Staying cool under pressure is easier said than done, right?
The truth is, some people seem to possess an innate ability to remain calm during challenging situations. And guess what? It’s not magic, it’s practice.
These individuals have formed habits that help them maintain their composure, even when the heat is on. And here’s the kicker – you can develop these habits too.
Before we dive into the 10 habits of people who remain calm under pressure, let’s get one thing straight. This isn’t about pretending everything is okay when it’s not. Instead, it’s about effectively managing your reactions to stress and adversity.
Ready to learn how to keep your cool?
Let’s get started.
1) They practice mindfulness
Mindfulness is a buzzword you’ve probably heard before. But it’s more than just a trend – it’s a powerful tool for staying calm under pressure.
Those who stay cool in the face of adversity often practice mindfulness. This involves staying present and fully engaged in the current moment, instead of worrying about the future or dwelling on the past.
Mindfulness helps you to acknowledge your feelings and thoughts without being overwhelmed by them. This awareness allows you to manage stress and anxiety effectively.
It’s like being the eye of the storm – calm and centered, while everything else whirls around you.
Remember, mindfulness isn’t something you either have or don’t have. It’s a skill that can be developed with practice. So start small, maybe with a few minutes each day of quiet reflection or meditation.
Learning to be mindful can make a significant difference in your ability to handle pressure and challenging situations. Practice it consistently, and you’ll see how it contributes to your overall calmness.
But remember, it’s not a quick fix. It’s a long-term habit that requires regular practice.
2) They take regular breaks
This is something I’ve learned firsthand. Regular breaks are a game-changer when it comes to staying calm under pressure.
I remember working on a major project with a tight deadline looming over me. The pressure was intense and it would have been easy to get overwhelmed. But instead of succumbing to panic, I decided to structure my workday with regular breaks.
I would work for about an hour, then step away from my desk for a few minutes. Sometimes, I’d just stretch or make a cup of tea. Other times, I’d take a short walk outside. These breaks were like little islands of calm amidst the chaos of the project.
The result? I was able to stay focused and productive without letting the stress get to me. And when challenges arose – and they certainly did – I found myself more equipped to deal with them in a calm, effective manner.
Make sure to give yourself regular breaks, especially during high-pressure situations. It’s not wasting time – it’s investing in your mental clarity and emotional wellbeing.
3) They practice deep breathing
When we’re stressed or anxious, our breathing can become shallow and rapid. This can further increase feelings of stress and anxiety, creating a vicious cycle.
Deep, controlled breathing, on the other hand, has a calming effect on the body. It stimulates the parasympathetic nervous system, which helps to counteract the body’s stress response. This can reduce heart rate and blood pressure, promoting a feeling of calm.
Individuals who maintain their cool under pressure often use deep breathing techniques to help manage their stress levels. Even just a few moments of focused, deep breathing can make a significant difference.
When you find yourself in a challenging situation, take a moment to focus on your breath. Breathe in deeply through your nose, hold for a moment, and then exhale slowly through your mouth. It’s a small habit that can have big effects on your ability to stay calm under pressure.
4) They practice good self-care
Maintaining calm under pressure isn’t just about what you do in the moment of stress. It’s also about how you take care of yourself on a regular basis.
Individuals who manage stress effectively often prioritize self-care. This includes getting enough sleep, eating a balanced diet, and engaging in regular physical activity.
When you’re well-rested, well-nourished, and physically fit, you’re better equipped to handle the challenges that come your way. You have more energy to tackle problems and more resilience to bounce back from setbacks.
Furthermore, self-care activities can also serve as a form of stress relief themselves. A good night’s sleep, a nutritious meal, or a brisk walk can all help to calm the mind and reduce feelings of stress and anxiety.
While it may seem counterintuitive to take time for yourself when you’re under pressure, it’s actually one of the most effective ways to stay calm and composed in challenging situations.
5) They maintain a positive attitude
You’ve probably heard the saying “Attitude is everything,” and there’s a lot of truth in that. The way we view a situation can greatly influence how we react to it.
People who stay calm under pressure tend to have a positive attitude. They view challenges as opportunities for growth, rather than as insurmountable obstacles. This doesn’t mean they ignore the difficulty of the situation, but rather they choose to focus on potential solutions instead of dwelling on the problem.
A positive attitude also involves practicing gratitude. Recognizing and appreciating the good things in your life can help shift your focus away from negative thoughts that might add to your stress.
When you’re faced with a challenging situation, try to maintain a positive outlook. It might not change the situation itself, but it can certainly change how you handle it.
6) They lean on their support system
We all need a helping hand from time to time. No one is an island, as they say. This is especially true when it comes to handling pressure and challenging situations.
Those who remain calm under pressure know the importance of a strong support system. They’re not afraid to reach out to friends, family, or colleagues when things get tough. They understand that sharing their worries or concerns doesn’t make them weak; rather, it allows them to gain perspective and advice.
Having someone who listens to you and provides reassurance can make a world of difference when you’re feeling stressed. It reminds you that you’re not alone in your struggles, and that there are people who care about your wellbeing.
It’s okay to lean on others when you need to. Your support system is there for a reason – don’t hesitate to use it.
7) They keep things in perspective
A few years back, I found myself in a particularly high-pressure situation. It felt like everything was riding on my performance and the stakes were high. I could feel the stress building up, threatening to overwhelm me.
Then I took a step back and asked myself a simple question: “Will this matter in five years?” The answer was no. In the grand scheme of things, this situation was just a small blip.
This realization helped me keep things in perspective. Yes, the situation was challenging, but it wasn’t life or death. It wasn’t going to define my future. And with this perspective, I found myself better equipped to handle the pressure.
Keeping things in perspective doesn’t mean dismissing your feelings or the seriousness of a situation. Rather, it means understanding that most setbacks or challenges are temporary and manageable.
When you find yourself under pressure, take a moment to put things into perspective. It might just help you stay calm and composed when you need it most.
8) They embrace the discomfort
It sounds strange, right? Why would anyone willingly embrace discomfort?
But here’s the thing – those who stay calm under pressure don’t shy away from difficult or uncomfortable situations. Instead, they accept them as a part of life.
They understand that discomfort often signals growth and learning. Rather than running from these situations, they lean into them. They see each challenging situation as an opportunity to improve their resilience and problem-solving skills.
Embracing discomfort also means acknowledging your feelings without judgement.
It’s okay to feel stressed or anxious.
These feelings are normal responses to pressure and acknowledging them can help you manage them more effectively.
When you’re facing a difficult situation, try not to fight against the discomfort. Instead, acknowledge it, accept it, and use it as a stepping stone towards growth.
9) They don’t take things personally
This is a big one. People who stay calm under pressure have mastered the art of not taking things personally.
Whether it’s a harsh critique, a rejection, or an unexpected setback, they understand that these things are often not a reflection of their worth or abilities.
Instead of internalizing the negativity and letting it eat away at their confidence, they view it objectively. They ask themselves, “What can I learn from this?” rather than jumping to, “Why is this happening to me?”
By doing this, they prevent unnecessary stress and anxiety from clouding their judgement and affecting their ability to stay calm under pressure.
Take a step back, breathe, and try not to take things personally. It’s not always about you.
10) They practice consistency
Here’s the most crucial part. All the habits we’ve talked about so far? They’re not one-off solutions. They’re practices that need to be incorporated into your daily routine to truly make a difference.
People who stay calm under pressure don’t just practice mindfulness or deep breathing once in a while. They make these habits a consistent part of their lives.
Whether it’s dedicating a few minutes each day for deep breathing, maintaining a positive attitude even in the face of adversity, or taking regular breaks during high-pressure situations – the key to staying calm under pressure is consistency.
Practicing these habits consistently can help you build resilience and equip you to handle stress more effectively. So keep practicing, and over time, you’ll find yourself better able to stay calm under pressure.
Final thoughts: It’s a journey
The journey to maintaining calm under pressure is deeply intertwined with our personal growth and self-awareness.
Each one of the ten habits we’ve discussed, from mindfulness to deep breathing, from keeping things in perspective to not taking things personally, is a stepping stone on this path.
Remember, it’s not about achieving perfection or eliminating stress entirely. That’s an unrealistic and unattainable goal. Instead, it’s about developing the tools and habits to manage stress more effectively.
Famed American philosopher, William James, once said, “The greatest weapon against stress is our ability to choose one thought over another.” This encapsulates the essence of staying calm under pressure – the power is within us to choose calmness over chaos, resilience over reactivity.
So as you go forward, remember that these habits are not quick fixes but lifelong practices. Embrace them, nurture them, and watch how they transform your ability to stay calm under pressure. It’s a journey, and every step you take makes you stronger.
What would Marcus Aurelius say?
Unsure what to do next in your career? Struggling to move on from a failed relationship? Searching for more meaning in life?
Marcus Aurelius can tell you how to face your challenges in a more Stoic way.
Simply ask your question, and Marcus Aurelius will answer.
