Managing Pressure short & long term relief
Practical tips:-
The first step in managing pressure is recognising your personal signs that it’s building. Pressure doesn’t arrive all at once — it tends to grow in stages.
Your early warning signs might include struggling to make decisions, feeling more anxious than usual, fidgeting in meetings, or even noticing physical symptoms.
Pressure often shows up in four key ways:-
- Mental – difficulty concentrating
- Emotional – increased anxiety or irritability
- Behavioural – repetitive actions (like clicking a pen)
- Physical – headaches, tight shoulders, fatigue
Learning to spot your own pattern early makes it much easier to step in before pressure turns into overwhelm.
Short-Term Pressure Relief
When you notice those signs, the goal is to interrupt the stress cycle quickly.
One simple method is what we call the 90-Second Rule. When you feel triggered, step away for 90 seconds. Walk to make a drink, step outside, or just move to a different space. That brief pause helps reset the think–feel–do cycle and gives your nervous system a chance to settle.
Another helpful tool is the 4 A’s.
Ask yourself:
- What can I AVOID?
- What can I ALTER?
- What do I need to ACCEPT to move forward?
- What can I ADAPT?
These questions shift you from reacting emotionally to responding practically.
Long-Term Pressure Relief
While quick resets are important, lasting change comes from looking at the bigger picture.
One popular coaching tool is the Wheel of Life. This exercise divides your life into eight key areas that matter most to you right now — for example: health, relationships, career, home, or personal growth. You score each area out of 10 and shade them in. The more balanced and fulfilled you feel, the rounder and more complete the wheel looks. If the wheel feels uneven, it highlights where attention and small changes could reduce ongoing pressure.
We also live in a time where many daily decisions can be automated, which helps reduce mental load. Setting up recurring meetings, using budgeting apps, tracking health with technology, and shopping online can all free up headspace for more important choices.
Bringing It All Together
Short-term and long-term pressure management work best together. Quick tools help you calm the moment; longer-term strategies help reduce how often those moments happen in the first place.
Managing pressure isn’t about eliminating it completely — it’s about noticing it sooner, responding more effectively, and creating a life that feels more balanced and sustainable.
