How to Deal with Pressure [Applied Psychology]

In life, we encounter various types of pressure.
Moderate pressure can be a spice for achieving high performance, but it is harmful if it is too little or too much.
I received a comment on my recent article about 'how to fight pressure,' so I would like to think about it.

To begin with, the term 'pressure' started being used as a psychological term in the 1980s. 'Pressure' itself means force, and it is said that social psychologist Baumeister was the first to use it to express 'psychological pressure'.
He defined pressure as external factors that stimulate the psychology of having to perform excellently.

When considering psychological stress caused by pressure, it is suggested, for example, by mouse experiments known as the Yerkes-Dodson law (1908), that moderate stress can lead to excellent performance.

Increasing pressure is easy. You can declare it to someone, set high goals, or use various other methods. If you feel it is not enough, you can work to increase the pressure and motivate yourself.

What is troublesome is when the pressure is excessive.You need to determine the axis of intensity and the time axis of the pressure, and consider the integrated area.It is also better to consider the measures to be taken by dividing them into 'when it is too strong momentarily' and 'when it is excessive because it lasts for a long time'.
Since it will take a long time if I start talking about it, I would like to briefly state only the main points that emerged from my actual experience against the background of psychological evidence. If you are curious about the reasons or details, please ask in the comments section.

I will think about it from psychological, physical, and social perspectives.
The major premise is to be aware of 'yourself feeling pressure'.

1. When it is too strong momentarily
Psychological aspect) Reassure yourself that it is okay to fail.
Physical aspect) Awareness of breathing. Tense up and then release.
Social aspect) Do not rely on those around you. You have to deal with momentary pressure yourself. It is better to rely on those around you before or after the fact.

2. When it is excessive because it lasts for a long time
Psychological aspect) Break down and understand the cause of the pressure. Eliminate what can be ignored. Solidify the image of success by repeating small successes.
Physical aspect) Regulate your breathing. Stable breathing is always reliable. Try to sleep, eat, and do muscle training to build a body that is resistant to pressure.Muscles solve everything.
Social aspect) Change your environment so that you have about 30% leeway in your feeling. Clarify what you absolutely must do yourself, and dump everything else on those around you. Seek support.

These are just my own methods. By sharing how to deal with or fight against pressure, you might encounter new perspectives.

How do you face pressure?

Thank you very much for staying with my poor writing until the end. I hope that you can make pressure your ally and achieve your best performance.

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