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Coping with pressure

Coping with pressure

From time to time, everyone must cope with the pressure of their own expectations or that of others. They may feel they don't have the skills needed or the weight to succeed.

However, they are often expected to become mentally stronger or tougher to lessen the frustration from feeling out of their depth. Athletes, adventures, entrepreneurs widely adopt this mental toughness. But this it can push performers to shy away from an intimidating challenge.

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Know why performance matters. This is all about your values. Clear values will help you spot when they could be violated and measure how to respond when you feel under pressure. For example, your goal may be to become the highest goa...

People do better when they acknowledge and face their fears, worries and stress instead of fighting them. For example, the more you try to block out challenging thoughts, the more evident they become.

To perform well under pressure, distance yourself from destructive thoughts and self-talk. Remind yourself that your thoughts are often emotionally driven thoughts, not facts. 'I'm useless at presenting, this will be embarrassing.'

When you're under pressure, your feelings might overwhelm you, such as  saying, 'I'm terrified.' This can trigger the fight-or-flight response and prevent you from finding solutions.

Rigid thinking and routines can contribute to feelings of pressure. Increase your mental flexibility by deliberately challenging your usual way of doing things.

'Should', 'must', 'have' is loaded with expectations and pressure and can instantly trigger a threat reaction. 'I should be able to win.' or 'I should be able to finish this project tonight.'  Instead, reword it as opportunity or awareness

Those who practice mental toughness often ignore their worries and could self-sabotage.

This approach to coping with pressure is drawing on the principles of acceptance and commitment therapy (ACT). It blends insight from Buddhism and other perspectives with psychotherapy.

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