Quick tips 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. Here’s four tips to help survive and thrive.

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 may face on a 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 think clearly in the middle of the situation, as we’ve already formulated the ideas and rehearsed the possible outcomes. For example, if you’re facing a tough meeting at work or with a client writing down some talking points for the meeting and then anticipating the responses will help keep our focus on what’s important. Consider taking some down time after a pressured event if you can to reflect on the situation and think about steps as to how we might respond in a similar situation in the future.

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 focussed 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 achieve a better outcome.

4. Breathe. ReachOut Australia recommends the following method of deep breathing to regain focus and relax:

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

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

Most importantly, remember that the journey doesn’t have to be undertaken alone. AFA Care is here to help, get in touch at 1300 360 364.

Source: This is an edited extract from Take the pressure down, available from AFA Care and Benestar, https://benestar.com