Pressure is part of modern life. Work deadlines, financial stress, family responsibilities and social expectations can stack up quickly. While a certain amount of pressure can motivate us to act, too much of it — especially if unmanaged — can lead to burnout, anxiety and reduced performance. That’s why it’s essential to learn how to handle daily pressure before it takes over.
Confidence in your abilities to go after your goals can sometimes be difficult to find or keep.
It can sometimes take time to discover the confidence you have inside you. This can be especially true if you are trying something new.
I have a program that can help you to discover what is holding you back from achieving your goals as well as help you set an attainable goal related to where you are in your life and where you are trying to be.
This program also works with you to build up your confidence in being able to reach your goal.
You can find out more about this program at Confidology, a funny name but a serious program.
You can contact me to talk about this or any other aspect of confidence and success at michael@coachmichaelw.com
Visit the site and read through the program description.
If you are not ready to commit to a full program, I have a self-paced course on Udemy that may be of interest. You can find out about the course and register at Confidence and Motivation Development and Maintenance
In this updated and guide, we’ll walk through five powerful, easy-to-use techniques you can start practicing today to stay calm, think clearly, and regain control when life feels overwhelming.
1. Use Box Breathing to Regain Control
You’ve probably heard the advice to “just take a deep breath” when you’re stressed. That’s not bad advice — but most people don’t breathe in a way that truly calms their nervous system. That’s where box breathing comes in.
Box breathing is a controlled breathing technique used by Navy SEALs, athletes and mental health professionals to reduce anxiety and regain focus. The name comes from the four steps, each lasting four seconds:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold again with empty lungs for 4 seconds.
Repeat this cycle for 1–3 minutes. As you do, you’ll notice your heart rate slows and your mind feels clearer. This technique works because it activates the parasympathetic nervous system — the part of your body responsible for calming you down. Use box breathing anytime you feel the tension rising: in traffic, before a meeting or when overwhelmed at home.
2. Yawn on Purpose to Reduce Mental Pressure
It might sound odd, but forced yawning is a surprisingly effective way to reset your nervous system.
Yawning cools the brain and improves alertness. It helps reduce the overstimulation that often comes with stress and pressure. Neuroscientists have found that yawning increases oxygen intake, triggers relaxation and prepares the brain for more efficient functioning.
Here’s how to do it: spend 60 seconds making yourself yawn repeatedly. Stretch your arms overhead, open your mouth wide and lean into the sensation. Even if the first few yawns are fake, real ones will usually follow.
This quick, subtle hack can help you regain clarity and calm when you’re stuck in a stressful moment.
3. Walk It Off — Literally
When the pressure builds, one of the most effective (and underused) tools is physical movement.
You don’t need to hit the gym or run a marathon. Just a 5-minute walk around your block, office or even your living room is enough to trigger real physiological changes. Movement releases endorphins, the brain’s natural stress relievers, and shifts your focus away from spiraling thoughts.
Additionally, walking gets your blood flowing and helps reset your posture, especially if you’ve been sitting in a stressful slouch. Studies show that regular light activity during the day improves mood, focus and energy levels — three things you definitely need when under pressure.
Make it a habit: set a reminder every hour to stand up and move. Even light stretching counts. The key is to interrupt the cycle of stress by doing something physical, even briefly.
4. Learn to Say “No” Without Guilt
One of the biggest sources of daily pressure is taking on too much. Whether it’s accepting every work request, overcommitting to social plans or trying to please everyone around you, overextension drains your energy and builds quiet resentment.
Here’s the truth: you’re not supposed to do everything. And saying “no” is not selfish — it’s necessary.
Start by identifying what truly matters to you. What tasks or commitments align with your goals and values? Once you get clear on that, it becomes easier to decline the rest without guilt.
Saying no doesn’t have to be rude or abrupt. Try phrases like:
- “I’d love to, but I’m at capacity right now.”
- “I appreciate the offer, but I need to pass.”
- “That’s not something I can commit to at the moment.”
When you stop overcommitting, you free up mental space and emotional energy. That directly reduces the pressure weighing on you day-to-day.
5. Use Gratitude to Reframe Stress
Gratitude is one of the most powerful mental shifts available to you — and it’s free. When you focus on what you’re thankful for, your mind naturally moves away from panic and scarcity.
Stress often comes from feeling like you’re not enough or don’t have enough — time, energy, money, control. Gratitude flips the script. It trains your brain to look for what’s going right, rather than what’s missing.
You can practice gratitude in a few simple ways:
- Write down 3 things you’re grateful for every morning or evening.
- Say thank you out loud to someone or to yourself.
- When you feel pressure mounting, pause and notice one thing in your life that’s stable or positive.
Over time, this mental shift builds resilience. Gratitude doesn’t eliminate pressure — but it changes the way you experience it. Instead of feeling overwhelmed, you’re reminded that you have resources, support and strengths to draw from.
Pressure Will Always Exist — But It Doesn’t Have to Control You
You can’t eliminate stress completely. Life will keep throwing things your way. But how you respond to pressure is entirely within your control.
Box breathing, purposeful yawning, movement, healthy boundaries and gratitude are all tools that train your nervous system to respond, not react. With regular practice, you’ll notice your baseline calm rise — and your ability to handle challenges without panic improve.
Pressure doesn’t have to crush you. With the right tools, it can sharpen your focus, build your resilience and help you live more intentionally. Start today. Just one small shift could make a huge difference.
To talk about any aspect of success or working with a Life Coach to help you to achieve success, you can book a 30-minute call by clicking on the blue button below.
Don’t try to do all of this by yourself, ask and receive the guidance that can get you moving towards your own success.
Working together can help you overcome personal and professional barriers, ensuring you reach your highest potential.
Nothing happens until action is taken.
To your success.
Michael
P.S Don’t forget to visit Confidology to learn more about the program. If you are not ready to commit to a full program, I have a self-paced course on Udemy that may be of interest. You can find out about the course and register at Confidence and Motivation Development and Maintenance
P.P.S if you want to find out more about my programs just check out the site Confidence and Life Coaching
P.P.P.S. If you enjoy reading these articles on my blog, I have more books that have more of this type of information that you can find out more about at Books to Read. You can buy these ebooks at many on-line book stores. The links to the bookstores are at the link above.
P.P.P.P.S. I have posted a series of articles on the “Fear of Success” at Confidence and Life Coaching. You can also request a free PDF of all 4-articles by sending me an email message at michael@coachmichaelw.com
Photo by David Clode on Unsplash
