Managing your emotions under pressure is an important skill for both personal and professional success.

Unfortunately, many of us often feel overwhelmed, stressed, and anxious but find managing emotions under pressure to be extremely challenging.

There’s pressure to meet deadlines at work, to please others, or simply to keep up with a hectic schedule. While this type of pressure is often common and can be manageable, there are other types of pressure that can be more difficult to cope with.

This kind of pressure can stem from many sources – a difficult situation at home, stress from schoolwork, or anxiety about an upcoming event.

Admittedly, managing emotions under pressure can be tricky. But, it is essential for maintaining your well-being and productivity. 

Steps for managing emotions under pressure

Whether it’s a high-stakes meeting at work, or a critical presentation in front of a large group, the pressure to perform well can be intense. For some people, this pressure can lead to feelings of anxiety or stress.

If you’re feeling overwhelmed by emotions under pressure, here are some steps that can help you manage them:

1. Acknowledge your emotions when under pressure

The first step to managing your emotions is acknowledging that you feel them. Don’t try to bottle them up or push them away. Accepting your emotions can be difficult, but it’s an important part of managing them effectively.

2. Identify your triggers to manage your emotions

Once you’ve acknowledged your emotions, take some time to identify what’s causing them. Are there certain people, situations, or events that tend to trigger negative emotions? If so, try to avoid those triggers if possible.

“Don’t turn your SAD EVENT into a SAD STORY”

Jelani Daniel

3. Practice self-awareness to manage emotions under pressure

Paying attention to your own emotions is key to managing them effectively. Notice how your emotions change throughout the day and week. And, be honest with yourself about how you’re feeling.

This self-awareness will help you better understand your emotions and how to manage them.

4. Develop a support system to help manage your emotions

Surround yourself with people who make you feel good and who will support and empathize with you during difficult times. These people can provide a shoulder to cry on or an ear to listen when you need to vent.

5. Take a break to regulate your emotions

If you’re feeling really overwhelmed, take a break from whatever is causing your emotions. This can be anything from taking a mental health day from work to stepping away from a difficult conversation.

6. Be patient when managing your emotions

Managing your emotions is not always easy. And, it’s okay to have setbacks. Just be patient with yourself and keep trying.

7. Make time for activities you enjoy to manage emotions

Do things that make you happy and help you relax. This can include anything from reading, going for walks, or listening to music.

Read also: 15 Simple things to stop doing now to be happier

8. Be kind to yourself when managing emotions under pressure

Be kind to yourself. Managing your emotions can be difficult, so cut yourself some slack. Be gentle with yourself and give yourself grace.

9. Seek professional help to manage your emotions

If you’re struggling to manage your emotions on your own, don’t be afraid to seek professional help. A therapist can provide you with tools and strategies for managing your emotions in a healthy way.

10. Find healthy coping mechanisms for emotional regulation

When you’re feeling overwhelmed by your emotions, it’s important to have healthy coping mechanisms in place. These can include things like exercise, journaling, or deep breathing exercises.

Read also: 8 Expert tips to calm down quickly when anxious

“I tried the DIFFERENT EMOTIONS until I realize LOVE was my most POWERFUL WEAPON”

Jelani Daniel

Final words on managing emotions under pressure

Pressure is an inevitable part of life. We all experience it in different ways and to different degrees, but one thing is for sure: we all want to know how to manage our emotions under pressure.

The steps we outlined in this post should help you deal with the emotional challenges that come with any high-stress situation. Comment below and let me know how these tips worked for you.

Related topics

Why is it important to control my emotions?

In any given situation, it’s important to be able to control your emotions.

Why?

Because your emotions can have a profound effect on the way you think, act, and even feel.

When you’re in control of your emotions, you’re more likely to make clear-headed decisions, stay calm under pressure, and manage stress more effectively. In short, controlling your emotions can help you lead a happier, healthier life.

Of course, that’s not to say that it’s always easy to keep your emotions in check. But with practice, it is possible to develop emotional intelligence and learn how to better regulate your emotions. Read more

What is emotional intelligence?

Emotional intelligence (EI) refers to the ability to perceive, understand, and manage emotions. It is a relatively new concept, but is now widely recognized as a important factor in success, and it is often cited as a key ingredient in leadership and team performance.

Although the concept of EI is still evolving, there are a few core components that are generally agreed upon. These include self-awareness, self-regulation, empathy, and social skills.

Individuals who are high in emotional intelligence are typically able to effectively navigate the social landscape and make positive choices in their personal and professional lives. Discover 4 key ways to improve your emotional intelligence

References

Gross, J.J. & Thompson, Ross. (2007). Emotion Regulation: Conceptual Foundations. Handbook of Emotion Regulation. 3-27.