How to stay calm under pressure
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Staying calm under pressure isn't always easy. Here are 10 ways to help keep your calm in stressful, high-pressure situations using mindfulness and other tools.
Staying cool, calm, and collected when you’re under pressure isn’t always easy, but it’s a great skill to cultivate. Whether you’re handling personal issues, juggling deadlines at work, or just trying to navigate this wild ride we call life, learning tools to help you stay grounded when things get tense is important.
A calm mind helps you to think more clearly, to analyze situations more accurately, and to make better decisions.. Keeping your cool could be the difference between feeling like you’re successful, or like you’re struggling.
Why staying calm under pressure is important
How do you react when the pressure gauge rises? Do you panic, stress out, or let anxiety take the wheel? If you do, you're not alone. With that said, imagine how different things could be if you could easily keep cool, remain calm, and stay collected instead?
Staying calm under pressure is not just a handy skill, it's a life-enhancer. It means not losing it when the kids are having a meltdown, the bills are piling up, or when things don't go according to plan. It’s maintaining your composure during challenging meetings, tight deadlines, or when dealing with difficult customers or colleagues.
Remaining level-headed under pressure doesn't mean you do not take things seriously or care. Quite the opposite! It means you can think clearly, analyze situations objectively, and make the best possible decisions. It's about responding rather than reacting, being proactive instead of reactive. It's a sign of strength, resilience, and emotional intelligence. And it's a skill you can develop. So how do you do it?
Staying calm under pressure boosts resilience and adaptability, enhances focus and productivity, improves performance and decision-making, creates a positive, manageable environment, and also serves as an inspiration and stability anchor for others.
How mindfulness can help you stay calm under pressure
In high pressure situations our minds often race ahead or loop back, stirring up anxiety about what could go wrong or ruminating over past mishaps. Mindfulness, however, allows us to reel our attention back to the 'now.' It empowers us to break free from these stress-inducing thought patterns and make room for calm and clarity.
Even a few minutes of daily mindfulness practice can work wonders for staying calm under pressure. Eventually, with consistent practice, you’ll find yourself much better able to regulate yourself when times get tense.
So instead of getting swept up in the stress of a nerve-wracking meeting or challenging project, you find a steady anchor in the present moment. A mindful attitude means you’re aware of the pressure but remain calm, focused, and clear-headed instead of letting it control you.
Calm helps you learn and practice mindfulness right from home with our library of guided meditations. Whether you’re brand-new to mindfulness or a seasoned practitioner, you can find resources tailored to your needs and preferences.
💙 Need help getting started? Our 7 Days of Calm is a perfect way to kickstart your mindfulness journey. Each day, you're guided through a simple yet effective meditation technique to help you find calm amidst life's storms.
10 techniques to help you stay calm under pressure
1. Stay in your 24 hours
Getting lost in what-ifs and worst-case scenarios is easy when you're under pressure. Instead, try to focus on the present moment. What can you do right now? Where can you make a difference at this moment?
💙 Concentrating on the 'now' can help you regain control and reduce stress.
2. Treat deep breathing as your friend
If things are spiraling, take a deep breath, hold it for a few seconds, and then exhale slowly. Deep, controlled breathing slows your heart rate and encourages your body to relax, sending a clear signal to your brain: "Hey, we've got this."
3. Expect the best, not the worst
There’s no reason to expect the worst when you’re stressed. Instead, imagine the scenario playing out positively. Picture yourself handling it smoothly and confidently. Visualization is a powerful technique that boosts your confidence and prepares your mind for success.
4. Practice mindfulness
Just a few minutes of meditation each day can make a huge difference in your stress levels and ability to stay calm under pressure. And the great part? You don't need a special place or equipment. A quiet corner and a few minutes are enough to practice mindfulness and clear your mental clutter.
💙 Start your mindfulness journey here with Jeff Warren.
5. Avoid multitasking
Here's a truth bomb - multitasking is a stress magnet! It scatters your attention and energy, leaving you more prone to errors and overwhelm. So, focus on one task at a time. Your mind (and your to-do list) will thank you!
💙 Hear more about this in Settle Down by Single-Tasking with Jay Shetty.
6. Process your feelings
It's okay to feel pressured. It's okay to feel stressed. These feelings are part of being human. The key is not to let these feelings dictate your actions. Acknowledge them, process them, and then guide your focus back to the task at hand.
7. Write it down
Journaling your thoughts and feelings can provide a fresh perspective as if offloading your mental burden onto the paper. It's like conversing with yourself, which can help you understand your feelings and see the situation more clearly.
Journaling your feelings can be especially helpful if you have a tendency to unload on your friends, family, or partner. Writing down how you feel allows you to process your feelings and feel more empowered without adding to someone else’s stress load.
8. Move your body
Exercise isn’t just for your body; it's for your mind too. Regular physical activity can reduce stress levels, improve your mood, and enhance your ability to handle pressure. So, get moving, whether it's a brisk walk, a yoga session, or dancing in your living room!
💙 New to movement? Try something gentle like Daily Move with Mel Mah.
9. Maintain a balanced diet
What you eat impacts your mood and stress levels. Mindful eating practices, as well as a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help you manage stress better.
10. Get adequate sleep
Lack of sleep can heighten stress and make it harder to stay calm under pressure. Strive for quality sleep each night to rejuvenate your body and mind.
💙 Struggle to get to sleep? Let Matthew McConaughey tell you a bedtime story.
Remember, the secret is to make these techniques part of your daily routine so that when the pressure builds, your mind and body know exactly how to respond. Practice makes progress.
Staying calm under pressure FAQs
How do I train myself to stay calm under pressure?
The first step is to acknowledge the stress or pressure you're feeling. It's perfectly natural. Then, try using some of the techniques mentioned earlier in this post, such as focusing on the present, practicing deep breathing, visualizing success, and meditating. Remember, it's all about building habits. The more you practice, the more natural it will become to stay calm under pressure.
How do you calm high pressure?
High pressure can often feel overwhelming, but there are ways to manage it. Start by identifying the sources of the stress and consider if there are any factors you can control or change. Prioritize your tasks and break them down into smaller, manageable pieces. Take care of your physical health with a balanced diet and regular exercise, and don't forget about self-care and relaxation.
How do you calm yourself down when stressed?
There are several effective strategies for calming down when feeling stressed. Deep, slow breathing can be especially beneficial. So can physical activities like taking a walk or practicing yoga.
Other strategies include mindfulness and meditation. If you're looking for guided meditations and mindfulness exercises, Calm offers a wide range of resources to help you navigate stress and regain your peace of mind.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
