How to calm the mind when under pressure


Vishwa Jani

Poet and writer

There have been times when, we choke in the middle of an interview, because of nervousness.


We are unable to study a day before the exam because of immense stress.

Our main enemy in this process is... distraction.

Our mind is already preoccupied with worries, doubts and fears, so we fail to concentrate on what we have to. And we miss the goal.

Many times, in a life and death situation we take the wrong decision due to stress. It is important to stay calm under these situations and think logically. Rather than avoiding that situation through denial or half-hearted measures.

Here are the ways, successful people tackle such problems:

1. Take a few deep breaths

Breathing slowly and deeply will help release stress. It relaxes us. By focusing on the breath, we can focus on the moment. We just need to breathe in deeply through nose, till the air reaches the belly. By practicing this for a few times, we feel relaxed.

2. Focus on the positives

Generally, in these situations, our mind tends to think on the negative side. We need to think not about the worst that can happen, but the best we can do.

For example, if we are leading a client presentation, we need not think about what might happen if the clients don’t accept the deal. We can instead think about the exposure and learning we are getting. We can think about what would happen if they loved it, and how much profit it will do to the company. This positivity even reflects in our confidence and body language. Staying positive will help our mind avoid stress and anxiety.

3. Follow the 80-20 rule

Whenever faced with an obstacle, we have a habit of devoting more time to the problem than to finding a solution. It's not something we should do. We must spend 80 percent of the time on the solution and only 20 percent of the time to the problem itself. Practicing this will help release stress and bring in more productivity. By just thinking about the problem and not actually working on a solution, we not only waste time but actually feel powerless.

4. Give time to physical health

Our body needs 6 to 7 hours of sleep a day. Usually, due to pressure and stress, we reduce our sleeping hours. We must never do this, at least not for extended periods of time. Rest and work both are equally important to our body. If we don’t get enough sleep, it is impossible for us to give 100% effort.

Along with enough rest, being healthy is also important. We need to find the time to exercise daily. If the body is fit, the mind definitely will be calmer. This will bring positive energy from within during difficult times. This will bring more clarity in mind, needed for work as well as solving emotional issues.

5. Practice gratitude

One of the most important things that successful people do, is practicing gratitude. They appreciate all the little things they have and do. We often wait for big things to be grateful for. However, there’s nothing stopping us from celebrating small achievements. We can be grateful to ourselves and for the loved ones around us. This will keep us happy and relaxed.

Clair Atwell says that:

'It may be pretty hard to overcome at first, but trying to be calm and cool in times of extreme pressure is what will actually save your mental health from going into a totally downward spiral.'

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Bhuvan Eshwari
Nice article good message to the all
Rohit Chopra
Thanks Bhuvan. We will continue to post great content in the future as well !