Ways to De-Stress Under Pressure

There can be many different factors that can provoke high-pressure situations. Life transitions, such as moving, starting a new job, getting married, etc., can be highly stressful, in addition to work and academic deadlines. During moments of high pressure, our flight/fight/freeze response can be on high alert, making it even more difficult to overcome stress and pursue your goals. Regularly practicing mindfulness and utilizing grounding techniques can be very beneficial in helping overcome stress during times of pressure. 

Regularly Practicing Mindfulness

What does it look like to practice mindfulness regularly? Any point of actively practicing being present in the moment, and letting go of thoughts that enter your mind? This can look like practicing meditation, deep breathing exercises, yoga, arts and crafts, physical fitness, and more. Any activity that encourages your mind to remain in the moment is an effective way to practice mindfulness. By practicing mindfulness regularly, it becomes a stronger skill that can be more easily utilized when necessary. For example, if you are struggling with a heavy workload/deadline, the stress can feel very overwhelming. Being able to rely on your skills of mindfulness and begin to take deep breaths in the moment of stress, to help regulate yourself, and focus on the task at hand will reduce stress and anxiety. The purpose of practicing mindfulness regularly is to strengthen the skill and condition the mind to learn to rely on it during times of need. When we practice any set of skills while being in a neutral state of mind, it becomes a more quickly utilized tool during times of stress. For example, when learning to become a pro football player, you don’t only practice during the games (times of pressure), you practice regularly and often to rely on your skills during times of pressure.  

Self-Care

It may sound simple, however, obtaining and maintaining a healthy balanced routine of self-care plays a significant role in your ability to overcome stress in general, in addition to times of pressure. Just because it seems like a simple role, does not mean it should be minimized for its role in health and wellness. Self-care revolves around practicing a healthy sleep routine of 7-9 hours of sleep each night consistently, in addition to regular balanced meals throughout the day. Between the many factors in our lives, whether it's work, family, friends, school, etc, it is very easy to put basic self-care needs on the back burner; however, they are one of the most important habits to maintain. Self-care may also look like creating time and space for independent time, such as hobbies and interests that bring you joy. Sustaining regular self-care can aid in being more in control of your nervous system and better prepared for times of stress and pressure. 

Taking Breaks

During times of pressure, it can feel like a clock is ticking and that everything feels urgent. Similar to practicing mindfulness, it would be beneficial to give your mind and body small and frequent breaks. It is likely during times of stress, our bodies are on high alert, with adrenal running higher than normal, and our startle reflex (flight, fight, freeze) being triggered for long periods of time. This can lead to a quick burnout out, therefore less energy and clarity to accomplish a task or remove yourself from a high-pressure situation. Setting a timer can help remind yourself to take breaks. Breaks can be as simple as taking deep breaths, going for brief walks, talking to a friend or family member, and more. The main idea of taking a break is to separate yourself from the stressor, gather your thoughts, and regulate your mind and nervous system so that you can work/function at optimal levels.

Reaching Out for Support

Whether you're under pressure due to work, school, sports performance, or life transitions, there are very few situations that require you to stand alone. Reaching out to a colleague, classmate, family/friend, or team member, can help elevate your stress and pressure. It is important to evaluate your situation and ask yourself why you are not reaching out for support. It may be pride and ego, but in summary, your support system is there for a reason…to support you. At this moment, you can practice some mindfulness, and recognize what you have control over in this current situation, and from there take it one step at a time. Life will bring its stressful moments, in which we can not allow it to take control of us, but we take control of it.