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5 Effective Ways To Deal With Pressures In Life

5 Effective Ways To Deal With Pressures In Life

Do you ever feel like you're carrying the weight of the world on your shoulders? Or, at the very least the weight of the people around you? Nothing weighs you down like pressure and too much of it is likely to leave you feeling frustrated, angry, and sad. In extreme cases, you may find yourself bubbling over and knocked out by overwhelm and burnout.

It isn't just work deadlines that get you, it can also be financial obligations and the burden of daily life. Money, in particular, is a rising cause of anxiety and stress for Americans. Combined with the stress of excessive working hours, a lack of control and support, and it's no wonder so many people are feeling under pressure.

We all react differently to pressure, some people swear it makes them perform better while others recognize the damage it can do to their performance. It is much easier to remain focused on a task when you're calm. So, let's look t five effective ways to deal with pressures in life.

1. It's The Process, Not The Outcome
Sometimes, the best thing you can do for yourself is detach from the outcome and remain focused on the work that you are doing. It is much easier to live your potential if you remove the obstacles you face mentally. If you focus on the process, rather than the outcome, it will reduce the likelihood of performance anxiety.

2. Organize
How do you organize your day? How do you manage your thoughts? You can't store it all in your head. The best way to deal with thoughts and responsibilities is to have an external organization system. It might be that you write out a daily to-do list, it could be that you prefer a digital calendar. Whatever it is – it removes the pressure of memorizing everything you have to do and worrying about forgetting something. Your list is your bible and will serve as a reminder for everything you need to do or deal with. You will notice a serious dip in the pressure you carry.

3. Deal With Negative Thoughts
If you struggle with negative thoughts this will only add to the pressure you feel. One of the ways you can manage these thoughts is through re-framing them. When you are faced with a negative thought, start by putting things into perspective. As frantic worry starts to overtake you, stop and remind yourself that no matter what it is you're faced with that you can handle it. It's not the end of the world, work through it by deciding your next steps – first, I'm going to do x and then I'll do y, and do this until you have successfully reframed your thoughts and empowered yourself.

4. Know Your Limits
Your brain can only keep it all together for so long. So, if you're dealing with tens of thousands of thoughts daily (you are), as well as a list of things to do, and a glut of problems, your brain can only maintain for so long. Understand that your brain has limitations and start going easy on yourself. Be realistic. Do not expect to carry all of the solutions all of the time. You literally can't.

5. Breathe Through It
When you are faced with a crisis, too much pressure or you feel overwhelmed, press pause and breathe through it. Count to ten as you inhale deeply and exhale and allow yourself a moment to clear your brain of worries. Let your mind have enough time to recalibrate so you relieve some of that pressure and allow yourself to think more clearly to deal with the problem at hand.

6 Ways To Stay Calm Under Pressure

6 Ways To Stay Calm Under Pressure

How often do you feel under pressure to act? In those moments, what you really need is calm, but that can be difficult to achieve when your stress levels are so high. It's one thing to feel occasionally frazzled, but to feel panicked constantly is a serious problem. When you start to feel the pressure mounting, you need to have go-to tactics to help you beat the weight bearing down on you. Let's talk about it.

1. Facts
As pressure mounts, it's easy to get caught up in worst-case scenarios. Instead of catastrophizing, deescalate the situation by focusing on the facts. Calm yourself by identifying facts and looking for the evidence in any situation. By making a list of facts and evidence you can calm your nerves and get your brain back into shape.

2. Hit the Brakes
Think of the stress that comes from pressure as a broken car alarm. It doesn't matter how many times you hit the button to silence it, it keeps alarming. The alarm system is broken because it's drowning in stress hormones and can no longer accurately judge or understand the signals it is being sent. The only way to remain calm under pressure is to hit the brakes, downshift, and decelerate. The question is how? This will be different for anyone, but deep breathing, meditation, and calming music are all effective ways to do so. Music, in particular, can help you get a grip on organizing your rational thoughts in a bid to overcome the catastrophizing your brain is trying to do.

3. Impulse Control
As we have evolved, our brain hasn't moved with the times. Once upon a time, the fight or flight syndrome was triggered by serious danger (think: a wild animal trying to eat you). Unfortunately, that hardwiring remains, and when it kicks off it's like a volcanic eruption. It's normal to feel fear and it's normal to start panicking. However, you can use impulse control to help manage this. This is a tool you use daily – think about all the times you bite your tongue instead of telling someone what you really think. You're more than capable. You just need to use self-regulation to calm yourself and stay in the moment.

4. Reactionary
The greatest challenge we face as humans is coping with responsive emotions when someone or something is pushing our buttons. When someone attempts to get a reaction from us, we generally respond exactly as they intended. It might feel good to let it fly at that moment, but it's not the best way to respond to pressure. This reactionary response we turn to is often the result of ego or a complete inability to manage emotions. If you find yourself in this position, your best bet is to silently remind yourself that you don't react and give yourself time to calm down before you respond.

5. Patience
Do yourself a favor and practice this virtue. The more you practice patience the better you will be at exercising it when under pressure. When you have the strength to step back from a stressful situation and pause your reaction you show patience in the face of pressure. Take this moment to do some deep breathing to calm the tension in your muscles, waylay your emotions, and get control of the situation.

With patience, you can slay the dragon of pressure and stress, giving yourself plenty of time to identify a solution.

6. Attention
When faced with pressure, your attention is often swept away. Your ancient brain kicks into high gear building a fictitious future to derail your progress. By building your attention you can keep this ancient brain at bay because you will be more adept at identifying the many false alarms trying to hijack the narrative. How can you build attention? Choose an activity that focuses on the moment and requires your attention – think learning a new language, playing an instrument, chess, or even dancing.

5 Key Reasons You Want To Stay Calm Under Pressure

5 Key Reasons You Want To Stay Calm Under Pressure

Stress. Pressure. The hotseat. Whatever you call it we have all been there. Many times in life depending on our occupation or circumstances we are met with the challenge of staying cool under pressure. The worst feeling in the world is feeling like an anxious mess when these moments come up in life. It does not have to be that way.

We all want to be calm and collected when it counts. No one wants to crumble under pressure. It’s not as hard as you might think to learn to be calm under pressure. The benefits of developing the ability to keep calm are many. The main thing is that the calmer that you are the easier it is to make sound decisions and act effectively.
Check out some of the benefits of staying calm under pressure.

Benefits Of Being Calm

● You will feel more in control of your experience.
● Less stress.
● Able to stay analytical in a crisis.
● Rediscover your creative flow.
● You have clearer communication.
● Enjoy better health.

Reasons To Stay Calm Under Pressure:

 1. You Will Feel More In Control Of The Moment
No one likes to feel out of control. Keeping calm under pressure reduces your body’s adrenalin fight or flight style response. Feeling in control contributes to feeling calm. Being able to handle yourself reduces anxiety, gives you more self-confidence, and gives you a sense of being able to control a pressure-filled situation. As you get accustomed to thriving in pressure filed situations, your stress response becomes less pronounced. This basically means although you are still aware of a pressure filled situation, you ability to handle it is greater.

2. You Will Be Able To Make Better Decisions.
Staying calm makes it easier to make good decisions. Tunnel vision is often a consequence of panic and fear. Calmness helps you see the big picture. Try taking a deep breath and focusing on the task at hand. The quality of the choices that you make will improve by keeping calm.

3. Mental Clarity
Mental clarity can be paired with decision making. Being able to think clearly, objectively, and analytically are key to handling yourself in a situation where calmness is critical. Consider this an advantage you have over the situation. Strive to stay calm and keep your head in the game in stressful situations.

 4. Creativity
When you are calm you are able to come up with creative solutions for problems more effectively. When you are anxious, or uptight creativity does not come as easily. Strive to channel creativity through calm collected thinking.

 5. Problem-solving.
Similar to creativity it is easier to objectively solve problems if you are not stressed out or anxious from pressure. Seeing the big picture is a part of problem-solving that definitely works best when calm. Learning how to problem solve in the heat of battle is a skill that will set you apart. This is a great tool for your career, academia, or personal life.

These are just some of the reasons to develop skills that allow you to stay calm under pressure. Learning to use these skills can keep you sane, help you level up in life, and benefit you all other areas of life. The more you practice staying calm in stressful situations the better you will be able to handle high-pressure situations.

Don’t strive for perfection or set unrealistic expectations. If you are not naturally calm under pressure know that it will take practice. Once you start to focus on being calm under pressure and building these skills it gets easier. Practice brings calmness.

6 Signs That You Are Under Too Much Pressure

6 Signs That You Are Under Too Much Pressure

The majority of people are under the impression that they recognize the signs of stress. The reality, though, is that we often fail to recognize the signs until we're so deep in our stress that we're making ourselves sick. When you're under pressure, you overthink, you worry, you struggle to cope with your emotions, and ultimately, your body responds. The better you recognize the symptoms, the earlier you realize you are dealing with too much pressure, which means you can manage it sooner to ensure it is under control. With that in mind, let's highlight six signs that you are under too much pressure.

1. Headaches
When you're stressed out and under pressure, the muscles in your neck and shoulders tense up. This, in turn, can cause a headache. Generally, tension headaches are typified by pain in the back of the neck, head, and forehead. While it's generally a dull pain, it is a constant one and you might also feel pressure.

2. Aches & Pains
Our bodies tend to experience more aches and pains as we grow older, but there is a difference between that type of soreness and stress-related aches and pains. When you're under too much stress and pressure, your body's sympathetic nervous system kicks into high-gear, stimulating the fight or flight response. This can result in increased tension in your muscles, thus leaving you with aches and pains.

3. You're Constantly Under the Weather
If you catch every cold, flu, and illness going around, then it's likely because you're stressed out from too much pressure. Cortisol, the stress hormone, negatively impacts your immune system and when you're exposed to it for too long, you become more susceptible to illness.

You may also experience digestive issues, whether it's indigestion and heartburn or issues with your bowels.

4. Skin Problems
Whether it's itchy skin or acne, the stress that too much pressure causes can result in serious skin problems.

You might not think of itchiness as being related to pressure and stress, yet stress can cause inflammation issues in your skin which makes you itchy.

While a poor diet and a lack of hydration can contribute to acne, your problem might be bigger. Have you ever stopped to think why your diet is poor? Too much pressure might be contributing to the problem. The more stressed out you are, the more sebum your body produces, leaving you at risk of clogged pores thus more likely to experience acne (and possibly ingrown hairs as well).

While it isn't strictly a skin problem, something that does come when you're under too much pressure is an excessive sweating problem (which can cause its own skin problems).

5. Irritability
Do you snap easily? Are you prone to lashing out with your friends, family, and co-workers? You might think they're being more annoying than usual, but the reality is more likely related to your stress levels. You're under too much pressure and you are unpleasant to be around because of this.

6. Concentration Problems
If you feel as though you're being pulled in every direction, it's probably because it is. The stress that stems from being under too much pressure tends to negatively impact your concentration.

Of course, your concentration issues could also be related to fatigue. When you're under too much pressure you will likely experience exhaustion. When in a heightened emotional state, the type that comes from too much pressure, your brain struggles to store information and this can leave you feeling more exhausted. Combine that with the lack of sleep you are likely dealing with due to stress, you are creating a toxic state of being for yourself.

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