How To Stay Calm Under Pressure: Follow These 6 Tips of Successful People

Undeniably, we are experiencing more stress and anxiety than ever before as we constantly feel worried about our careers, relationships, health, and much more. According to?The American Institute of Stress , “80% of workers feel stress at work, 25% have felt like screaming because of work stress, 14% of respondents had felt like striking a coworker, but didn’t, and 9% are aware of a violent act at their workplace.”

Even if you are doing what you love, it is still possible that you might feel exhausted sometimes. And it is okay, you are not alone. There may be times when we have to face a challenging client or do our pending tasks which raises our stress levels and makes us feel overwhelmed. To stay productive, make sure you know how to keep calm in anxious situations at work. By following some effective strategies, you can also stay calm under pressure at work.?

But the very first step is to admit that you are feeling stressed instead of ignoring your stress levels. Then reflect on why you are feeling that way so that you can come up with a solution. Have you ever wondered how successful people remain calm in stressful situations? How do they manage their stress levels?

Do you want to remain calm no matter what, like strong-minded people? No need to look further! In this article, I’m excited to share the 6 most effective tips that successful people use to keep calm under pressure. Let’s get started.

1. Disconnect & Take A Break
2. Practice Deep Breathing
3. Avoid Negative Self-Talk & Stay Positive
4. Reframe Your Perspective With A Growth Mindset
5. Practice Healthy Habits: Healthy Diet, Exercise & Sleep Proper
6. Prioritize Your Tasks & Focus On The Present

Disconnect & Take A Break

Allowing yourself to disconnect and take a break from your work can do wonders for you. Take out a few minutes from your monotonous life and if possible, set a timer so that you don’t have to check time over and over again.?

It’s ok to cut the cord and go offline or even turn off your phone for a while. Go for a walk, or talk to your friend/ colleague on any lighthearted topic. Believe me, you will be amazed to see how refreshing it is to?take a quick break .?

Practice Deep Breathing

Even successful people face problems and deal with anxiety and stress at work. One of the common practices that they do is to control their breathing. Being in the moment while breathing has surprising effects as it allows your brain to better focus on the task.?

So whenever you start feeling stressed, step away from your work, go to a quiet place and close your eyes. Inhale the air slowly through your nose, then hold your breath for a couple of seconds, and exhale through your mouth. Repeat that process, a minimum of 20 times. This exercise will help you reset your mind and you will feel much better.

Avoid Negative Self-Talk & Stay Positive

In stressful situations, the very first thing that starts happening in the mind is the production of unstoppable thoughts (mostly negative). In order to handle stress, first, you need to?overcome your negative thoughts ?as much as possible.?

Realize that these are just thoughts, not facts. To control your thoughts, the easiest way is to write them down. It will help you to get a clear picture of a situation and will allow you to act rationally.?

“We suffer more often in imagination than in reality”

— Seneca

Reframe Your Perspective With A Growth Mindset

When we feel frustrated we often start thinking “Nothing is going right!”, “Why is this happening to me?”, “No matter how hard I try, things remain the same” Realize that such type of thoughts is the root cause of your stress and anxiety. Because all of these thoughts can bring nothing good in your life, however, they might make your life more disgusting.?

Strong-minded people reframe their negative experiences into growth experiences. Learn to see every challenge as an opportunity. Face the situation bravely and take the lesson because it will help you later in life.

?Exercise & Sleep Proper

Sleep ?helps your brain to recharge, manage stress levels, and increase your emotional intelligence. On the contrary, sleep deprivation automatically raises your stress level even without a stressor present.?

Studies show that by doing exercise, you can reduce your anxiety, stress, and depression too. Exercise allows our body to produce more serotonin hormone (a feel-good hormone) and reduces the amount of cortisol hormone (primary stress hormone).?

Prioritize Your Tasks & Focus On The Present

We often feel stressed when we have a lot of tasks to complete in less time. To prevent this, always make your to-do lists, set realistic goals for yourself, and adjust them by keeping in mind which ones have the highest priority.?

Limit what you do and if needed, you can also outsource your work. It’s completely ok to say ‘no’ gently when a coworker asks you to take on another project. Moreover, instead of thinking or involving yourself in different tasks at the same time, try to focus on one. After completing that, start working on the next task.?

The Takeaway

Our performance depends on our ability to handle stress. This is why it is important to stay calm under pressure in stressful situations. By training our minds and bodies, we can keep calm and thrive under pressure. According to?BBC ideas , there are three quick tips for staying calm under pressure. Breath, Hum, and Focus. So the next time, whenever you feel like you are unable to handle any situation, remember the very first step.?

Breathe 1, 2, 3…

Looking forward you thoughts below and @Zohaibkhan.92