Working Under Pressure

Making Better Decisions Under Pressure, Part III

Pressure and poor decisions often go together. There are several obstacles to making smart decisions when your stress levels are high. Having an awareness of this fact is an essential first step.

When you’re under pressure, remind yourself that you need to be cautious before making any decisions.

Attack your stress from a physiological perspective:

1. Make your brain more resilient to the effects of pressure. Mindfulness is the best preventative medicine for your prefrontal cortex. This is the part of your brain that is numbed by pressure. When the prefrontal cortex isn’t at full capacity, emotions have too much influence in decisions.

1.When you’re mindful, the brain retains the ability to filter out distractions, focus, and make wiser choices.

2. Slow down. The effects of stress speed up your actions and thoughts. This creates even more stress. It’s not easy to slow down when you feel pressured to rush, but slowing down is an effective way to get out of your head and be more mindful. Slowing down also provides more time to think.

• Your responses to stress don’t have to be automatic. You can create a little breathing space and take back control.

3. Breathe. Your breathing is one of the few physiological processes under your direct control. You can breathe faster, slower, deeper, more shallow, or hold your breath at will.

• Take control of your breathing when you feel stressed. Try breathing in slowly for 4 seconds, hold your breath for 2 seconds, then exhale for 4 seconds. There’s no reason to breathe deeply.

• Take breaths of typical depth, understanding that the natural response during times of pressure is to breathe shallowly. Take the depth of breath you would take if you were relaxed. Overfilling your lungs creates discomfort and more stress.

4. Relax your muscles. Relaxing your body will lower the stress you feel. It’s natural for your muscles to tighten and hold stress. A massage or progressive relaxation recording can release a lot of stress from your body.

The impact on your mind and body from pressure-filled situations is real. Use your body to combat stress and anxiety. These tools can take time to perfect, so begin using them immediately.

“Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy, and rewarding life.”

- Marilu Henner