Ever wonder how highly successful people manage to stay calm under pressure?
I’ve certainly asked myself that question more than once. Stressful situations are inevitable, and no matter how prepared you think you are, they always seem to test your limits.
Over the years, however, I’ve noticed that while stress itself can’t always be avoided, how we respond to it makes all the difference.
Through research and observation, I’ve come to realize that highly successful individuals don’t have fewer stressful moments—they’ve simply mastered how to stay calm and in control when they arise. They’ve developed habits and strategies that allow them to keep their cool, even when things seem to be spiraling.
Today, I’ll share five of these strategies. These are practical, effective techniques that anyone can start using, and they’ve helped me more times than I can count.
Let’s dive in and see how you can take control in stressful situations, just like the pros.
1) They practice mindfulness
If you’re a regular reader of my posts, you’ll know I’m a huge fan of mindfulness—and for good reason. It’s one of the most powerful tools I’ve found for reducing stress and staying grounded in challenging situations.
When I was building Hack Spirit, there were countless moments when things felt overwhelming. Deadlines, decisions, and the pressure to succeed all created a whirlwind of stress.
But practicing mindfulness helped me navigate it all. It allowed me to pause, take a step back, and focus on the present moment rather than getting caught up in worst-case scenarios or what-ifs.
And don’t just take my word for it—this is backed up by science. Researchers have found that mindfulness can “significantly reduce anxiety, depression, psychological distress, and stress levels.”
So, how do you get started with mindfulness? Here are a few tips:
- Start small: You don’t need to commit to long meditation sessions right away. Even five minutes of focusing on your breath can make a difference.
- Practice regularly: Consistency is key. Try to incorporate mindfulness into your daily routine, whether it’s through a short meditation, mindful walking, or just taking a few deep breaths when you feel stressed.
- Stay non-judgmental: One of the core aspects of mindfulness is observing your thoughts without judgment. Don’t stress if your mind wanders—that’s natural. Gently guide your focus back to the present.
- Use mindfulness apps: If you’re new to the practice, apps can offer guided meditations to help you get started.
Mindfulness is a skill that takes time to build, but the rewards in terms of staying calm and in control are well worth it.
2) They exercise
This is a big one.
Exercise offers a ton of benefits, and one of the most significant is stress relief.
As the experts at Mayo Clinic put it, “Exercise in almost any form can act as a stress reliever.” Whether it’s a brisk walk, a gym session, or a quick jog, getting your body moving can release endorphins—the “feel-good” hormones that naturally help combat stress.
Beyond just relieving stress, research also links exercise to overall success. Socio-economist Randall Bell, Ph.D., has spent a quarter of a decade studying what makes people successful and found that “those who exercised, even for 15 minutes a day, dominated statistically in every single measure of success.”
It’s not surprising that nearly all high achievers, from Richard Branson and Tim Cook to President Obama, make time for exercise!
The point is incorporating physical activity into your routine is more than just staying in shape; it’s a proven way to stay calm, focused, and in control, no matter what life throws at you. If you want to thrive under stress, make movement a priority.
3) They use stress as a fuel for growth
Stress, while uncomfortable, can be a powerful catalyst for growth. It’s during the toughest times that we learn the most about ourselves and our capabilities.
A few years back, Hack Spirit was going through a rough patch. There was immense pressure to keep the platform running and the community engaged. It felt like a steep mountain to climb.
But instead of succumbing to the stress, it was used as a motivation to push harder, strategize smarter, and keep moving forward. It wasn’t easy, but it led to incredible growth – both for Hack Spirit and on a personal level.
The key is to see stress not as a roadblock but as a stepping stone towards personal and professional development.
4) They prioritize self-care
Do you ever feel like you’re running on empty but just keep pushing through?
Taking care of yourself isn’t just a luxury; it’s essential for staying sharp and effective, especially when the pressure is on.
This is backed up by experts like those at Psych Central. They note that neglecting self-care can lead to burnout, difficulty concentrating, and reduced performance at work.
The most successful individuals understand that we can’t perform at our best if we’re constantly drained. They make time for activities that recharge them, whether it’s getting enough sleep, eating well, taking mental breaks, or engaging in hobbies that bring them joy.
Self-care helps you reset, manage stress more effectively, and show up as your best self. If you want to stay calm and in control during tough times, taking care of yourself isn’t optional—it’s crucial.
5) They seek support
Even the most successful people need support.
It can be easy to fall into the trap of trying to do everything alone, especially when you’re used to being in control. But it’s important to remember that seeking help is not a sign of weakness.
Whether it’s confiding in a trusted friend, seeking professional advice, or simply asking for assistance with tasks, having a support network can greatly reduce stress levels.
By sharing our worries and concerns, we lighten the emotional load and often gain new perspectives on the situation. Plus, it’s always comforting to know that we’re not alone in our struggles.
Final thoughts: It’s all about balance
In stressful situations, it’s easy to feel overwhelmed, but as we’ve seen, staying calm and in control is something we can all learn to do.
The strategies highly successful people use—like practicing mindfulness, exercising regularly, using stress as fuel for growth, prioritizing self-care, and seeking support—are simple but effective tools that can help us navigate life’s challenges with confidence.
Try incorporating one or more of these habits into your routine. With practice, you’ll find yourself better equipped to handle pressure and remain focused on what matters most.
