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Before we introduce some techniques that can help you work under pressure, we would like to explain what actually happens in your body and mind during high-stress moments.

When you feel overwhelmed, your body isn’t just panicking. It enters the survival mode known as the fight-or-flight response.

Here’s what happens physiologically:

• Cortisol and adrenaline flood your system.

• Your heart rate increases, your breath becomes shallow, and your muscles tense up.

• Blood flow is diverted away from the prefrontal cortex (which handles planning, logic, and decision-making) toward parts of the brain used for rapid reaction.

• This is why you might feel mentally foggy, irritable, or unable to focus when pressure spikes.

As such, people struggle to work under pressure because the part of the brain they need most to think clearly under stress (the prefrontal cortex) is partially offline in these moments.

So, how can you strengthen your ability to work under pressure? Let's find out!

1. Adopt a Growth Mindset

The first step towards learning how to handle pressure is cultivating a growth mindset. This means that you have to train your mind to accept all the new challenges that come your way and see them as opportunities.

Individuals with a growth mindset consider that abilities can be developed with effort and persistence. Because of this, they continuously grow and evolve. In other words, instead of fearing failure, they treat it as a valuable learning experience and don't worry that much about outcomes.

One practical way to adopt this mindset is by rephrasing negative thoughts. For example, replace I can’t handle this with This is tough, but I’m learning how to manage it.

2. Learn How to Enter a Flow State

Flow is a state of deep immersion in a task where productivity and creativity peak. To enter this state under pressure:

• Start by minimizing external distractions: turn off notifications, close irrelevant browser tabs, and create a quiet workspace.

• Break large tasks into smaller, more manageable ones and tackle one task at a time.

• Choose tasks that are challenging but achievable.

• Set a specific goal for each session.

• Use cues like music, routines, or rituals to signal your brain it’s time to focus.

For more details about entering a flow state, you can check our comprehensive guide on the topic.

3. Train Your Prefrontal Cortex with Mendi Neurofeedback

When you're under pressure, your ability to think clearly, make sound decisions, and regulate your emotions all depend on one key area of your brain: the prefrontal cortex. This is the control center for focus, logic, emotion regulation, and goal-directed behavior, all of which tend to shut down when stress kicks in.

Mendi is a neurofeedback device specifically designed to strengthen the prefrontal cortex through real-time brain training. By using Mendi regularly, you’re not just calming your mind; you’re actively improving the brain’s capacity to perform under pressure.

Here’s how Mendi can help:

• It can boost focus and attention, so you can stay on task even when stress is high.

• It can improve your emotion regulation skills, helping you stay composed instead of reactive.

• It can increase self-awareness, so you can recognize when you're entering a stress state and adjust before it spirals.

• It can help strengthen mental flexibility, making it easier to switch gears, solve problems, and adapt in fast-paced situations.

Over time, training with Mendi conditions your mind to stay calm, clear, and centered even in high-stakes environments. That’s what real mental resilience looks like.

4. Prepare for the Peak Season in Advance

Pressure often intensifies during busy periods, such as end-of-quarter reviews, product launches, or holiday rushes. To handle these periods effectively, start by analyzing previous peak seasons to identify patterns or bottlenecks. Then, create a detailed plan that includes:

• Task timelines

• Deadlines

• Resource allocation

• Contingency strategies

It's extremely important to communicate expectations clearly with your team and distribute job duties well in advance. You can also use digital project management apps to monitor progress and make adjustments when needed.

And don't forget to include breaks into your schedule to avoid burnout!

5. Work on Your Time Management and Organizational Skills

When you're under pressure, you can easily get disorganized. This, in turn, increases your stress levels, which then limits your ability to work. Therefore, focus on strengthening your organizational and time management skills.

Here's how to learn to stay organized:

• Start by planning your day the night before and setting realistic goals.

• Use time-blocking to allocate specific periods for each task.

• Leverage digital tools like Google Calendar, Trello, or Asana to monitor progress and deadlines.

• Keep your workspace organized by decluttering weekly and keeping only essential items at hand.

• Learn to say no to non-essential commitments to safeguard your schedule.

• When you have new tasks, review and adjust your priorities.

For a more comprehensive discussion on strengthening organizational skills, you can check our guide on this topic.

6. Focus on Micro-Goals

When the big picture feels overwhelming, break it down into micro-goals: small, actionable steps that bring you closer to the final objective.

For example, you can start your day by identifying 2-3 key tasks for your to-do list that are both urgent and achievable. Then, focus on one task at a time and, when it's complete, reward yourself for this. When you celebrate your wins, you fuel your motivation and keep your morale high! You can also use checklists to visualize progress and create a sense of accomplishment.

At the end of each day or week, you can celebrate what you have achieved and assess whether you're closer to your end goal.

7. Stay Physically Healthy

Your physical health directly impacts your mental performance and ability to handle pressure. As such:

• Get 7-9 hours of sleep per night to allow your brain to recover and reset.

• Engage in regular physical activity. Did you know that even a short walk can reduce stress hormones and improve mood?

• Choose foods that fuel your body and brain: complex carbs, lean proteins, and plenty of water.

• Avoid excessive caffeine and processed sugar. These can lead to more energy crashes and heightened anxiety.

• Build a consistent daily routine that includes movement, hydration, and mindful eating habits to support long-term well-being.

8. Try Visualization Techniques

Visualization can help you mentally prepare for high-pressure scenarios, although it can also help you in the moment—when you feel like you can't take it anymore.

It only takes a few minutes to practice visualization. All you have to do is close your eyes and vividly imagine yourself tackling a challenging task with confidence and composure. Include as much sensory detail as possible—what you see, hear, and feel—so your brain becomes familiar with the scenario.

You can also visualize your responses to difficult conversations or high-pressure situations, mentally walking through your strategy and behavior. You can also pair visualization with positive affirmations (they really work, we promise!).

Another method that may work for you is visualizing worst-case scenarios. This can help you make plans for dealing with any problems that may arise in the future. Being prepared for any possible outcomes can reduce anxiety and help you feel like you're in control.

9. Delegate When Possible

If you try to do everything yourself, you'll eventually end up with burnout. Therefore, if you want to work effectively under pressure, it's of the essence to learn to assess which tasks can be handed off to others based on their skill sets and availability.

In this regard, you also have to strengthen your communication skills. You need to be specific about the outcomes you expect and provide the necessary context.

Ultimately, you need to trust your team and allow them autonomy. At the same time, let them know that you're always there to support them.

When you delegate daily tasks, you're not simply doing yourself a favor. This fosters growth and accountability among team members!

10. Take Breaks

Your mind and body need a break! You can't work for hours at a stretch and maintain the same level of mental clarity and creativity. So, don't underestimate the importance of mental breaks!

You can use, for example, the Pomodoro Technique (25 minutes of focused work followed by a 5-minute break) or other methods. The secret, however, is to step away from your screens, stretch, or take a short walk to reset your mind. For longer breaks, schedule time for lunch and a brief afternoon recharge.

11. Don’t Multitask

While multitasking may seem like a time-saver, it divides your attention and reduces overall efficiency. The brain switches focus rapidly rather than doing two things at once, which increases the likelihood of mistakes.

Instead, practice single-tasking by focusing on one item at a time until it’s complete or reaches a logical stopping point. You can use prioritization tools like the Eisenhower Matrix to identify which tasks deserve your full focus.

12. Know Your Limits and Don’t Push Them

It's important to know your own limits. Knowing when to say no, when to ask for help, and when to step back shows maturity and self-awareness.

For instance, you can create a personal workload threshold and check in with yourself regularly to monitor your stress and fatigue levels.

It's equally important to create a healthy work-life balance and establish clear boundaries, such as defined work hours and protected personal time.

Another excellent method is keeping a record of tasks or situations that consistently make you feel overwhelmed. Then, you can use this data to reassess and reprioritize responsibilities.

13. Practice Deep Breathing and Mindfulness

Deep breathing and mindfulness can be incredibly helpful in maintaining your focus, remaining calm under pressure, and handling stress effectively. For example, you can try the 4-7-8 breathing technique, which implies:

• Taking a deep breath for 4 seconds

• Holding your breath for 7 seconds

• Exhaling for 8 seconds

You can also try focusing on the present moment for a few minutes. For instance, choose an object on your desk and spend those minutes examining it closely. Outline all its characteristics: shape, size, color, and the way it feels to the touch. This will help you clear your mind and stay grounded.

14. Strengthen Your Communication Skills Under Pressure

In stressful environments, miscommunication can lead to missed deadlines, duplicated efforts, or conflict, all of which amplify pressure. Strong communicators can clarify expectations, ask for help, give feedback, and keep everyone aligned even when tensions run high.

Good communication also improves team cohesion and trust, making it easier to navigate challenges collaboratively. It helps you remain assertive without being aggressive and ensures that vital information is shared clearly and quickly.

It may be helpful to develop effective coping mechanisms if you want to maintain good communication with your colleagues in high-pressure situations. These can make all the difference!

Why Do Employers Ask About Working Under Pressure?

Employers ask this question to understand your ability to stay composed, handle workplace stress, make decisions, and maintain effectiveness in demanding situations. They want to gauge your emotional intelligence, problem-solving ability, and level of preparedness for high-stakes tasks.

This question also gives insight into your mindset and whether you can handle the dynamic pace often required in modern workplaces. A strong answer reassures them that you're capable of staying productive, even when the pressure is high.

How Can You Respond to How Do You Work Under Pressure During an Interview?

When answering this question, use the STAR method (Situation, Task, Action, Result) to provide a structured and compelling response. Choose a specific example from the past that showcases your calm demeanor, your ability to assess priorities, and how you collaborated or adapted to succeed. Keep the tone confident but humble, and avoid generic claims as I thrive under pressure without evidence, as they tend to be considered red flags during interviews.

Example:

In my previous role, we faced a tight deadline for a client project after some unexpected revisions. I quickly gathered the team to reassess the timeline, identified critical tasks, and reallocated resources to ensure efficiency. I maintained open communication with both the client and the internal team to manage expectations. As a result, we completed the project one day ahead of the new deadline, and the client praised our responsiveness and quality of work.

This response will undoubtedly impress your potential employer and set you apart from other candidates!

Ready to Level Up Your Stress Resilience?

Mendi is a cutting-edge, non‑invasive neurofeedback device that helps train your brain to stay calm, focused, and in control during stressful situations. By using Mendi for just a few minutes a day, you can strengthen your cognitive performance, boost emotion regulation, enhance your mental well-being, and learn to stay centered in high-stress situations.

Imagine walking into your next deadline, presentation, or crisis with quiet confidence that you’ve trained yourself to handle it. Start your Mendi journey today and turn stress into strength!

Frequently Asked Questions

How do you handle working under pressure?

To handle working under pressure, it's important to break large tasks into smaller ones, manage time carefully, learn to enter a flow state, practice mindfulness to stay calm and train the brain to improve stress management and emotion regulation.

How to cope with extreme pressure?

In moments of extreme pressure, try breathing exercises, use visualization to mentally rehearse success, be compassionate towards yourself, and remind yourself that your progress matters more than the outcome. Regular brain training with Mendi can also improve how your brain responds to stress long-term.

How can I develop a positive mindset to manage stress better?

To develop a positive mindset for better stress management, focus on transforming negative self-talk into positive affirmations, practice gratitude daily, and challenge negative thought patterns.

What are some effective time management techniques for high-pressure situations?

To effectively manage your time in high-pressure situations, apply the SMART criteria, prioritize tasks, and break larger projects into smaller, manageable parts.

How can I handle stress and pressure?

To handle stress and pressure better, start by identifying your stress triggers. Then, in stressful situations, use techniques like mindfulness, exercising, and neurofeedback to stay focused and grounded and build mental resilience over time. Take breaks and avoid multitasking to stay clear-headed.

How can I utilize support systems to manage stress?

A strong support system like friends, family, and mentors can significantly boost your ability to manage stress. Connecting with others provides encouragement and guidance, making tough times easier to navigate.

What are the signs of too much pressure, and how can I recognize them?

Too much pressure manifests as stress, anxiety, irritability, and even physical symptoms like headaches and insomnia.