How to Take the Stress Out of Pressure

Have you ever felt the need to succeed at something and it stressed you out that you ended up quitting even though it was something that you wanted to do? There are ways to make it so that pressure doesn’t end up stressing you out.

Below, six tips on how to motivate—not stress—yourself with pressure:

1. Understand Pressure
Pressure gets a bad rap, but it can actually be a good thing. The pressure we feel when we’re going after a job promotion, trying to come through on a promise to a loved one, trying to push ourselves to accomplish something new, that’s pressure that can motivate us to grow and achieve new things.When we react to pressure with fear, that’s when stress creeps in. Pressure and stress are connected by rumination. What was once motivating pressure becomes something else entirely when we start doubting our abilities or when we worry about all the things outside of our control.This kind of negative thinking can tie negative emotions—like anxiety or self-doubt—to our goals, and that’s when we started to get stressed. If we can’t break from that worry cycle, it can stop us from ever seeing the finish line.

2. Know That Pressure Is Doable
An important distinction between pressure and stress is what the situation is asking of you. If you’re being asked to do something that you don’t have the resources to do, that’s stress. If you’re feeling like you need to perform at a certain level or deliver a certain quality of product, that’s pressure.Notice the biggest difference? Pressure is doable. You have it within you to deliver and to perform your best. Use that definition of pressure to give you confidence and a concrete way to tell if you’re actually in over your head.

3. Combat Stress With MeaningIf you’re facing a doable situation and you still find yourself stressed, it might just be because you’re pursuing something meaningful. When you’re focused on the things that matter most to you, you have more invested and therefore you’re more affected by its outcome. Recognizing your “why” can help you convert stress into motivation. If you’re feeling stressed by pressure, try writing down the “why” behind your goal. Why do you care about what you’re pursuing, and why is it meaningful to you? Revisit that note each time the stress starts to stir up.

4. Start Your Day With Mindfulness
To minimize the obsessive and anxious thoughts that link pressure and stress, it’s important to monitor the time you spend drifting off into “What If” land. (What if I mess up my sales pitch on Thursday? What if I disappoint my kids by missing one of their play performances?)We can tend to go there when we’re waking up for the day. It’s easy to let our thoughts wander and turn into stress when we’re putting together breakfast or staring at ourselves in the mirror before brushing our teeth.To combat that tendency, stay mindful by getting some light exercise in the morning or practicing mindfulness techniques. Try picking up a familiar object, like your favorite coffee mug or sweater, and noticing new things about it. Look out a window and notice every detail as if you had to paint the scene on a canvas. The more focused you can get on something other than your ruminating thoughts, the better.
5. Keep Your Eyes On Your Own Mat“Keep your eyes on your own mat.” Beyond the literal suggestion not to stare at someone else twisted in warrior poses, it served as a reminder to everyone in the class not to compare themselves to each other. Although some may see competition as a highly motivating factor, it can also become intimidating. When competition discourages you, keep your eye on your own mat and focus on your own self improvements.

6. Accept the Pressure
Truth: Fighting pressure will only make things more difficult in the end. When you accept pressure for what it is—maybe a slightly uncomfortable but motivating force—it’ll help you press onwards with more determination.It can help to recognize that you’ve dealt with pressure before—and you came out on top. If self-doubt starts to creep in, recap the things you’ve previously accomplished with the help of a little pressure. You’ve done this before—accept and believe that you can rise to the occasion yet again.

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