Coping Mechanisms For High-Pressure Scenarios

3 Stress-Reducing Tactics Used by Fighter Pilots—That Work in ANY High-Stakes Moment 🚀 Whether you're in a boardroom, on a stage, making a game-time decision, or handling an emergency, pressure is inevitable. Losing control? That’s optional. Here’s how fighter pilots stay cool under extreme stress—and how you can, too: 1️⃣ Interrupt the Panic Loop When tension spikes, your brain locks up. Pilots wiggle their toes. Why? Because it forces your focus back to the present and stops your mind from spiraling. Try it before your next big moment. 2️⃣ Force a Micro-Pause High-pressure situations make you rush—which leads to mistakes. Instead, take one deep breath before you act. Even a half-second pause creates space for better decisions over knee-jerk reactions. 3️⃣ Default to Training, Not Emotion Under stress, instincts aren’t always right. That’s why pilots train relentlessly—to build automatic responses for critical moments. Repetition creates confidence. The more you prepare, the less pressure shakes you. 🔥 Bottom line: Stress is a given. Staying in control is a choice. Try one of these next time you’re in a high-stakes moment—then report back! 😎 👉 What’s YOUR best quick stress-reducing tactic? Drop it in the comments! #PerformanceUnderPressure #Mindset #Leadership #TheFlipside ------------------------ Hi, I’m Michelle, a former fighter pilot turned speaker and author. I help people turn fear into fuel and take bold action, improving their lives and creating higher-performing teams. 🚀 Ready to make your next event unforgettable? Let’s talk! 📩 Shoot me a DM or email and let's chat!

When faced with other people’s bad behavior, most advice centers on specific responses or techniques. Yet I've found that what matters even more is the mindset you bring to these challenging moments—because let's face it, we can't control other people's behavior, but we can control how much of our emotional reserves it consumes. What do I mean by “bad behavior?” Think about the client who sends angry emails at midnight, the colleague who talks over you in meetings, or the boss who changes project requirements without warning and then asks why you're behind schedule. And of course, think of any family member who just drives you bananas! Here are 5 mindsets to try: 1. The Anthropologist Mindset: When someone behaves badly, imagine you're an anthropologist who's just discovered a fascinating new cultural behavior. "How interesting! This person believes interrupting shows engagement." This curious, detached observation creates emotional distance and reduces your stress response. Plus, it makes boring meetings way more entertaining! 2. The Compassion-Before-Correction Lens: Before addressing problematic behavior, ask yourself: "What might be happening in their world that I can't see?" Maybe that aggressive email came after they received bad news from home, or that micromanaging is driven by their fear of failure. This doesn't excuse bad behavior, but it helps you approach the conversation with understanding rather than judgment. 3. The Personal Laboratory View: See difficult interactions as experiments in your personal development lab. "What can I learn here about my triggers and reactions?" When you view challenging people as growth accelerators rather than obstacles, you transform frustration into fascination. (Congratulations to that impossibly difficult client—you've just been promoted from "nightmare" to "character-building exercise"!) 4. The Chess Player's Perspective: In chess, successful players think several moves ahead. Similarly, ask: "If I react instinctively right now, what's likely to happen next?" This strategic pause helps you respond rather than react, choosing moves that advance your long-term goals rather than satisfying short-term emotional urges. (This is particularly useful for family gatherings!) 5. The Self-Coaching Stance: Become your own compassionate coach by asking: "What would my best self do in this situation?" This creates space between stimulus and response, allowing you to align your actions with your values rather than with the emotional weather of the moment. These perspectives can be applied universally—whether you're dealing with a difficult client or the person who just cut you off in traffic. What mindsets and perspectives do you use when you feel a flair coming up? #conflict #relationships #coaching

A Superpower I’ve Learned as a Program Manager at Amazon When I started as a program manager at Amazon, I thought the best leaders were the loudest in the room—the ones who took charge during chaotic moments. But early on, I worked with a senior program manager who completely changed my perspective. No matter how intense things got—missed deadlines, shifting priorities, or stakeholder pressure—they stayed calm, focused, and polite. They didn’t raise their voice or panic. Instead, they asked thoughtful questions and brought clarity. I’ll never forget one moment during a critical project. Just days before a launch, we hit a major roadblock, and tensions were high. While others scrambled, this person calmly asked, “What’s the most immediate action we can take to unblock progress?” That simple question shifted the energy in the room, and suddenly, we were aligned and focused. At the time, I admired their composure and wondered if I could emulate it. Sometimes I would get caught up in the constant firefighting and stress. Now, I’ve come to see staying calm as a superpower that I’ve worked hard to hone. For me, it’s about: 1️⃣ Pausing Before Reacting: Taking a moment to breathe and ground myself. 2️⃣ Focusing on the Next Step: Asking, “What can we do right now?” instead of getting overwhelmed by everything. 3️⃣ Modeling Composure: Staying polite and composed helps others do the same. I’m forever growing, but I’ve seen how calm leadership can turn chaos into clarity. How do you stay grounded in high-pressure situations? #Leadership #ProgramManagement #Growth #Amazon #StayingCalm

I've been in countless tense team moments where emotions threatened to derail everything. The physiological response is real—racing heart, flushed face, mind suddenly blank. What I've learned is that our brains literally work differently when emotions take over. The amygdala (the ancient survival center) floods our system with stress hormones, and suddenly our prefrontal cortex—where all our thoughtful leadership skills live—goes offline. My most effective technique for these moments is incredibly simple yet powerful: 𝗡𝗮𝗺𝗲 𝗮𝗻𝗱 𝗻𝗼𝗿𝗺𝗮𝗹𝗶𝘇𝗲 𝘁𝗵𝗲 𝗲𝗺𝗼𝘁𝗶𝗼𝗻. When I notice tension rising (in myself or others), I might say: "I'm noticing I'm feeling defensive right now, and need a moment to gather my thoughts." "It seems like emotions are running high. Let's pause and take a deep breath together." This isn't about suppressing feelings—it's about acknowledging them so they don't control the conversation. Neuroscience confirms that simply naming emotions reduces their intensity. Most importantly, this practice models what emotional intelligence looks like in action, showing your team that emotions aren't something to fear or avoid, but natural responses we can work with constructively. What's your go-to technique for managing emotions during challenging team moments? Share your practice. P.S. If you’re a leader, I recommend checking out my free upcoming challenge: The Resilient Leader: 28 Days to Thrive in Uncertainty  https://lnkd.in/gxBnKQ8n #EmotionalIntelligence #TeamDynamics #DifficultConversations #LeadershipSkills #WorkplaceWellness

STOP LOSING YOUR SH*T & LEARN TO MASTER YOUR EMOTIONS.   Recently, I watched a president of a company lose his temper.   He screamed, swore, stomped around, threw things, & slammed the door. He was completely out of control. And his behavior was absolutely unacceptable.   As educated, capable leaders, we must hold ourselves to a higher standard.   You must master your emotions, because over reacting can cost you everything.    ❌ People go to prison for one reaction.   ❌ People lose their jobs for one reaction.   ❌ People lose their relationships for one reaction.   The good news is that it doesn’t have to be that way.   You can learn to master your emotions & respond instead of react:   1. Increase Your Self-Awareness: Develop a deep understanding of your emotions. Regularly check in with yourself to identify how you're feeling and why.   2. Develop Emotional Intelligence: Study emotions in depth & understand how your emotions impact others.   3. Practice Mindfulness and Meditation: Use these techniques to observe your emotions without judgment, self soothe & avoid impulsive reactions.   4. Recognize Triggers: Identify your emotional triggers, such as situations, people, or specific thoughts. Knowing your triggers can prevent reactivity.   5. Engage in Breathwork: Deep, slow breathing calms your nervous system. When overwhelmed, pause & focus on your breath, inhale deeply through your nose & exhale slowly out your mouth.   6. Explore Progressive Muscle Relaxation: This technique involves tensing & then relaxing each muscle group in your body to reduce physical tension that accompanies strong emotions.   7. Learn Cognitive Restructuring: Once you develop deeper levels of self awareness, you can challenge irrational or distorted thoughts that cause intense emotions.   8. Practice Emotional Labeling: Use precise words to pinpoint your feelings & manage them effectively. 9. Amplify Your Empathy: Develop empathy for yourself & others by seeing the situation from their perspective.   10. Utilize Healthy Outlets: Find healthy ways to release your intense emotions, such as breathwork or physical exercise.   11. Incorporate Stress Reduction Techniques: Daily stress reduction practices such as exercise, a healthy diet, adequate sleep, & time management are critical for emotional regulation.   12. Check for Side Effects: Certain medications & supplements, especially those related to hormones, can adversely impact your mood. Talk to your physician if you think this may be an issue for you.   13. Seek Professional Help: If emotional regulation remains a significant challenge, consult a therapist, counselor, or qualified coach to provide you with personalized guidance & support.   Learning emotional regulation is a valuable skill that can greatly improve your life, both personally and professionally.   To be your best & achieve your highest levels of success, YOU MUST MASTER YOUR EMOTIONS.   👉 Do you agree?

How you respond to stress is directly correlated to your level of success in your career and in life. After countless sleepless days, I found a 5-step formula to help me through it: How you respond to these critical moments will make or break you. I'm sharing the 5-part thought process I go through when my stress levels redline. Feel free to bookmark this if it's helpful: STEP 1) Accept the situation The first step is to accept the reality of the situation you're dealing with. Accepting the situation allows you to RESET YOUR EXPECTATIONS and move forward with a newly defined level of "success" that you can meet. *Breathe STEP 2) Remove the emotion Try to separate your emotions from it. By removing the emotional component, you can approach the problem more rationally and make clearer decisions. *Breathe STEP 3) Analyze objectively Why did this happen? Maybe it's because you failed to get back to them on time, or your competition is just better. Use this "failure" as input to improve! Process the reality of that, then go off and do what you need to do– believing that you will do what it takes. *Breathe STEP 4) Maintain an objective mindset   Your mindset determines how you relate to and deal with adversity. Approach challenges with a long-term optimistic mindset, rather than a negative one. An objective mindset allows you to see the situation clearly, assess the facts, and find an effective solution. *Breathe STEP 5) Avoid reacting from a place of fear I know, you want to respond quickly but you should probably rethink that so you don't make any impulsive decisions that can hurt you or your business. Instead, take a moment to breathe, process the situation, and think through your actions before responding. You'll notice there's one common thread that ties the steps together. You need to breathe. Breathing helps to calm the mind in that moment of fear, uncertainty, doubt, panic, or anxiety. When those things arise, you have to center yourself back to where your heart rate decreases and your mind isn't racing like crazy. ➝ Centering yourself physically allow you to make the best decisions mentally. Think about the last time you felt a visceral response to a nasty email from a customer. You want to retaliate with choice words of your own. But that helps nobody. When you're able to run through the above steps, you might be able to pull some helpful feedback out of that email. And you can move on with your day! You won't need this post until you do, but when you do - please re-read it. Derive confidence from this process. Know that you are capable. Control what you can control. Let go of what you can't. What's your best stress management technique? 

Underrated superpower: staying calm in chaos. 5 research-backed strategies to master it. Last week, I was in a meeting when a leader let out an audible sigh during a tense meeting. The sigh wasn’t just a sigh. It was a signal of frustration that spread to the whole team. People disengaged, the room grew tense, and the project suffered. We’ve all been there. One sigh, one eye roll, one tense moment. And suddenly the room shifts. It’s a reminder,  even small reactions can have big consequences. Here’s the thing:  Your brain’s amygdala can hijack your body in high-stress moments, triggering fight-or-flight mode.  It overrides the rational prefrontal cortex,  making it harder to think clearly  or make good decisions. But the most successful leaders I’ve seen stay calm. Especially when things feel crazy.  Their calm inspires trust,  strengthens relationships,  and turns chaos into clarity. Want to do the same? Try these 5 proven techniques: 1️⃣ Understand Amygdala Hijack (and How to Stop It): When stress hits, the amygdala can hijack your ability to think clearly, overriding the rational prefrontal cortex and making decision-making nearly impossible. Tip: Spot the signs (racing heart, flushed face) and remind yourself, “This is a biological response—I can take control.”   2️⃣ Hack Your Nervous System with Breathwork: Slow, controlled breathing signals your brain that you’re safe. Tip: Try Box Breathing. It reduces cortisol and reactivates the rational part of your brain. 3️⃣ Ground Yourself Physically: Grounding techniques interrupt emotional overwhelm by bringing your focus to the present moment. Tip: Plant your feet firmly on the floor or lightly touch your fingers together while counting to 10. 4️⃣ Label Your Emotions: When emotions run high, naming them can create psychological distance. This practice, known as affect labeling, helps you step back from intense feelings and respond with clarity. Tip: Instead of saying, “I’m so angry,” try reframing it as, “I’m having the thought that I feel angry.” 5️⃣ Use a Mantra to Stay Centered: Mantras are a powerful way to interrupt emotional escalation. Tip: Repeat phrases like, “This will pass” or “This isn’t about me. This is about business.” Each technique works on its own, but together, they give you the tools to master any high-pressure moment. Stress is inevitable.  Chaos is inevitable.  But calm?  That’s your leadership edge. And your greatest strength. What’s your go-to strategy for staying calm? ♻️ Share this to make calm contagious. ➕ And follow me (Amy) for more.

The most important lesson I’ve learned as a Marine Officer: Your people will fail. You’ll fail too. It’s inescapable. When failure strikes, it’s EASY to blow a fuse. But here’s the hard truth… Staying calm and level-headed will (almost) always serve you—and your team—better. 1️⃣ Leadership is tested in moments of failure. It’s easy to react emotionally when the stakes are high. But the greatest leaders show restraint. They stay calm, predictable, and steady—even when everything feels like it’s falling apart. 2️⃣ That doesn’t mean intensity has no place. Sometimes, a sharp, deliberate reaction can emphasize urgency or drive home a critical point. But if intensity becomes your default response? You risk breaking trust and damaging morale. 3️⃣ Here’s why calmness matters most: If you’ve built your team effectively, they already know they’ve failed Trust me—they’ll be just as disappointed in themselves (if not more) than you are. They don’t need more pressure. They need your guidance. 4️⃣ In tough moments, your team looks to you for stability. When things go sideways, your response sets the tone. Will you stay composed and focus on solutions? Or will you let emotions take over and fuel the chaos? The choice you make defines your leadership. 5️⃣ Emotional intelligence separates good leaders from great ones. Handling failure with grace and composure builds trust. It shows your team they can count on you—not just when things go right, but when everything’s going wrong. 6️⃣ Questions to ask yourself when failure hits: - Does my team need intensity, or do they need clarity? - Am I reacting emotionally, or leading intentionally? - What example am I setting for my people in this moment? Staying calm under pressure is hard, but it’s what great leaders must do. 7️⃣ Anyone can lose their temper when things fall apart. Few can stay composed and lead through the storm. Be the leader your team looks to for calm and clarity when failure strikes. That’s how trust is built.

Your stress response is killing your reputation. 12 phrases that command respect instead: I used to think pushing through stress was strength. But the way I spoke in those moments? - “I can’t do this” - “This is too much” - "I'm not sure what to do next" It didn’t just reflect how I felt. It shaped how others saw me. And chipped away at my credibility. What you say under pressure matters just as much as what you do. 12 power phrases that change everything ⚡️ 1) ❌ Don't say: "I can't handle this right now" ↳ Say: "I need to focus on one thing at a time to do good work" ↳ Square shoulders while speaking. Shows capability, not collapse. 2) ❌ Don't say: "This is too much" ↳ Say: "Which of these needs to be done first?" ↳ Place hand on desk. Anchors racing thoughts instantly. 3) ❌ Don't say: "I'm completely overwhelmed" ↳ Say: "I want to do this right, so I need to be realistic about timing" ↳ Slow breathing to 4 counts. Steadies voice naturally. 4) ❌ Don't say: "I'll try to get it done" ↳ Say: "I can finish this by Thursday if we move the other deadline" ↳ Look directly at speaker. Turns uncertainty into negotiation. 5) ❌ Don't say: "I'm stressed out" ↳ Say: "I need some quiet time to get this done well" ↳ Adjust posture. Physical elevation shifts mental state. 6) ❌ Don't say: "I don't know where to start" ↳ Say: "Give me 15 minutes to get organized and I'll be on track" ↳ Take a water sip. Breaks panic cycles instantly. 7) ❌ Don't say: "I didn't have time" ↳ Say: "I was finishing the Johnson project first. I can get to this next" ↳ Uncross arms. Shows receptiveness, not defense. 8) ❌ Don't say: "I'm behind on everything" ↳ Say: "I'm checking what's most urgent so nothing important falls behind" ↳ Lower voice slightly. Commands authority in challenges. 9) ❌ Don't say: "This wasn't my fault" ↳ Say: "Let's focus on fixing this rather than what caused it" ↳ Small nod while speaking. Shows confidence in next steps. 10) ❌ Don't say: "Why is this happening to me?" ↳ Say: "What's the biggest problem we need to solve first?" ↳ Turn chair toward speaker. Breaks victim mindset instantly. 11) ❌ Don't say: "I'll have to work all weekend" ↳ Say: "Let's decide what absolutely needs to be done by Friday" ↳ Brief pause before responding. Creates space for strategy, not reaction. 12) ❌ Don't say: "I just can't think straight" ↳ Say: "I need 10 minutes of quiet to come up with the best plan" ↳ Feet firmly on ground. Signals stability to your brain. Your next high-pressure moment is coming. Your response is a choice. Make it intentional ✨ Which phrase transforms your next overwhelm moment? -- ♻️ Repost to help your network stay calm under pressure 🔔 Follow Dr. Carolyn Frost for more strategies to handle overwhelm with grace

I recently had an intense meeting with an aggressive audit client. Dealing with high-pressure situations and managing stress is part of the job. But this meeting was a lesson in patience, empathy, and strategic communication. Here are 5 invaluable lessons I learned in those exhausting 2 hours: 1. 𝗦𝘁𝗮𝘆 𝗳𝗼𝗰𝘂𝘀𝗲𝗱 𝗼𝗻 𝘁𝗵𝗲 𝗳𝗮𝗰𝘁𝘀:    In face of aggressive questioning,    emotional neutrality is key.        Stick to the data, the facts,    and the audit issues. 2. 𝗥𝗲𝘀𝗽𝗼𝗻𝗱, 𝗱𝗼𝗻'𝘁 𝗿𝗲𝗮𝗰𝘁:    Emotional reactions can    escalate conflict.        A calm, collected response    can help diffuse tension. 3. 𝗟𝗶𝘀𝘁𝗲𝗻 𝗔𝗰𝘁𝗶𝘃𝗲𝗹𝘆:    Often, aggression comes    from feeling unheard.        Active listening shows    respect for their views and    can smooth the conversation. 4. 𝗕𝗲 𝗳𝗶𝗿𝗺 𝗯𝘂𝘁 𝗿𝗲𝘀𝗽𝗲𝗰𝘁𝗳𝘂𝗹:    Standing your ground is critical,    but it's important to maintain respect.        Our words reflect our professional integrity. 5. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝘀𝗲𝗹𝗳-𝗰𝗮𝗿𝗲:    Post meeting, it's crucial to destress.        A few minutes of deep breathing,    a walk, or even a cup of tea    can help reset your emotional state. Have you faced similar situations? How do you deal with aggressive clients? ---------------------------------- Hi there, I'm Rob. I teach people (especially auditors) how to become awesome. ---------------------------------- Repost ♻️ if you found this useful Let's Connect --->Robert Berry #thatauditguy #internalaudit