Facing pressure is part-and-parcel of our everyday lives, at work, at home or even out in social settings. In times of pressure, it can be easy to lose our energy and focus due to stress, so here are some tips to help thrive through any situation.

Plan ahead

While it’s hard to predict how a day is going to pan out, we can work out the sorts of pressures that we may face on a daily basis. It’s important to write down the sorts of difficult situations that we usually face at work and at home, along with some possible strategies to help us handle each situation. Pre-thought and planning helps us to think clearly in the middle of the situation, as we’ve already formulated the ideas and rehearsed the possible outcomes.

For example, if we’re facing a tough meeting at work, writing down some talking points for the meeting and then anticipating possible responses will keep our focus on what is important. Consider taking some down time after a pressured event if you can. It can help us to reflect on the situation and think about next steps and how we might respond in a similar situation in future. Just taking a short walk or doing a little deep breathing is a good start.

Break into steps

When it comes to the pre-planning, it’s helpful to break the scenario into steps to make the task ahead appear more manageable, which will allow us to stay focused on one step at a time and conquer the situation as efficiently as possible.

Be flexible

Sometimes high-pressure situations can eventuate when we least expect them. Whether it is expected or not, staying flexible, being open to different outcomes, and being open to compromise can help us to achieve a better outcome.


ReachOut Australia recommends the following method of deep breathing to regain focus and relax:

Breathe in through your nose for a mental count of 4

Hold your breath for a mental count of 7

Breathe out through your mouth for a mental count of 8

Repeat the above 4-5 times

The best part about this calming exercise is that it can be done anywhere, though it’s ideal to find a quiet space.

Of course, everyone is different and these are only a few techniques that might help. It’s important for each of us to be able to identify situations of high pressure, and then go through a range of coping techniques until we find steps that best suit us as individuals.

If you have any questions or need extra support, we're here to help you anytime, in any language. Simply start a chat with us via the home screen of the Sonder app.

All content in Sonder's Help Centre is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

Image credit: freestocks on Unsplash

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