How to Stay Mentally Strong Under Pressure
By Chris Savage // Reliable Strategies
1. Your State of Mind
Your mental state at any given moment is determined by what you’re focusing on at that moment.
If I’m doing a presentation at work and my focus is on the audience judging me and not liking me, or that I’m unprepared, my performance will be limited at best.
When I change my focus to a calm reassurance that I can do it, I’m more than capable of presenting my information.
I remind myself I’m a likeable and talented presenter, so can relax and get out of my own head, and deliver an outstanding presentation.
What you choose to focus on determines how you feel.
2. You Think in Pictures
Your mind thinks in pictures.
Those pictures have associated feelings that go with them.
Visualize yourself experiencing intense pressure at work, and dealing with it in a calm and measured way.
Over time you'll lean towards the new, preferred behaviour.
How do you see yourself?
Do you identify as a person who can’t handle work pressure, and is that ok with you?
Or do you see yourself as someone who not only handles work pressure but thrives on it, and embraces it?
You can choose who you want to be.
4. Your Life Outside Work
What you do outside of work affects how you perform at work. Get outdoors and do some physical activity.
That sharpens your mind and increases endorphin activity.
You feel more relaxed, confident, and clear. Your performance at work and life will reflect that.
5. Study Success
Read books and study successful people who have to deal with enormous amounts of intense pressure at work.
Think Jeff Bezos, Mark Zuckerberg, or anyone in a senior position who is responsible for large sums of money and a team of employees.
They have more work pressure than anyone and they've developed ways to not only deal with the pressure, but to thrive on it.
You can learn a lot from these people. One good idea implemented can change your whole life.
6. Meditation and Deep Relaxation
Start to meditate or make time to undergo deep relaxation.
These can calm your mind and put things into perspective.
When you’re in a calm relaxed state, contemplate questions like;
- Do I really need to feel this pressure? Why don’t I just relax and go with it knowing I have the ability to handle whatever comes up?
- How can I better handle pressure and what am I going to do about it?
- What type of person do I want to be in times of crisis?
- How will I react differently to pressure in the future?
These questions give you a new perspective and help you find more effective ways to deal with the pressures in your life.
Quotes About Mental Strength Under Pressure
"As soon as you trust yourself, you will know how to live." -- Johann Wolfgang von Goethe
"You cannot be lonely if you like the person you're alone with." -- Wayne Dyer
"Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses -- not so you'll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you'll also gain a feeling of genuine confidence, one that can never be taken away--because you've earned it." - Jordan Peterson
"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles, and less than perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful." -- Mark Victor Hansen
"Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement." -- Golda Meir
"One important key to success is self-confidence. An important key to self-confidence is preparation." -- Arthur Ashe
"But failure has to be an option in art and in exploration -- because it's a leap of faith. And no important endeavor that required innovation was done without risk. You have to be willing to take those risks." -- James Cameron
"Twenty years from now, you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sail. Explore. Dream. Discover." -- Mark Twain
“Persistence is a unique mental strength; a strength that is essential to combat the fierce power of the repeated rejections and numerous other obstacles that sit in waiting and are all part of winning in a fast-moving, ever-changing world.” Bob Proctor
Mental toughness is a lifestyle. It's something that you live every single day of your life. When I was growing up, I was a lazy kid. I was a lazy kid, and everybody goes, 'How did you get to where you're at today? How did you get to where you're running 200 miles at one time in 39 hours? Being so disciplined?' - David Goggins