Learn our strategies for staying calm under pressure to improve productivity and reduce stress in the workplace.
Stress is a big deal in the modern workplace. According to research, up to 62 percent of adults in the United States have high levels of stress, with burnout and fatigue being common side effects.
Unfortunately, that stress can have a wide array of other side effects, and it can lead to an unproductive and unhappy workforce. Businesses, both large and small, can generate work-related stress, so its imperative for employees and managers to know how to deal with stressful situations.
One of the best options is for individuals to learn how to stay calm at work, even when workloads and deadlines are looming overhead. By recognizing what triggers stress and managing it effectively, employees can be happier and more productive.
Continue reading to learn everything you need to know about how to stay calm under pressure at work.
Pressure. We all feel it. Whether it’s a demanding boss, an important presentation, or a personal crisis, that pressure can quickly boil over from motivation into full-blown stress and anxiety.
While a little pressure can be productive by pushing us into action too much can become overwhelming making us feel panicked and scattered. The ability to keep calm under pressure separates those who thrive from those who crack.
By learning strategies to maintain emotional control when the heat is on you can respond to stressful situations in a focused rational way. Here are 10 powerful tips to calm your mind and stay composed when facing big challenges
1. Take a Deep Breath
When pressure hits, one of the most effective things you can do is simply take a long, deep breath. Slow, mindful breathing instantly triggers your relaxation response, lowering your heart rate and calming frayed nerves.
Take a deliberate pause to inhale deeply through your nose, allowing your lungs to fully expand Count to five as you breathe in. Pause for a couple seconds, then exhale slowly through your mouth. Repeat this sequence several times until you feel your tension start to dissipate
2. Go for a Quick Walk
If you have even a brief break during a stressful situation, get up and walk around. This serves two purposes:
First, removing yourself physically from a stressful environment, even for a minute, gives you perspective and allows emotions to reset.
Second, the act of walking naturally improves mood. The rhythmic motion releases muscle tension, while increasing blood flow and oxygen to clear your mind.
Aim to walk for 5-10 minutes if possible. If not, even a 30 second lap around your office can offer relief.
3. Drink Some Water
Dehydration causes cortisol levels to elevate, compounding feelings of anxiety. Sipping water when you’re under the gun keeps your mind sharper by preventing dehydration.
Drinking slowly also doubles as a miniature mindfulness exercise, grounding you in the present as you focus on the water. Keep a water bottle handy to drink regularly when pressure strikes.
4. Listen to Calming Music
Certain melodic, rhythmic music has been scientifically shown to reduce stress and induce relaxation.
When you need an instant sense of calm, put on headphones and play soothing tunes. Instrumentals like classical, ambient electronica or acoustic guitar music work well. Songs with a slower tempo around 60-80 beats per minute tend to have the most relaxing effect.
5. Challenge Your Negative Thoughts
At the root of feeling pressure is often a stream of negative, anxious thoughts like, “I can’t handle this!” or “I’m going to fail!”
When you notice those worried thoughts intruding, take a step back to challenge them logically. Ask yourself, “Is this thought actually valid and helpful? What evidence do I have that I can handle this successfully?”
Addressing extreme thoughts rationally and realistically counteracts negativity and reminds you of your true capabilities.
6. Visualize Your Happy Place
A powerful technique used by everyone from elite athletes to Navy SEALs is visualization – picturing a peaceful, relaxing scene in your mind.
Close your eyes and imagine being in your favorite calm environment, like lounging on a tropical beach or sitting beside a babbling brook in nature. Engage all your senses – the feeling of warm sun on your skin, gentle breeze rustling the trees, birds softly chirping. Keep your mind focused on this happy place for 1-2 minutes to interrupt anxiety.
7. Clench and Relax Muscles
When you feel overwhelmed, anxiety builds tension in your muscles. Purposefully tensing then relaxing muscle groups forces your body to release that tension.
Try tightly clenching your fists, biceps, abs and thigh muscles one by one for 5-10 seconds each. Then let those muscles go limp and relaxed for 30 seconds before moving on to the next set. This sends signals to your brain to promote overall calm.
8. Laugh Out Loud
Laughter truly is powerful medicine, instantly decreasing stress hormones while increasing mood-enhancing endorphins. When pressure mounts, see the humor in the situation and give yourself permission to laugh out loud.
Watch a funny video, listen to a comedy routine, or call a friend who always cracks you up. Laughter is a simple way to hit the mental reset button.
9. Practice Positive Self-Talk
The way you internally talk to yourself drives your emotional state. Counteract inner voices of doubt and fear with positive self-talk.
Affirm to yourself, either silently or aloud, sentiments like “I’ve got this!” and “I can handle anything that comes my way.” Speak encouragingly to yourself as you would to a close friend in the same situation.
10. Keep Perspective
When a stressful event feels overwhelming, try keeping perspective by asking “How important is this, really?” Recognize that most situations are temporary, and this too shall pass.
Also know that you have likely overcome similar challenges before. Recall past successes and remember that you have the abilities to handle difficulty, no matter what form it takes.
Staying calm under pressure is a skill that anyone can learn. Start practicing new techniques well before stress hits – when you’re feeling relaxed – so they come naturally when anxiety strikes.
With an arsenal of calming strategies, you can maintain steady confidence and think clearly to navigate any high-pressure scenario. The next time the heat turns up, remember to breathe, relax your muscles, drink some water, and tap into your mental resilience.
Strategies for staying calm under pressure at work
As we mentioned, training your mind to stay calm can be challenging, but the reward is worth the effort. Here are some tried-and-true tips for reducing stress in the workplace.
When the workload is too overwhelming, its easy to get distracted by other tasks or future deadlines. Deep breathing helps you stay focused on the present moment and the task at hand.
In some cases, you may want to use external tools to help you with your breathing exercises. For example, a timer can help you know how long to breathe in and out.
Taking breaks is a cornerstone of avoiding burnout and stress in the workplace. While you shouldnt be on break more than youre at work, theres nothing wrong with small breaks in between tasks.
The brain can only handle so much stimulation at once, so its imperative to take mental breaks, such as:
Counting to 100 Listening to soothing sounds or music in a quiet space Playing a quick game for a couple of minutes Doing nothing for a set period (i.e., two minutes) Taking deep breaths and getting some fresh air By scheduling these breaks into your day, you can refocus your energy and stay calm, even when the workload is getting intense.
No matter what, some tasks will always take precedence over others. By prioritizing your to-do list, you can make sure youre focusing your time and energy on what matters most right now.
Also, when it comes to managing stress and taking breaks, consider your personal priorities. For example, do you want to feel more rested or relaxed, or do you want to be better at jumping from one task to the next? Knowing these priorities can help you train your brain accordingly.
What causes pressure in the workplace?
Pressure is a natural side effect of the workplace, especially in a fast-paced field. While strategic leadership can help mitigate much of this pressure, a lot of it is inevitable.
Some common reasons why pressure can build up for individuals, departments, and entire companies include:
- Heavy workload: Many workers report having too many tasks on their plate at one time, so its hard to keep up with their to-do list. Also, as companies consolidate workforces and reduce employee sizes, workloads become even heavier and create more pressure.
- Deadlines: Nothing can ramp up the pressure like a tight deadline. Unfortunately, one problem can turn into multiple when you fall behind. For example, if you miss one deadline for one task, youll struggle to catch up with the next one, and so on.
- Clients: Ideally, clients will be easygoing and love everything you do for them. Unfortunately, in the real world, clients can be demanding and high-maintenance. In some cases, clients can add pressure by requesting last-minute changes or adjustments that take more work than they realize.
- Inefficiencies and redundancies: When workers have to go through hoops to complete a task, it can be frustrating and stressful. When combined with everything else, inefficient workplace operations can increase pressure by creating bottlenecks and time-consuming processes. When the pressure gets too great, the entire system could collapse.
You can stay calm under pressure by taking deep breaths and staying positive
How to stay calm under pressure – Noa Kageyama and Pen-Pen Chen
Why is it important to stay calm under pressure?
It is important to keep you calm in under pressure because it gives you strength to handle the situation effectively.
How to reduce stress while working under pressure?
While working under pressure, you need ways to lower your stress levels. When crafting your response, think of what strategies you use to stay calm in high-pressure situations. For instance, you could share relaxation techniques like meditation or deep breathing. Likewise, you could discuss how your time management skills help you avoid stress. 2.
What to do when under pressure?
When under pressure, the most important thing to keep in mind is to keep your cool. Here are some quick tips, with references from my books (click on titles): “How to Let Go of Negative Thoughts & Emotions” and “Are You Highly Sensitive? How to Gain Immunity, Peace, and Self-Mastery!”. 1.
