Staying Steady When It Counts: The High Performer’s Guide to Staying Present Under Pressure

When the stakes are high, staying focused feels like trying to balance on a tightrope in a windstorm. Your mind races, the pressure builds, and all the while, you’re trying to keep it together without losing your cool. Whether it's preparing for a crucial presentation, handling a tough conversation, or just trying to make it through a packed schedule without unravelling, being present can feel like an elusive goal.

But here’s the thing: it doesn’t have to be. In fact, the world’s most successful people have a little-known “superpower” that allows them to stay steady no matter what comes their way. No, they don’t have endless time or superhuman willpower. Instead, they’ve mastered the art of staying present under pressure—a deceptively simple skill that can transform both your focus and your confidence.

Why Being Present Matters More Than Ever

Think of your mind like a computer. When you’re bombarded with too many tasks, emotions, and “to-dos,” it’s like having a hundred tabs open at once. Everything slows down, and even simple tasks can feel overwhelming. High performers understand this; they know that achieving sustainable success depends on focusing on the present moment, where their true power lies. Because if your energy is stretched between past worries and future anxieties, there’s little left to give to the task at hand.

Many of us have grown so used to juggling multiple responsibilities and competing demands that being present almost feels like a luxury. But let’s be honest: how many times has that constant juggling act left you feeling more frazzled than fulfilled? Staying present isn’t just a feel-good mantra; it’s a tool that enables you to perform at your best, think clearly, and respond thoughtfully.

The First Step: Taking a Pause

One of the most powerful techniques high performers use is remarkably simple: they pause. That’s right. Just stop. High-stakes moments tend to make us rush—speaking too quickly, making snap decisions, or jumping from one thought to another without much control. By hitting “pause,” even for a few seconds, you can regain your balance and reconnect with your inner calm. And the best part? Pausing is a tool that’s always at your disposal, no matter where you are or what you’re doing.

In my coaching experience, I’ve seen this technique work wonders for people who felt like they were on the brink of burnout. Taking a few deep breaths before walking into a meeting or even saying a silent affirmation can help you centre yourself. You’d be surprised how much power there is in a few moments of intentional calm. It’s like pressing “refresh” on your mental state.

The Breathing Trick That Grounds You Instantly

When stress feels overwhelming, and your thoughts are racing faster than you’d like, there’s one tried-and-true technique that the best performers rely on: deep breathing. This isn’t just any breathing—it’s a conscious, mindful practice that shifts your nervous system from a state of “fight or flight” to a state of calm and focus.

Here’s how it works:

1. Take a deep breath in through your nose, counting to four as you fill your lungs.

2. Hold the breath for a moment (count to two if it feels comfortable).

3. Slowly exhale through your mouth while counting to six.

This simple act tells your body, “It’s okay. You’re in control.” Repeat this a few times, and you’ll notice that your heart rate begins to slow, your shoulders relax, and your thoughts become clearer. Just three intentional breaths can create enough space for you to handle the situation with a level head. Think of it as a “reset button” for your mind.

When I coach clients, I often hear how they dismissed breathing techniques as too simple to work. But when they try it, they often come back saying, “Why didn’t I know about this before?” It’s funny how something so basic can be a game-changer, yet it’s a tool that’s literally with us every second of every day.

Visualisation: Rehearsing Success in Your Mind

One technique high performers swear by is visualisation. It’s a mental practice of imagining yourself succeeding, vividly picturing the actions, environment, and feelings that go along with it. Why? Because your brain responds to mental imagery almost as strongly as it does to real experiences. Visualisation allows you to “rehearse” success, boosting confidence and reducing anxiety. It’s like running through a scenario so your mind feels prepared, even if it’s a high-stakes situation.

Here’s a simple way to use visualisation:

1. Picture yourself in the exact situation where you anticipate feeling pressure. If it’s a presentation, imagine yourself on stage. If it’s a challenging conversation, see yourself seated comfortably, speaking calmly.

2. Imagine every detail—the sights, sounds, and even the people around you.

3. Feel the success. Picture the outcome you want, whether it’s applause, a positive response, or simply a calm and collected presence.

I’ll share a quick story. Years ago, before giving a talk to a group of high-level executives, I felt my nerves creeping up. I knew my stuff, but there was that ever-present, little voice saying, “What if they don’t get it?” So, I closed my eyes, took those deep breaths, and visualised delivering my talk confidently and engagingly. In my mind, I saw their nodding heads, smiles, and attentive eyes. When I finally stepped on stage, my nerves had settled, and I felt genuinely ready. It’s a small practice with big results.

Why Small Shifts Matter More Than You Think

The beauty of these techniques—pausing, deep breathing, and visualisation—is that they’re small shifts, but their impact can be profound. It’s like the difference between a choppy sea and calm waters; when you find that inner stillness, you’re better able to respond, think, and act with clarity. And that sense of clarity becomes contagious. Others will notice your calm confidence, too, and it tends to ripple out, positively affecting the entire situation.

These moments of calm are tools you can call on anytime, anywhere. You don’t need a yoga mat, a quiet room, or even a full five minutes. Just your breath and a decision to refocus. And over time, these small habits create a larger, lasting shift in how you handle pressure.

Applying the Techniques to Everyday Scenarios

Now, you might be wondering, “How can I apply this to my day-to-day life?” Here are a few examples:

1. In Meetings: When you’re caught off-guard by a tough question or critique, pause and breathe before responding. This short break gives you a moment to collect your thoughts, ensuring your answer is thoughtful, not reactionary.

2. At Home: Even outside of work, these techniques are just as valuable. When you’re juggling a million things at home, try taking a few deep breaths before diving into the next task. It’s a simple way to reset and realign your energy.

3. During Challenging Conversations: If you’re facing a tough talk with a colleague, friend, or family member, try visualising a positive outcome. Picture yourself navigating the conversation with empathy, clarity, and patience.

4. Before a Big Decision: We often make rushed decisions under pressure. Instead, try taking a minute to breathe and visualise the best possible outcome. This small moment can help you make more aligned choices.

Let’s Be Real: It’s a Practice, Not a Quick Fix

Now, I know what some of you may be thinking: “This all sounds nice, but is it realistic?” Here’s the thing—these techniques aren’t magic. They don’t remove the challenges or erase the pressure. Instead, they help you face those challenges with resilience and a clear head.

Like any skill, staying present under pressure takes practice. You may not always get it right. And that’s okay. There are days when I still catch myself letting stress get the better of me. But the difference now is that I have tools to bring myself back to centre when I feel the ground shifting. It’s not about perfection; it’s about progress.

Give It a Try: Start with Three Deep Breaths

So here’s my challenge to you. The next time you feel that wave of stress building, try this: close your eyes, breathe deeply three times, and focus on feeling grounded in the present moment. Remind yourself that this is just one moment in a long journey, and you have what it takes to navigate it.

And if you find yourself thinking, “This sounds too simple to work,” I encourage you to give it a fair shot. Remember, the world’s most successful people didn’t get there by overcomplicating things. Sometimes, the simplest tools are the most effective.

In the end, staying present under pressure isn’t about “having it all together” or achieving a zen-like state. It’s about giving yourself the gift of a calm mind and an open heart, so you can show up as your best self. So next time the pressure is on, don’t let stress steal your focus. Take that pause, breathe deeply, and remember—you’ve got this.

These small acts of presence can make a big impact. And as you start to integrate them, you’ll notice a ripple effect across all areas of your life. You’ll feel more grounded, more capable, and yes, even more joyful in those high-stakes moments. So, let’s stay steady, stay present, and keep making progress—one breath at a time.

Your Coach

Stephanie