Here's how you can maintain composure and concentration in stressful, time-sensitive circumstances.

Andrew Huberman showed a great technique on Jimmy Fallon last week. The double inhale slow exhale technique helps executives stay calm and focused during stressful times. Take a deep inhale through your nose followed by another short nasal inhale and then slowly exhale through your mouth, it reduces stress levels in the body. This technique works because it activates the parasympathetic nervous system, which calms the body. When you’re stressed, your body is in "fight or flight" mode, making it hard to think clearly. By calming your body, you switch to a "rest and digest" state. This slows your heart rate and lowers stress hormones, helping you concentrate better and make clear decisions even when time is tight.

We breathe on average 20,000 times per day. We do it automatically, without any thought, since our bodies are hardwired to ensure we have 'the breath of life'. However, it's one of the body's processes that we also have control over. We can and should, consciously slow and deepen our breathing using our diaphragm (aka belly breathing). It takes practice before it will become automatic, since it's counterintuitive to how we 'normally' breathe. As you slowly breathe in, your belly rises and your lower chest expands. As you breathe out, your belly gently pushes back towards your spine. 2-3 minutes of practice, several times per day will help you maintain focus and stay calm.

Breathing is so simple yet so effective. I recommend starting with belly breathing—sending your breath down into your belly and hips. Once you deepen your breath a bit, make your inhales and exhales equal - you can count in your mind. When the breath is steady, add pauses in between—retaining the breath. In the beginning just for a moment. Ultimately, you want to have an equal pattern: inhale, pause, exhale, pause - all for the same count.

Prioritizing tasks helps you maintain composure and concentration. A practical tool for this is maximizing your Google Calendar. By setting tasks to a specific schedule, you can create a structured daily plan, ensuring that no important task is missed. Use Google Calendar to block out time for high-priority tasks, meetings, and breaks. Color-coding tasks by category can enhance visual organization, and setting reminders ensures timely completion. Yellow = Meetings Blue = Simple Tasks Purple = Projects Green = Health Pink = Family This approach helps streamline workflow, maintain focus, and achieve more in a day, ultimately reducing stress and improving overall performance.

You might find some help in the book by David Allen 'Getting Things Done', aka GTD. It has some great tips which you can apply to help you prioritize tasks.

By organizing and prioritizing your tasks, you can ensure that you are focusing on the most important and urgent responsibilities first. This allows you to allocate your time and energy efficiently, reducing the feeling of being overwhelmed. Additionally, by breaking down complex tasks into smaller, more manageable steps, you can approach them with a clear mind and a sense of control.

I take this one step further from thinking positive thoughts to 'feeling' positive. When you're upset, find a 'feel good feeling' like gratitude. No matter how bad things are, we can usually find a person, place or situation that we're grateful for. As with the instructions for breathing I added in #1, as you slowly inhale and exhale, imagine you're breathing this feeling in and out. This is also helpful if you're facing a challenging conversation. Slowly inhale and exhale how you feel when you're calm or at peace.

As a health coach, I've been there, and I know how powerful positive self-talk can be in these moments. Before stepping into the spotlight, I take a deep breath and whisper to myself, "You've prepared for this. You know your stuff inside out. You've got the power to captivate this audience and make a real impact." As I speak, I feel my shoulders relax and my mind clear. The words flow more easily, and I find myself engaging with the audience, feeding off their energy. When I stumble slightly, I quickly think, "No worries, you've got this. Keep going, and they'll remember your message, not the tiny slip-up." By being my own cheerleader, I'm able to maintain composure, even when the pressure is on.

When you have a clear plan of action and know exactly what needs to be done, you are less likely to feel overwhelmed. Start by making a list of all the tasks that need to be completed. Prioritize them based on their urgency and importance. This will help you focus on what needs to be done first and avoid wasting time on less critical tasks. If you are facing a complex project, break it down into smaller, more manageable tasks. This will make the overall project seem less daunting and help you tackle it more effectively. Take advantage of productivity tools and technology to help you stay organized. There are plenty of apps and software programs available that can help you manage your tasks, set reminders, and stay on track.

This can involve creating a detailed schedule or to-do list, prioritizing tasks based on urgency and importance, and breaking down complex tasks into smaller, more manageable steps. Additionally, keeping a clean and clutter-free workspace can contribute to a sense of calm and focus.

The Pomodoro Timer technique helps maintain composure and concentration during stressful periods by breaking work into manageable chunks. Typically, you work for 25 minutes, then take a 5-minute break. These short, frequent breaks prevent burnout and keep your mind fresh. When you work without breaks, your focus and productivity can decrease. The Pomodoro method allows your brain to rest and recover, reducing stress and enhancing concentration. It also helps in managing time effectively, making tasks feel less overwhelming. By regularly resetting your mental state, you stay calm and maintain high levels of productivity, even during stressful times.

Great and necessary advice. Multiple mini-breaks during the day is going to ensure your energy is higher when you're ready to go home. Breathing breaks, a body scan, sharing something humorous with a colleague (make sure you aren't disturbing their focus) are all ways we can give ourselves a boost. 2-3 minutes is all it takes.

Visualization has been a game-changer for me as a health coach. Before a major presentation, I was a bundle of nerves. But then, I closed my eyes and pictured myself delivering the talk flawlessly—the audience engaged, the words flowing effortlessly. I shared this story with my client, Sarah, who was stressed about a job interview. Inspired, she visualized herself acing the interview, exuding confidence and poise. By mentally rehearsing success, Sarah shifted her mindset from anxiety to self-assurance. She walked into that interview composed and landed her dream job. The power of visualization lies in training our minds to expect success, even under pressure. Try it yourself—you might be surprised at the results!

By mentally rehearsing scenarios where challenges are overcome and goals are achieved, individuals can better prepare themselves to handle stress and time constraints effectively. Visualization can be a game-changer.

Take a few minutes to write down whatever is on your mind. Without structure or overthinking, let everything pour onto the paper—your anxieties and stressful thoughts. This will clear your mind and enhance your decision-making. Don’t read it; tear it up and throw it away.