Ask For A Raise Without Raising Your Stress Levels

Tuesday, January 27, 2026
A stressed man at work

Work meetings can be stressful, but few meetings can be as fraught as the, “can I get a raise,” conversation. It doesn’t have to be stressful! Everyone should advocate for their worth. When the time is right and you feel ready to have that conversation, you should. Use some of these principles to start things off on the right foot when you want to ask for a raise.

Build Your Case

Asking for a raise is a question that invites another question in return: why do you deserve it? It may not be expressed that bluntly to you but you need to have an answer ready before you ask for one. Why you? Why now? Are you asking for a raise because you’ve worked there for a while and feel that your current salary doesn’t reflect the effort you’ve been putting into your job or the increased responsibilities you’ve taken on? Have you achieved quantifiable successes at work that you can point to as compelling evidence that you deserve a raise?

Data is your friend when it comes to getting a raise. Look over your work history: what numbers can you pull out that work in your favor:? volume of sales, number of clients, projects completed, initiatives you spearheaded and/or conceived of? What have you done at your workplace that has had a measurable, positive impact? You’ll want to bring concrete examples of things you’ve done that show how much of an asset you are to your employer.

"In addition to date, be sure to enter the discussion with the right attitude," said Gina Pinch, Rio Salado College faculty chair for Business, Management, and Public Administration. "Frame it as a discussion on your growth (including compensation) with the company, instead of only focusing on a raise. That way, you may be able to discuss growing into a position with additional compensation even if your current position does not warrant a raise at this time."

Do Your Research

It helps to know what the range of possibilities is for a salary increase before you have that meeting with your supervisor. This is where networking and keeping a pulse on trends in your industry can come handy. Ask around and do some legwork about wages that people in your specific role are making. What’s the average? Are you already being paid that, or are you below it? What about the salaries within the organization you work for— is your compensation keeping pace with your co-workers? Consider the financial health and stability of the company itself. Has it been a flush year? Is the company growing, hiring new people, got plenty of money to burn? Or is it entering a period of austerity and belt-tightening? If the company is experiencing a boom, it’s time to strike that iron while it’s nice and hot. If the company is doing lay-offs and cutbacks, the odds of getting a raise approved are not in your favor.

Another area to research is your workplace’s budget cycle. When do they get finalized? Is there an annual raise cycle where salaries are adjusted? If you know budget discussions are coming up, getting your raise request in before they start can make a difference because it gives your manager time to factor your increased salary into their budget proposal. You’re more likely to get a yes if they have lead time to figure out the particulars than to ask for an increase after a budget’s been finalized and there’s less wiggle room.

Keep in mind that it’s wise to be discreet if you’re going to ask your coworkers about their salaries. Some people get uncomfortable with these conversations, while others are under the misconception that they are not allowed to talk about it (work policies that prohibit and/or punish employees for discussing wages are unlawful according to the National Labor Relations Act). Only talk to co-workers you trust, and don’t mention that you may have been talking to people in your network or at other companies to get information about salaries. It could sound to them like you’re looking for a new job, and that is not an impression you want to put out there before you’ve had a chance to talk to someone in a leadership position.

Move With Momentum

Are you on a hot streak at work? Just finished a big project? Pitched in and helped out during a crucial juncture? Trusted to take on more responsibilities? If you’re riding a wave of accomplishment and goodwill at work, take advantage of that positive momentum. This is the time to ask for a raise. You’ve stepped up and shown outstanding effort— who would fault you for advocating for yourself? While you may be very much appreciated right now, in a month or two that shine could wear off and someone else could be the MVP of your workplace. Time moves fast and a lot can happen; your accomplishments may be, if not forgotten, diminished in retrospect. If it’s been awhile since you’ve received a raise (or never received one), don’t wait until your performance review. Get a meeting with your supervisor, put your request in, and get that ball rolling now while you’ve got some good heat on you.

The reverse of this is also true: if you’re currently in a slump at work, or fumbled a project (whether or not through any fault of your own), it may not be a wise move to ask for a raise right now. If your job performance has hit a rough patch, asking for a promotion could end up shining more of a light on your current weaknesses than your past strengths. You may be better off continuing to collect data that supports your request and work on improving your job performance until you get out of the slump you’re in before taking that big swing.

Timing Is Key

You can do all the right research, put together the most compelling case in your favor supported by irrefutable data, and none of it could matter if you catch your manager while they’re having a bad day. Don’t forget that part of asking for a raise is dealing with the human element. You’re talking to another person, and you have to factor their emotions and stress level into your approach. Is there a day of the week where your manager is more relaxed and approachable? Is there a specific time of day where they tend to be less busy?

You should also take into account how busy or quiet things are around your workplace before you make a request. Is it a hectic time at work where everyone is stressed and overburdened and straining to hit their targets? That would not be an ideal time to ask for a raise. If your manager has too much on their plate, you coming by to add yet another thing on there won’t help either of you. If your supervisor has too many things going on, they won’t be an effective advocate on your behalf for getting that raise approved.

Speaking of timing: don’t surprise your manager with a raise request. Schedule a meeting to discuss it, and make it clear to them that’s what the meeting is for. That way you’ll have their full attention and neither of you will be showing up with other business on their mind.

 

Article by Austin Brietta

 

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