Therapy Near Me Mental Health Articles

Maintaining composure under pressure is a skill crucial for success in various aspects of life. When faced with high-pressure situations, whether at work, in social settings, or during personal challenges, the ability to stay calm and composed is invaluable. Psychological research offers strategies for managing stress and maintaining composure under pressure. This article explores these strategies, drawing upon scientific studies.

The body’s stress response, often known as the “fight or flight” reaction, is activated in high-pressure situations. This response, while helpful in actual danger, can be counterproductive in modern-day stressors. Lazarus and Folkman’s (1984) theory of stress and coping provides a framework for understanding and managing stress.

1. Mindfulness and Breathing Exercises: Mindfulness meditation and controlled breathing are effective techniques for reducing stress. Studies by Kabat-Zinn (1994) and others have shown that mindfulness can lower stress levels and improve emotional regulation.
2. Cognitive Reappraisal: This involves changing the way you interpret a stressful situation. According to Gross (1998), cognitive reappraisal, a form of emotional regulation, can help in altering the emotional impact of a stressor.
3. Preparation and Practice: Being well-prepared can reduce anxiety in high-pressure situations. Ericsson’s theory of deliberate practice (1993) suggests that thorough preparation and practice can enhance performance under pressure.
4. Positive Self-talk: Changing negative thoughts to positive affirmations can help maintain composure. Seligman’s research on learned optimism (1991) demonstrates the power of positive thinking in coping with stress.
5. Physical Exercise: Regular physical activity is effective in reducing stress and anxiety. According to a study by Gerber and Pühse (2009), exercise can act as a buffer against stress.
6. Social Support: Having a strong social support network can provide emotional support and reduce the impact of stress. Cohen and Wills (1985) found that social support can help in coping with stress.
7. Time Management: Effective time management can reduce the feeling of being overwhelmed, a common trigger for stress. Techniques such as prioritisation and breaking tasks into smaller parts can be helpful.

Maintaining composure under pressure is a skill that can be developed with practice. By employing strategies such as mindfulness, cognitive reappraisal, preparation, positive self-talk, physical exercise, seeking social support, and effective time management, individuals can learn to manage stress and maintain their composure in challenging situations.

• Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer Publishing Company.
• Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.
• Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299.
• Ericsson, K. A. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363-406.
• Seligman, M. E. P. (1991). Learned optimism. Knopf.
• Gerber, M., & Pühse, U. (2009). Do exercise and fitness buffer against stress among Swiss police and emergency response service officers? Psychology of Sport and Exercise, 10(2), 286-294.
• Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357.

How to get in touch

If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.