Remaining serene and composed and in command of yourself under pressure exhibits your mental discipline and training. If you train your brain to remain your companion instead of your foe during stress, you can stay calm and not buckle under pressure. The great achievers such as entrepreneurs, sportsperson, leaders and artists, could not have attained the level of success had they not known the way to stay calm under trying situations. They all possess the capacity to develop and remain a particular state of mental and psychological preparedness which they mobilize as the situation demands.

Here are some of the effective behaviors that helps to train your brain to remain calm and well-poised under pressure.

Think On A Positive Note

When you are faced with a difficult situation and under pressure try to recollect a positive situation or thought that deflects your mind from thinking on the negative aspects of the stressful situation. Thinking positive makes it convenient for you brain to regulate stress by diverting its attention to a stress -free circuit within the brain. The greatest arsenal to counter stress is the capacity to choose a particular thought over another.

Remain Proactive And Perform Physical Activity

Pursuing activities that interest you and indulging in physical activity keeps the body and mind healthy. Simple activities like strolling and climbing stairs can energize the vagus nerve (a portion of the autonomic nervous system) that relaxes the body which is essential for remaining calm under pressure.

Practice Meditation

Research has revealed the immense benefits of meditation in regulating stress, blood pressure and generating calmness under stressful situations. Meditation stimulates alpha brain waves that soothes you and assists to keep you mentally distracted from things that are worrying and troubling you.

Take Five Deep Breaths And Exhale Out

When you experience stress, anxiety and fear, you probably have not observed that you are holding your breath or rapidly breathing. Slow down by pausing for a moment and inhale five deep breaths and exhale. The best part is that you can practice this anywhere and at anytime.

Deep breathing opposes the fight-or-flight reaction by activating the countering parasympathetic response-the one that relaxes us.

Count Your Blessings And Find What’s Right

It is natural to get embroiled in our own situations and narratives, and to think about what is not working properly in our lives. Actually, many people exist that way and spend their lives in constant worry, stress and distress.If you want to remain calm in a crisis, reset your concentration on the things that are going right in your life and you require to be grateful about.

Innumerable research has exhibited that people who practice gratitude for the positive things in their lives have reduced cortisol levels- the stress hormone. If you remain grateful and count your blessings you move on in life with renewed energy, positive thinking and mood and an overall sense of well being.

A Quality Sleep

A lack of sleep can keep the normal stressors on the brink and out of control and almost invincible. A good night’s sleep can make such stressors less overwhelming and easy to cope with. Good sleep assists you to function better psychologically, regulate your emotions and cognitive processes like attention, concentration and memory. A proper sleep also promotes physical wellness by restoring the physical energy and body processes, promoting growth and healing injury.

 Label Your Emotions

The opposite of staying calm is the state of “fight or flight”, a physiological response that happens when a threat or harmful event is perceived. Such a reaction starts when tow regions of the brain known as amygdalae decodes a situation as a danger or threat. This perception leads to secretion of hormones by the brain that alerts your nervous system to make your body ready for imminent action. Your breath becomes short, peripheral vision vanishes, and the body surges your muscles with blood and so forth. This flight or fight situations inculcates fear and to calm yourself you have to break free of such a feedback loop .

You can minimize the “fight or flight’ alerts from your amygdalae if you assign labels or designations to the emotions you are going through at that moment. Reflecting on your emotions and feelings and labeling it helps to calm the amygdalae, and withdraws you from the flight/flight mode and brings clarity to your thoughts and the issues facing you.


Handle pressure by following these simple tips which will not make stress and pressure tip the balance against you. The trick that goes to make pressure work in your favor is to look for the “sweet spot” where there is neither too much or too less of it. As pressure is an everyday element of our daily existence, managing it in manageable proportion can energize and inspire you to perform and reach your goal. By being calm, self-assured and practicing self restraint you can move mental roadblocks and get poised for success.



Science journal enthusiast, and professional health writer

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