Have you ever been in a situation where you feel like you have to act quickly and under pressure? It’s natural to feel stressed and anxious in those moments, but remaining calm is key. However, it’s easier said than done when stress levels are high. To combat this, it’s important to have some strategies to help you cope with the pressure.
Staying calm under pressure is easier said than done. As a working mom of three and also running a non-profit organization, I understand well what it feels like to be under pressure some days. But, I’ve got a few tricks up my sleeve that I have found helpful, and that you might find helpful too.
Firstly, take a few deep breaths. Inhale the good vibes and exhale the bad ones. Secondly, try to think logically about the situation. Freaking out won’t solve anything, but a calm and collected approach just might. Lastly, don’t forget to laugh. Sometimes the best way to relieve pressure is to crack a joke or two, read an enjoyable book, or sit down to watch some comedy. So, take a deep breath, think logically, and don’t forget to laugh. You got this!
Let’s dive into some other helpful tactics, shall we?
It’s one thing to feel occasionally frazzled, but to feel panicked constantly is a serious problem.
1. Stay on Track With the Facts
Ah, yes, facts are like little anchors that keep us grounded in reality. When you’re under pressure, it’s easy to get caught up in your emotions and start panicking. But, if you can stay on track with the facts, you’ll be much better equipped to handle whatever comes your way. So, take a deep breath, gather the facts, and let them guide you. And, if you start to feel yourself getting overwhelmed, just remind yourself of the facts. I mean, who needs drama when you have the truth on your side, right?
Instead of allowing your mind to run away on you, deescalate the situation by focusing on the facts. Calm yourself by identifying facts and looking for the evidence in any situation. Grab your journal and a pen, and do a brain dump onto the paper. By making a list of facts and evidence you can calm your nerves and get your brain back into shape.
2. Hit the Brakes
Think of the stress that comes from pressure as a broken car alarm. It doesn’t matter how many times you hit the button to silence it, it keeps alarming. The alarm system is broken because it’s drowning in stress hormones and can no longer accurately judge or understand the signals it is being sent. The only way to remain calm under pressure is to hit the brakes, downshift, and decelerate.
The question is, how? This will be different for anyone, but deep breathing, meditation, and calming music are all effective ways to do so. Music, in particular, can help you get a grip on organizing your rational thoughts in a bid to overcome the catastrophizing your brain is trying to do.
3. Practice Impulse Control
As we have evolved, our brain hasn’t moved with the times. Once upon a time, the fight or flight syndrome was triggered by serious danger (think: a wild animal trying to eat you). Unfortunately, that hardwiring remains, and when it kicks off it’s like a volcanic eruption. It’s normal to feel fear and it’s normal to start panicking.
However, you can use impulse control to help manage this. This is a tool you use daily – think about all the times you bite your tongue instead of telling someone what you really think. You’re more than capable. You just need to use self-regulation to calm yourself and stay in the moment. Check out this great course on using sound healing to transmute difficult emotions.
4. Avoid Becoming Reactionary
The greatest challenge we face as humans is coping with responsive emotions when someone or something is pushing our buttons. When someone attempts to get a reaction from us, we generally respond exactly as they intended. It might feel good to let it fly at that moment, but it’s not the best way to respond to pressure.
Reacting impulsively under pressure may feel good in the moment, but it usually leads to regrets later. So, how do you avoid becoming reactionary? Well, first of all, don’t make any hasty decisions. Take a moment to assess the situation and weigh your options. Secondly, try to keep an open mind. It can be easy to get tunnel vision when you’re under pressure, but if you can stay open to new ideas, you might just find a better solution. And lastly, don’t forget to breathe! Seriously, taking a few deep breaths can do wonders for your mindset. So, keep calm, stay open, and breathe.
5. Practice Patience
The more you practice patience the better you will be at exercising it when under pressure. When you have the strength to step back from a stressful situation and pause your reaction you show patience in the face of pressure. Do some deep breathing to calm the tension in your body and mind.
Patience is a virtue, or so they say. But, let’s be real, it’s not always easy to stay patient when you’re under pressure. So, how can you practice patience? Well, one trick is to distract yourself. Find something else to focus on for a bit, whether it’s a fun hobby or just some mindless scrolling through social media. Another tip is to remind yourself that patience pays off in the end. Sure, it might be tough in the moment, but if you can stay patient and stay the course, you’ll come out on top. And, if all else fails, just imagine yourself as a zen master, calmly sipping tea while chaos swirls around you. Namaste, my friend.
6. Pay Attention – to Your Attention
When faced with pressure, your attention is often swept away. Your ancient brain kicks into high gear building a fictitious future to derail your progress. By building your attention you can keep this ancient brain at bay because you will be more adept at identifying the many false alarms trying to hijack the narrative.
How can you build attention? Choose an activity that focuses on the moment and requires your attention – think learning a new language, playing an instrument, chess, or my personal favorite – dancing.
When you’re under pressure, it can be easy to get distracted by all the chaos around you. But, if you can focus your attention, you’ll be much better equipped to handle the situation. One trick is to visualize yourself working with laser-like focus that cuts through any distractions. Another tip is to break down the task at hand into smaller, more manageable steps. This can help you stay focused on the present moment, instead of getting lost in worries about the future. And, if all else fails, just take a deep breath and remind yourself that you’re a rockstar, baby!
In conclusion, staying calm under pressure is a skill that takes practice and patience. But, with a few deep breaths, a logical approach, a healthy dose of humor, and movement of your body, you can handle anything that comes your way. Remember, facts are your friend, impulsivity is not, and patience is indeed a virtue. So, stay calm, stay collected, and don’t forget to laugh. And, if all else fails, visualize yourself swirling in deep serenity, effortlessly flowing through the chaos of life. You got this!
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