4 ways to take the pressure down

Facing pressure is part-and-parcel of our everyday lives, at work, at home or even out in social settings. In times of pressure, it can be easy to lose our energy and focus due to stress, so here are some tips to help thrive through any situation.

1. Plan ahead
While it’s hard to predict how a day is going to pan out, we can work out the sorts of pressures that we may face ona daily basis. It’s important to write down the sorts of difficult situations that we usually face at work and at home, along with some possible strategies to help us handle each situation.  Pre-thought and planning helps us to think clearly in the middle of the situation, as we’ve already formulated the ideas and rehearsed the possible outcomes.

2. Break into steps
When it comes to the pre-planning, it’s helpful to break the scenario into steps to make the task ahead appear more manageable, which will allow us to stay focused on one step at a time and conquer the situation as efficiently as possible.

3. Be flexible
Sometimes high-pressure situations can eventuate when we least expect them. Whether it is expected or not, staying flexible, being open to different outcomes, and being open to compromise can help us to achieve a better outcome.

4. Breathe
To regain focus and to help relax in stressful situations, try the following method of deep breathing:

  • Breathe in through your nose for a mental count of 4
  • Hold your breath for a mental count of 7
  • Breathe out through your mouth for a mental count of 8
  • Repeat the above 4-5 times.


The best part about this calming exercise is that it can be done anywhere, though it’s best that we find a quiet space whenever possible.

Source: This is an edited extract from ‘4 ways to take the pressure down’, available from AFA Care and Benestar at https://benestar.com/.