UNDER PRESSURE
Regulation Strategies
UNDER PRESSURE
Journal Prompts for when you’re feeling Under Pressure
Journaling when you're feeling under pressure offers a powerful way to unpack the sources of stress and uncertainty. It helps you process your thoughts, gain clarity, and turn pressure into actionable insights, transforming overwhelm into opportunities for growth. This practice isn’t just about managing pressure in the moment; it’s also a chance to reflect on patterns and build resilience, empowering you to thrive under pressure.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person or circumstance that’s causing you to feel this way, but don’t send it. Just allow yourself to sit with the feelings.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Dive into the specific pressures you are feeling right now, and where are they coming from.
Ask yourself: “What can I control in this situation, and what do I need to let go of to ease the pressure?"
Ask yourself: “What does my pressure tell me about my current priorities? Are there things I need to adjust or let go of?"
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
Imagine yourself free from the burden of this feeling. How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
Ask yourself: “When was a time in the past that I faced pressure and came through stronger on the other side? How can I remind myself of that strength now?”
Ask yourself: “What small step can I take today to reduce the intensity of this feeling and bring myself more peace?”
Ask yourself: “When I think about this pressure in the long term, what perspective or mindset shift could help me see it more clearly?
Ask yourself: “What would it look like to let go of perfectionism in this situation? How can I permit myself to just be human"
What would I tell a friend who is feeling like they are under pressure? How can I offer myself the same compassion and reassurance?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Reframe Pressure as an Opportunity
What it is: Reframe the pressure you're feeling as a chance to demonstrate your capabilities and grow professionally. This works because it shifts your mindset from stress to empowerment, turning pressure into a motivator rather than a barrier.
How to practice: When you start feeling overwhelmed, ask yourself, “How can this situation help me grow or demonstrate my strengths?” Use this shift in perspective to fuel your drive and remain focused
Break Tasks into Smaller Steps
What it is: When feeling under pressure, break down your tasks into smaller, more manageable steps. This works because it makes big projects feel less overwhelming and helps you focus on one thing at a time, reducing stress and boosting productivity.
How to practice: Take a moment to write down everything on your plate, then break each task into small, actionable steps. Prioritize the most urgent ones and tackle them one at a time, celebrating each completion to keep your momentum going.
To fuel personal growth and success …
Engage in a Quick Physical Reset
What it is: When you’re feeling under pressure, a quick physical reset like stretching or going for a short walk helps release built-up tension and boosts your mood. It works because physical movement stimulates the release of endorphins, reducing stress and improving mental clarity.
How to practice: Stand up, stretch your arms high above your head, or take a 5-minute walk outside. Focus on your breath and how your body feels as you move, allowing yourself to reset and recharge.
Tip: Try doing this in nature. A study found that just 20 minutes in nature can significantly lower cortisol levels, our body’s main stress hormone, improving overall calm and resilience. Learn more about how spending time in nature can reduce your stress here.
Explore the powerful mental and physical health benefits of spending time in nature—learn more HERE
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Practice Self-Compassion
What it is: When pressure feels intense, practicing self-compassion can help release the internal pressure to be perfect. It works because being kind to yourself fosters resilience and helps you approach challenges with a clearer, more balanced mindset.
How to practice: When you’re feeling overwhelmed, pause and speak to yourself with kindness. Say something like, "I’m doing the best I can, and that’s enough." Allow yourself to take a break if needed, reminding yourself that you’re human, not a machine.
Discover powerful mindfulness strategies to help you reduce pressure and restore focus HERE to explore!
Breathing Exercises…
4-7-8 Breathing Technique
Why it works: The 4-7-8 breathing technique helps activate the parasympathetic nervous system, which calms the body and mind. It reduces the physical symptoms of pressure and stress, helping you regain focus and clarity.
How to practice:
Inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeat this cycle for 3-5 rounds, focusing on the rhythm of your breath to center yourself.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.