Staying calm under pressure

No matter how organised and efficient we are, there will always be times when things don’t go according to plan. We can’t always prepare for these and we may not be able to control the situation, but what we can control is how we respond to it.

When faced with difficult and unexpected situations, try not to give in to turbulent emotions. Instead, take a step back, and try to detach yourself emotionally from the situation. When we let our anger and frustrations get the better of us it makes us less effective in finding a resolution.

When we are under pressure it is easy to see things in a distorted or irrational way. Where there is a tendency to catastrophise events we run the risk of exaggerating the importance of the event and over-estimating the possibility of disaster.

Try not to assume that one thing going wrong will result in everything else following suit, or that you are destined to fail. Defeatist thinking will only make the problem appear bigger. Instead, try to look upon the problem as a new challenge.

Be proactive in looking for a solution, rather than focusing on what has gone wrong and the inconvenience it has created. No one likes being faced with problems, but the longer you let your frustrations and anger get in the way, the bigger and longer the problem will likely become.

Ideas to help master the art of staying calm

Breathe – Deep breathing helps correct the imbalance created by stress and can help you control panic thinking. Practice taking deep breathes into your belly, breathing in through your nose, holding it for a few seconds, and then breathing out through your mouth.

Talk to others, and try to remain positive – Try to vent your frustration in a positive way. Share your experiences with others to help you gain new ideas or insight on how to handle similar situations. Conducting in negative talk that covers old ground may only reinforce your stress.

Exercise – Physical activity can help to reduce feelings of stress and boost our mood.

Try to smile – Our mood has the power to stress or relax us. Try smiling to help lift your mood, it may also encourage others to smile back.

Laugh – A sense of humour is one of our best defenses against stress.

Make time to relax – We tend to hold in tension by tightening our muscles. Try tensing and relaxing specific muscles/groups to help relax your body.

Reframe your situation – Try to see your situation from a different point of view. This can help you to gain a different perspective on it.

Visualisation – Take a mental break by trying to visualise yourself somewhere else – somewhere pleasant and relaxing.