Hello, again!
In this article, we address how to handle pressure.
Reactions to pressure
We all know the feelings associated with trying to handle pressure. The tightened chest, the jittery legs, the heightened awareness, and the vague sinking feeling in your stomach.
While we all experience the physical symptoms of pressure in a similar way, we can react very differently.
Some of us genuinely thrive when the stakes are highest. Remember the kid at school who always managed to get incredible marks for an assignment they pumped out the night before it was due? Or the person on your sports team who always kept it together in the clutch moments?
If you are someone who can cope in any situation you find yourself thrown into, high five! But for many of us, trying to handle pressure can be crippling.
When your world has flipped upside down as a result of a life changing event, the pressure you feel doesn’t just last the length of an exam or a job interview. You can be feeling utterly under the pump for days, weeks, months. There is a relentless voice inside your head that demolishes your sense of well-being.
How to handle pressure
In the short term, there are a few ways to handle pressure – fast.
Quick Fixes
Breathe!
It is the biggest cliché in the book, but if you are trying to handle pressure, take a few deep breaths – in through your nose, and out through your mouth. This will help you to centre yourself, and to calm that beating heart of yours. More importantly, it forces you to shift your attention away from what is worrying you and immerse yourself entirely in a different task.
Take a break
If you are unable to think clearly to solve a problem because of pressure, take a break. Now, we know that when you have something that needs dealing with immediately, taking a step back can sound like lunacy. But sometimes all we need is a fresh perspective to induce that ah-hah moment, or to allow us to see that things aren’t as bad as we first thought. So if you become overwhelmed, make a cuppa or take a quick walk to get those endorphins working again. At the very least, you will give yourself some valuable down time – and who doesn’t need some more of that?!
Handle pressure long term
How can you handle pressure over an extended time period? It is not a question of removal, but management.
Plan and prioritise
To handle pressure associated with multiple weights, the best thing to do is to write them all down and prioritise what needs addressing first. Once you have put your tasks in order, grab out a diary (or draw one up yourself!) that plans your day in hourly slots. Be methodical about your day or week ahead, and allocate a certain length of time for each task. By getting your problems out of your head and onto a page, you will be able to see your plan more clearly, and to physically feel the weight of pressure easing every time you cross off another task.
Pro-tip: investing in a thick red marker makes crossing things out all the more satisfying!
Simplify an issue
If there is something big that is worrying you, something that you can’t ever conceive getting through, break it up into steps. Sure, that massive pile of papers for your tax return can feel too hard tackle at once, but what about splitting it up into four piles to motor through over a series of nights? That’s not as bad, right?
Splitting up a problem into smaller, more manageable pieces can help you to handle pressure systematically. And give you an excuse to pull your red marker more often!
Back yourself
Sometimes, remaining positive when under continual stress can be difficult – especially if your situation has destabilised your self-esteem or ability to see the good things in life. While you handle pressure, don’t let it get the better of your life. The problem may be big, but your desire to get through it is bigger. Thinking positively and believing in yourself is the key to pulling through high pressure situations unscathed.
Ask for support
The bad thing about pressure? It affects everyone. The good thing about pressure? It affects everyone.
If you are feeling overwhelmed, ask for support. Everybody has had to handle pressure, so everyone can understand that you are experiencing a rough patch and might need a helping hand. By spreading the load, you will make your days that bit more manageable and lighten the burden weighing on your mind.
We’re feeling better already!
The Clarity Road Team
