How to Train Your Mind to Withstand Any Pressure
Use these 7 steps to build a mental fortress
Different forms of pressure are a natural part of life.
At work, we are under consistent pressure to increase our output. Relationships can create mental strain. And most importantly, we pressurize ourselves into achieving more.
We can’t escape inevitable pressure factors. Some try to ignore them, but that only leads to delays. As such, pressure-mitigating habits are a must. In other words, we need to find effective ways to deal with pressure.
That’s where mental training comes to fruition.
By learning pressure-countering techniques, we improve our responses. And those responses will help us withstand unavoidable stress factors, expectations, and other pressure-inducing forces.
On this basis, here is a no-nonsense guide on how to train your mind to withstand any pressure.
Prepare your mind for rewards
The first step toward building a mental fortress is to shift your expectations.
When you feel that your professional success, your relationships, or your general circumstances are under threat, the pressure starts to spread in your mind.
In the words of Art Markman from Fast Company,
“One reason why your focus of attention narrows under pressure is that most of your world is structured around positive things. So, when you’re feeling like there is a threat, the world seems like it is a poor match for your motivational state.”
Consequently, try to replace the threat with something rewarding.
As such, it’s best to prepare your mind for rewards at the end of your current endeavor.
Let’s take the example of a challenging work assignment. You feel the pressure because you know that the results might impact your professional situation. The fear of failure and its potential ramifications form a threat — and the pressure penetrates your mind.
The solution is to give yourself a small reward for every part of the work assignment. If you’ve completed 20%, take a break and listen to some of your favorite music. Once you break the task down into small steps — and reward yourself after each step, you’ll stop thinking about the project as a whole. Your mind will focus on achievable tasks — easing the pressure of the larger context of the assignment.
Use a Stoic approach to concentrate on your sphere of influence
“You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius in Meditations
Stoic thinking is a powerful tool against pressure.
Once you grasp the power of focusing on your sphere of influence, you’ll prevent pressure factors from taking over.
In this context, The Daily Stoic writes the following:
“If we can focus on making clear what parts of our day are within our control and what parts are not, we will not only be happier — we will have a distinct advantage over other people who fail to realize they are fighting an unwinnable battle.”
Consequently, when you start to crumble under pressure, take a moment to check which activities are currently in your sphere of influence.
Focus your energy on the next 24 hours and ask yourself which parts you can control.
You can build a productive routine. In that same vein, you can cut out unproductive distractions. And finally, you can counter the pressure by practicing mindfulness rituals.
Utilize the teachings of Stoicism to spend your efforts on the right things. Once achieved, you’ll cut the roots of the most pressurizing factors.
Focus on high-impact activities
Akin to prioritizing your sphere of influence, focusing on high-impact activities is an effective weapon against pressure.
Take a look at your daily routine. Find out which activities burden your mind and which ones release tension.
We all have daily rituals that either intensify or counter natural stress factors.
As such, we need to focus on the latter and reduce the former.
Personally, stillness-furthering activities like reading, calm breakfast sessions, and meditation alleviate pressurizing forces. In simple terms, these habits help my mind when it comes to withstanding pressure.
That’s why you need to structure your days around them — removing the breeding grounds for stress, pressure, and mental strain.
Take care of your mind and body
A calm mind and a healthy body are pre-requisites to withstanding any type of pressure.
Whichever high-pressure environment you’re entering, you need the right tools.
If you work in a sector with grueling expectations, you need the right mental and physical strengths to succeed.
As such, the key to withstanding pressure is to approach an obstacle with a balanced mental and physical backbone.
Take care of your sleep rhythm. Eat a healthy diet. And don’t forget to exercise, even if it’s just a 20-minute home workout.
In that same vein, find ways to add calmness to your everyday life. A no-phone before breakfast rule is a powerful habit in this regard. Stop chasing random entertainment. And limit your news consumption to the minimum.
A calm mind and a healthy body are nothing more than an accumulation of small deeds. And once you’ve found your model, you’ll find it a lot easier to cope with pressure.
Cut out pressure-increasing thoughts
The next step toward building a mental fortress against pressure is to revamp your thought patterns.
People who suffer from pressure tend to reframe neutral situations in a negative light. In other words, they focus on the negative instead of implementing positive thinking patterns.
Rhett Power from Inc Magazine explains the re-framing process in the following terms:
“Train yourself to be calmer by tackling negative thoughts head-on. Put each situation in perspective by stopping the alerted, frantic worries, and instead of reminding yourself: This can be handled. This is not the end of the world. First, I’ll do X. Then, I’ll do Y… and so on, until you’re feeling empowered.”
Training your mind to withstand pressure starts with analyzing negative thoughts — and working on solutions.
A positive attitude alone will not eliminate the pressure from your life, but it will put you in a much better position to deal with it.
Practice pressure resistance
As with most mental challenges, resisting pressure takes time and practice.
None of us are born Spartans, and we all need to train our resilience.
Practice comes in many forms. If you’re afraid of public speaking, start with a mini-presentation in front of your friends. University exams might fuel your anxiety, but once you’ve taken five mock exams, the real ones will seem less daunting. And finally, don’t try to have too many professional irons in the fire. Start by taking on a small assignment, and work your way up toward more responsibility.
Stay super organized
The last crucial pressure-decreasing habit is to stay organized.
If your life is a mess without routines, personal rules, and organizational hacks, there will be lots of pressure-furthering situations.
Get a notebook and start to plan your days. Minimalize your workspace to stay on top of tasks. And most importantly, curate your commitments.
Much like becoming healthy, staying organized demands a series of daily acts. Successful planning is like a machine that needs various components to function.
Identify the machine’s vital parts, and ensure their presence. Once your days, spaces, and routines work in a well-planned rhythm, you’ll feel much better equipped to deal with pressurizing factors.
