perspective. Your better mood can also spread to others around you, resulting in more efficient work.

Be Realistic

As the saying goes, Rome wasn’t built in a day. In short, if you want your building to be great and stand the test of time, it will take you a while to complete it. Set realistic goals and ensure that you and your crew has proper training. This way, you can work more efficiently and ensure the quality of the output.

If you find that your goals are a little hard to reach, consider reevaluating them. You can also try segmenting your goals into several smaller ones. Doing this can make even the biggest tasks more manageable.

Turn to Your Training—and Your Colleagues

If you find that you’re having difficulties in handling a situation at the site, go back to the aforementioned workplace training. You’re there at the site because you’re qualified, so you have the capacity and competency to deal with any situation. Indeed, just this mindset alone can make a drastic change in your mood.

If you find that a task is a little too complicated to handle alone, don’t hesitate to turn to your colleagues. Like you, they received training that is essential, practical, and relevant to your construction job.

Remain Calm

When things get a little tough at work, it can be tempting to blow off and let your frustrations out. On the one hand, it can be good because you aren’t bottling up your feelings. On the other, responding emotionally can be harmful.

As much as possible, remain calm. Take a deep breath and evaluate the situation. Being aware of the root of your frustrations can help you solve problems in a more systematic manner.

Talk About It

If you’ve taken the time to breathe yet you still feel frustrated, consider talking to your fellow workers. Let them know how you feel—this can even be an opportunity to foster stronger bonds that can result in more efficient operations at the site.

You can also opt to vent your feelings by writing them down. In fact, having a kind of record of the situation and how you felt about it can help you figure out a pattern and help you adapt in the future.

Turn to Humour

The age-old adage goes like this: laughter is the best medicine. It won’t solve everything, of course, but sometimes a bit of levity is all you need to turn a bad day into a better one.

You should also remember that a job in construction is social by nature. If you can joke around a little with your colleagues, it can definitely lift your spirits. As long as you stay respectful and avoid dangerous pranks, having a good laugh is a good way to relieve tension and stress.


Ever heard the term “hangry” before? Construction is a physically demanding job and you need all the energy you can get so you can keep up with all the things you need to do. If you’re feeling irritable and unable to concentrate, may you just need a little bit of food. Have a bit of a snack and drink some water, then see if your mood improves.

Do note that it’s not a good thing to do construction work when you’re hungry. An empty stomach can make you dizzy and weak, which aren’t things you want to be when you’re handling dangerous construction equipment.

Focus on the Goal

Last but certainly not least, if you’re feeling less-than-great, it can be good to remind yourself of the construction project’s goal. Maybe you’re building a school, or a hospital, or even someone’s dream home—something that can help nurture a family or develop a community.

If you want, you can put up pictures of the final result of the construction job. It can serve as motivation, seeing not just how the structure will look but also envisioning its role for individuals and society at large.


A tough day at work in the construction industry can be drastically different from an office-based job, but it can also be the same when you consider the emotional and mental toll. Hopefully, with these straightforward tips, you’ll be able to deal with stressful situations with composure.


CC Training Academy can help your workers cope with stress better through our holistic health and safety courses.