Is there anything worse than the pounding heart, sweaty palms, and feeling of impending doom that comes with a high-pressure situation?
Whether it’s a job interview, a big presentation, or a personal crisis, staying calm under pressure is easier said than done. But it’s not impossible! Here are some tried-and-tested techniques that can help you keep your cool when the going gets tough. It may take a while for these to become effective, but with practise, you’ll be surprised how good you get at taking things in your stride.
1. Take a few deep breaths.
Source: Unsplash It sounds cliché, but it really works! When we’re stressed, our breathing becomes shallow and rapid. Taking a few slow, deep breaths from your diaphragm can help to slow your heart rate, lower your blood pressure, and send a message to your brain that everything is okay. Try inhaling for a count of four, holding for a count of four, and exhaling for a count of four. Repeat a few times until you feel calmer.
2. Focus on the present moment.
When you’re under pressure, it’s easy to get caught up in worrying about the future or dwelling on the past. But neither of those things can be changed in this moment. Instead, try to focus on the task at hand and what you can do right now. This will help you stay grounded and prevent you from feeling overwhelmed.
3. Break down the task into smaller steps.
If you’re feeling overwhelmed by a big project or task, try breaking it down into smaller, more manageable steps. This will make it seem less daunting and give you a sense of accomplishment as you complete each step. You can even create a checklist to help you stay organised and focused.
4. Talk to someone you trust.
Source: Unsplash Sometimes, just talking about what’s stressing you out can help you feel better. Whether it’s a friend, family member, therapist, or anyone else you trust, sharing your worries with someone else can help you gain perspective and come up with solutions. It can also simply be comforting to know that someone else is there for you.
5. Get some exercise.
Source: Unsplash Physical activity is a great stress reliever. It releases endorphins, which have mood-boosting effects, and it can also help you to clear your head and focus. Even a short walk or jog can make a big difference. If you can, try to incorporate some exercise into your daily routine to help you manage stress on a regular basis.
6. Listen to calming music.
Music has a powerful effect on our emotions. Listening to calming music can help to slow your heart rate, reduce anxiety, and promote relaxation. Choose music that you find soothing and uplifting, and create a playlist that you can listen to whenever you need to de-stress.
7. Practice mindfulness or meditation.
Source: Unsplash Mindfulness and meditation are practices that involve paying attention to the present moment without judgment. They can help you to become more aware of your thoughts and feelings, and to develop a greater sense of calm and inner peace. There are many different types of mindfulness and meditation, so find one that resonates with you and practice it regularly.
8. Get enough sleep.
When you’re well-rested, you’re better able to cope with stress. Aim for seven to eight hours of sleep each night, and try to establish a regular sleep schedule. Avoid caffeine and alcohol before bed, and create a relaxing bedtime routine to help you wind down.
9. Visualise success.
Before tackling a challenging situation, take a few moments to close your eyes and visualize yourself succeeding. See yourself calmly and confidently handling the task at hand, overcoming any obstacles that come your way, and achieving your desired outcome. This mental rehearsal can help to boost your confidence and reduce anxiety.
10. Practice positive self-talk.
The way you talk to yourself can have a big impact on how you feel and perform. When you’re under pressure, it’s easy to fall into negative self-talk patterns, like telling yourself that you’re not good enough or that you’re going to fail. Instead, try to focus on positive affirmations, like “I can do this” or “I am well-prepared.” This can help to build your confidence and resilience.
11. Find a quiet space.
If you’re feeling overwhelmed, try to find a quiet space where you can take a few minutes to yourself. This could be a bathroom stall, a conference room, or even just a quiet corner of the office. Use this time to take some deep breaths, refocus your thoughts, and gather yourself before returning to the situation.
12. Take a break.
Sometimes, the best thing you can do when you’re feeling stressed is to simply take a break. Step away from the task at hand for a few minutes and do something that you enjoy, like listening to music, reading a book, or taking a walk. This can help you to clear your head and come back to the situation with a fresh perspective.
13. Focus on your strengths.
When you’re feeling stressed, it’s easy to focus on your weaknesses and shortcomings. Instead, try to focus on your strengths and past successes. Remind yourself of times when you’ve faced similar challenges and overcome them. This can help to boost your confidence and remind you that you have the ability to handle whatever comes your way.
14. Accept that you can’t control everything.
Some things are simply out of your control, and that’s okay. Trying to control everything can only lead to frustration and stress. Instead, focus on what you can control, like your own actions and reactions. This will help you to feel more empowered and less overwhelmed.
15. Learn from your mistakes.
Everyone makes mistakes, and that’s okay. The important thing is to learn from them. If something doesn’t go as planned, take some time to reflect on what happened and what you can do differently next time. This will help you to grow and improve, and to handle similar situations more effectively in the future.
16. Don’t be afraid to ask for help.
If you’re feeling overwhelmed or struggling to cope, don’t be afraid to ask for help. There are many people who are willing and able to support you, whether it’s a friend, family member, therapist, or other professional. There’s no shame in asking for help, and it can make a big difference in your ability to manage stress and stay calm under pressure.
