How to Stay Calm Under Pressure - Successful People Follow

(Last Updated On: April 7, 2021)

How to stay calm under pressure is a great concern for many of us. The ability to remain calm under pressure is a huge predictor of success. In this article originally posted on LinkedIn Pulse, I provide 10 strategies that I can start using today.

How to stay calm under pressure – what successful people follow?

There is a direct link to your performance, with the ability to manage your emotions and calm down under stress.

At TalentMart, research was conducted with more than a million people and found that 90 percent of the top performers are capable of handling their emotions during emotional stress in order to be calm and in control.

There are some surprising studies that uncover the stress of killing can harm one’s physical and mental health (such as this Yale study, which found that chronic mental stress causes a deterioration in the brain area to control).

The complicated thing about stress (and the anxiety that comes with it) is that it is absolutely a necessary emotion.

Our brains have grown so fast that it is difficult to take action until we experience some level of this sensitive state.

In fact, performance is subject to higher activation that comes with moderate levels of stress. Unless this pressure is prolonged, it is harmless.

The highest yield performance

Research from the University of California, Berkeley revealed a reversal of the experience of moderate-level stress.

But it also emphasizes how important it is to control stress. The study, led by post-doctoral associate Elizabeth Corby, found that the onset of mental stress is responsible for improved memory in the growing new cells of the brain.

However, this effect can only be seen when stress is occasionally mitted, with the ability to develop new cells in the brain as long as the stress continues for a few moments.

“I think sometimes the stressful events keep the brain more aware and you perform better when you’re alert,” says Kirby.

For animals, the unanticipated stress in the form of physical threats to their immediate environment is something they experience most. Long ago, this was the case with humans.

As the human brain evolves with complexity, we develop the capacity for anxiety and persistence in events, creating frequent experiences of chronic stress.

In addition to increasing your risk of heart disease, depression, and obesity, stress reduces your cognitive performance.

Fortunately, although the lion does not chase you, most of your stress is subjective and in your control. Top performers have strategies to deal with the emotional stress that they use in stressful situations.

This reduces their stress levels, regardless of what is happening in their environment, ensuring that the stress they feel is sometimes sustained and not prolonged.

10 ways on how to stay calm under pressure

We have successfully overcome many useful techniques that how to stay calm under pressure, where the following are the top 10.

Some of these strategies may seem obvious, but the real challenge is recognizing when to use them and not actually having to do so despite your stress.

1. They appreciate what they have.

Taking the time to consider what you are grateful for is not the only “right” thing to do. It also improves your mood, as it reduces stress hormone cortisol by 23 percent.

Research conducted at the University of California, Davis, found that those who worked daily to develop an attitude of gratitude experienced improved mood, strength, and physical well-being. Probably lower levels of cortisol played a major role in this, is an answer on how to stay calm under pressure.

2. Do they avoid asking “if so”?

“What if?” The statements ignite stress and anxiety. Things can go a million different ways and the more you worry about the possibilities, the more time you spend focusing on taking actions that will calm you and keep your stress under control. Quiet people know that ask “What if? Just take them to places they don’t want – or need, is an answer on how to stay calm under pressure.

3. They stay positive.

Positive thoughts help keep stress in the middle of your mind by focusing on something completely stress-free.

You need to give some help to your traveling brain by choosing something positive to think about consciously.

Any positive thoughts can make your mind rethink. When things are going well, and your mood is good, it is relatively easy.

When things are going badly and your mind is drenched in negative thoughts, it can be a challenge. In these moments, think about your day and identify if a positive thing happened, no matter how small.

If you can’t think of anything from the present day, reflect on the previous day or even the previous week, is an answer on how to stay calm under pressure.

Or maybe you’re just waiting for an interesting event to keep you focused. The key here is that you must have something positive that you are ready to capture your attention when your thoughts become negative.

4. They disconnect

Given the importance of occasional stress, it is easy to see how taking regular time off the grid helps keep your stress under control.

When you make yourself available 24/7 for your work, you expose yourself to a constant barrage of stress.

Force yourself offline and even! Force your Turning off your phone gives your body a break from a source of stress. Studies have shown that something as simple as email breaks can reduce stress levels, is an answer on how to stay calm under pressure.

Technology enables continuous communication and the expectation that you should be available 24/7.

It’s extremely difficult to enjoy a stress-free moment outside of work when an email that will change your train of thought and leaves you with worry about your job (read: stressed) at any given moment.

If it is a big challenge to disassociate yourself from work-related contact during the weekday evenings, how is the weekend?

Choose the blocks where you cut the cord and go offline. You will be amazed at how refreshing these breaks are and how they reduce stress by having a mental recharge on your weekly schedule.

If you are concerned about the negative consequences of taking this step, try to do so first when you are unlikely to be contacted, perhaps on Sunday morning.

As you become more comfortable with it and slowly start to take the time your colleagues spend offline, slowly expand the amount you spend away from technology.

5. They restrict their caffeine intake.

Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight-and-flight” response, a survival mechanism that forces you to fight or fight for the hills when a threat arises.

The rationale for a quick response to a fight or flight process is that it’s great when the bear chases you but not so great when you respond to a cart email, is an answer on how to stay calm under pressure.

When caffeine throws your brain and body into this hyperextended stress, your emotions overtake your behavior. The stress that caffeine produces is far from the heart, as its long half-life ensures that it takes its sweet time to break out of your body.

6. They sleep

I have killed one of these over the years and I cannot say enough about the importance of sleep to boost your emotional intelligence and manage your stress levels, is an answer on how to stay calm under pressure.

When you sleep, your brain literally recharges, jolting back to the memories of the day and storing them or spreading them (which causes dreams), so that you wake up and are clean-headed.

If you do not get enough sleep – or the right kind of sleep – your self-control, attention, and memory are all reduced. Sleep deprivation itself increases stress hormone levels, even without the presence of a stressor.

Stressful projects often make you feel like you don’t have time to sleep, but taking the time to get a good night’s sleep is often one of the things that keep you in control.

7. They squash negative self-talk.

A major step in managing mental stress involves shutting down negative self-talk on its tracks. The more you argue in negative thoughts, the more you give them energy. Most of our negative thoughts are just that – thoughts, not truths.

When you tell your inner voice that you believe in negative and negative things to believe, then literally stop what you’re doing and write down what you think, is an answer on how to stay calm under pressure.

Once you take a moment to reduce the negative momentum of your thoughts, you will be more rational and clear-headed in assessing their authenticity.

You can bet that you never use the words “never,” “worst”, “never”, etc. Your statement is not true if your papers appear in the papers even if they look like information, take them to a friend or you. A trusted colleague and see if he or she agrees with you.

Then the truth must come out. When this always seems to happen or never happens, it is simply the natural threat of your brain that experiences the perceived frequency or severity of the event.

Identifying and labeling your thoughts as thoughts that separate you from the truth will help you avoid the cycle of negativity and move on to a positive new outlook.

8. They refresh their point of view.

Stress and anxiety are encouraged by our own faulty ideas about events. It’s easy to think of unrealistic deadlines, unforgiving authorities, and unmanageable traffic reasons that we’ve been under so much pressure all the time.

You cannot control your circumstances, but you can control how they respond. So before you spend too much time on anything, take a minute to put the situation in perspective.

If you’re not sure when you need to do this, try searching for sources that may not be proportional to your anxiety stress.

If you are contemplating broad, precise statements like “everything is going wrong” or “nothing will work,” then your situation needs to be refreshed.

A great way to correct this disproportionate thought type is to list specific things that are actually going wrong or not working. Perhaps you will come up with something, not everything – and the range of these stressors will look much more limited than it initially appears.

9. They breathe.

Sometimes the simplest way to create stress is to indulge in something you need to do every day: to breathe.

The practice of being in the moment with your breath will train your brain to fully focus on the task at hand and remove the stress monkey from your back. When you are feeling stressed, take a few minutes to focus your breathing.

Close the door, put away all other distractions, and just breathe in a chair. The goal is to focus solely on your breathing the whole time, which will prevent your mind from wandering. Think about how it feels to breathe and go out. It sounds simple, but it’s hard to do for more than a minute or two.

It’s okay if you’re distracted by another thought; This must happen in the beginning and you need to bring your focus back to your breathing, is an answer on how to stay calm under pressure.

If concentrating on your breathing proves to be a real fight, try counting each breath in and out until you are 20 years old, and then start again at count You can always start again.

This task may seem simple or somewhat silly, but you will be surprised by how calm you are afterward and how easy it is to let go of distracting thoughts that otherwise seem to have settled permanently inside your brain.

10. They use their support system.

It’s tempting, yet completely ineffective, to try to handle everything by yourself. To be calm and productive, you need to identify your weaknesses and seek help when you need it.

This means that when a situation is challenging enough for you to overcome, tap on your support system. Everyone in the workplace and/or outside work is in their team, has made the basics for them, and is ready to help them get the best out of a difficult situation.

Identify these people in your life and seek their insights and support when you need it. Something as simple as talking about your concerns will provide an outlet for your anxiety and stress and will give you a fresh perspective on the situation.

Most of the time, other people see a solution that you cannot do because they are not as sensitive as the situation. Asking for help will ease your stress and strengthen your relationship with those you depend on.