Handling Pressure and Improving Performance

Pressure into Performance

What is Pressure

The internal stress or tension one feels in response to external demands or expectations.

Pressure v Stress

Pressure – the expectation(s) on us

• Stimulates and alerts
• The stimulus we feel from things imposed or important, external or within us help drive output

Stress – the effect of Pressure(s)

• Physical and emotional discomfort
• We experience stress moments when we've overextended ourselves either of frequent or prolonged

Pressure and Performance

• What level of pressure is best for you?
• What are your signs and triggers for each zone?
• How do you know where you currently are?

Spot Your Stress

Stress Analysis

Subjective
Units of
Distress

Rate your stress scale of 1-5

What are your personal stressors?

Before looking at stress management techniques, you must first identify your personal stressors

• Think of three stressors/factors in your life
• What level of stress does it cause 0-5
• What behaviour do you display?

The 4 A’s of Stress Management

practice the 4 A’s of stress management

Avoid

• You can’t avoid stressful situations that need to be addressed though
• Learn how to say NO
• Avoid people who stress you out
• Take control of your environment
• Avoid hot button topics
• Pare down your to-do list to only the 4 things of highest

Change What You Can

Alter

If you can’t avoid a stressful situation, try to alter it.

• Express your feelings, instead of bottling them up
• Be willing to compromise
• Be more assertive
• Find balance

Expressing your feelings

Communicate your thoughts/feelings assertively. Use “I statements” to focus the conversation on you and not put blame others.

I feel hurt
when you act
in this way

I don’t agree
with your view

I feel
ignored on
this team
call

I am resentful
when you
treat me
unfairly

Accept

• Don’t try to control the uncontrollable
• Look for the upside
• Learn to forgive
• Share your feelings

Build Your Resilience

Adapt

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

• Reframe problems
• Look at the big picture
• Adjust your standards
• Practice gratitude

Resilience = Choices

We can control our ability to respond to certain situations by controlling our thoughts, physical reactions and emotional state

E + R = O

Event + your Reaction = Outcome

Recharging

• Use the computer timer or 20 minutes at the end of a day working from home to write your list.
• Walk around and stretch
• Do something you enjoy every day
• Give yourself things positive feedback
• Turn off the news
• Close your eyes, smile and remember something wonderful
• Get outside