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How to Stay Calm Under Pressure At Work | 2024 Reveals

How to Stay Calm Under Pressure At Work | 2024 Reveals


Astrid Tran 27 Feb 2024 6 min read

How to stay calm under pressure in the workplace? Pressure is real and it’s often a constant. Under pressure, many of us lose control, act aggressively, or behave inappropriately. You have reminded yourself many times but it just didn’t work. And all you can do is admire people who stay calm and deal with problems without any mistakes.

The good news is it is not all by nature, many of them train themselves to stay calm under pressure, and so do you. In this article, we’ll discuss 17 effective ways to help you stay calm under pressure in the workplace.

how to stay calm under pressure
How to stay calm under pressure in the workplace?

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Take Breaks

How to stay calm under pressure? In the busiest time, you even need more breaks. It doesn’t mean having a long vacation with luxurious retreats, just taking regular short breaks. They can help refresh your mind and reduce stress. Step away from your work or the stressful situation in minutes is sometimes enough to give your brain a chance to reset. It is the first meaning of staying calm, giving your brain time off to recharge and return to your tasks with renewed focus and energy.

Read More

How to stay calm under pressure – Reading more books. “Reading can even relax your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.” Reading is one of the best medicines for dealing with stress. For example, in reading fiction, readers might experience different lives and then be willing to understand or better empathize with what others are thinking and feeling.

How to stay calm under pressure – Image: Gettyimage

Practice Deep Breathing

How to stay calm under pressure? One of the foremost healing methods for staying calm under pressure is breathing deeply. Before making any decision or speaking out loud, take a moment to breathe in, breathe through, breathe deep, and breathe out. It won’t cost you a fortune if you try to breathe deeply to calm down and make a life-change decision but you can lose many things if you act impetuously while you are panicking, nervous, or angry.

Drink More Water

Calm Clinic revealed that water appears to have natural calming properties. Drinking water can soothe both the mind and body because when our body gets enough hydration it can make our brain less stressed. So make sure to carry a bottle of water every day to your workplace or go out, which is also a way to promote a sustainable lifestyle.

Think Positively

When facing pressures and challenges, focus on positive thoughts and affirmations. Redirect your mind from negative or anxious thoughts to more optimistic perspectives. It is the secret of transforming distress into eustress. Under pressure, you might see opportunities to grow or change your life.

How to stay calm under pressure – Image: experteditor

Be Confident

A major past event or failure that has led to a loss of confidence is one of the main reasons people can’t keep calm under pressure. Thus, believe in yourself because you’ve learned and improved from your past mistakes, and you’ve learned how to deal with similar circumstances.

Be Patient

How to stay calm under pressure? A great self-control exercise is practicing patience. Rather than lashing out and complaining, seek inner peace when things don’t go the way you hoped. It is also a great way to maintain a strong mental well-being. Especially if you are a leader, practicing patience is greatly beneficial. Because it is a foundation for actively listening when faced with disagreements or differing opinions from different team members.

Plan Ahead

How to stay calm under pressure – Plan ahead. Everything can fall into a mess if no plans are arranged beforehand. When you have a clear plan, you lay the groundwork for success even in the face of uncertainty. Because you anticipate what might go wrong and think of solutions any pressure can’t defeat your calm.

Set and Maintain Boundaries

Setting healthy boundaries sounds harsh for someone you are working with at first, but it works for the long term and prevents conflicts and pressure in the future. Early setting boundaries can push others to respect your space and privacy, your feelings, thoughts, needs, and ideas. For example, practice saying no when you don’t want to do something. Don’t compromise when it isn’t necessary.

Delegate Your Tasks

How to stay calm under pressure for leaders? Being a leader doesn’t mean you have to handle every task. Pressure often comes with an overwhelming workload. A good leader should have the ability to delegate tasks to the right person and allocate appropriate resources. When the team achieves the goals that the organization sets, the leader also be free from pressure.

Organize Your Priorities

Life and Work can be so heavy, especially if you try to carry them all at once, so know what your priority is at a specific time and focus on presence. As Taylor Swift said, “Decide what is yours to hold and let the rest go”. Don’t force yourself to carry everything at once

Practice Meditation

It is a must-try exercise for practicing calmness under pressure. After some weeks of meditating, you can experience fewer headaches, acne breakouts, and ulcers. It is believed that meditation can help people lowering cortisol levels, reduce heart rate, and promote a sense of calm.

How to stay calm under pressure – Image: xperteditor

Focus on the Present

If you spend too much time worrying about the uncertain future, you’ll likely overthink and develop pressure. Instead, try to focus on the present moment and direct your energy towards the task at hand. Plus, it’s essential to eliminate any distractions such as phones, computers, or emails that may tempt you to think about things that aren’t crucial.

Ask for Help

How to stay calm under pressure – “Listen to the wisdom of those who have come before us”, simply means asking for help. Recognizing and acknowledging that you don’t have to face challenges alone is a powerful aspect of staying calm under pressure. They can be mentors, colleagues, or experienced individuals who may have encountered similar challenges.

De-stress Your Environment

How many of us realize that the external environment greatly impacts pressure levels? Take some time to get a working space clean and organized with a clear desk and minimal accessories. A clean and organized workspace can positively influence your mood and mental well-being. A visually appealing environment is more likely to evoke positive emotions, reducing stress levels and promoting a more relaxed atmosphere.

How to stay calm under pressure – Image: madmarketingpro

Forgo Perfectionism

As a leader, you may believe that you need to be flawless. However, it is impossible to be perfect. The more quickly you accept this fact, the less stressed you will feel. Rather than striving for perfection, focus on making progress and aiming for excellence. If you can let it go, you will never get out of the circle: Perfectionism often leads to procrastination, and procrastination adds to your pressure.

Learn About Stress Management

No one can avoid pressure in the workplace—it just happens in different forms, for every working professional, regardless of position, profile, title, experience, or gender.  Thus, both employees and employers have to learn about stress management. Companies can invest in stress management training programs for employees at all levels. Implementing Employee Assistance Programs (EAPs) can provide employees with access to counseling services, mental health resources, and support networks.

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Also Read


How do I stop panicking when under pressure?

To stop panicking, you can start taking a deep breath, going for a walk, and surrounding yourself with positive people, practicing gratitude, and getting plenty of sleep.

Why do I get so nervous under pressure?

Feeling nervous under pressure is a popular symptom because our body realizes the stress and attempts to send oxygen to our muscles to facilitate a response.

How can I handle pressure better?

If you want to handle pressure better, the first thing to do is understand your pressures, and are reasons behind them, then come up with solutions. But take it slowly and accept things you cannot change.

Ref: namica | planio