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How to Stay Calm Under Pressure: 3 Science-Backed Tips

Learn why we panic in high-pressure situations and discover 3 proven strategies to stay calm, focused, and perform at your best when it matters most.

NICOLE BAYES-FLEMING
Jul 25, 2025
2 min read(312 words)
How to Stay Calm Under Pressure: 3 Science-Backed Tips

From athletes missing game-winning shots to professionals freezing during presentations, pressure affects everyone. Understanding why we choke helps us overcome it.

The 2 Main Reasons We Struggle Under Pressure

  1. Cognitive Overload (Distraction)

    • Worries and fears compete for mental bandwidth
    • The brain can't process task-relevant and anxious thoughts simultaneously
    • Example: Forgetting speech points while worrying about audience judgment
  2. Over-Analysis Paralysis

    • Overthinking automatic skills disrupts performance
    • Studies show golfers putt worse when analyzing mechanics
    • The "expertise reversal effect": Conscious control harms mastered skills

3 Proven Strategies to Stay Calm in High-Stress Situations

1. Embrace Pressure Through Exposure Training

  • Why it works: Builds familiarity with stressful conditions
  • How to practice:
    • Rehearse presentations with mock audiences
    • Time yourself during practice exams
    • Simulate high-pressure scenarios before the real event

2. Create a Pre-Performance Ritual

  • Benefits: Anchors focus and prevents anxiety spirals
  • Effective routines include:
    • 4-7-8 breathing technique
    • Power poses for confidence
    • Listening to a pump-up song
    • Reviewing positive affirmations

3. Practice Mindfulness for Present-Moment Focus

  • Key advantage: Redirects attention from worries to the task
  • Quick mindfulness exercises:
    • 5-4-3-2-1 grounding technique
    • Body scan meditation
    • Focused breathing (9-minute guided meditation)

Real-World Applications for Pressure Management

Situation Pressure Solution
Job interview Mock interviews with friends
Public speaking Practice with distracting elements
Sports performance Develop pre-game routine
Academic tests Timed practice sessions

Key Takeaways for Performing Under Pressure

  • Pressure triggers distraction and overthinking - not incompetence
  • Gradual exposure builds stress resilience
  • Rituals create psychological safety
  • Mindfulness maintains task focus

Pro Tip: Combine these strategies for maximum effect. Start with exposure training weeks before big events, establish rituals as the date approaches, and use mindfulness techniques in the moment.

NICOLE BAYES-FLEMING

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