As someone who has dedicated my life to studying mindfulness and Buddhism, I’ve learned a thing or two about staying calm under pressure. Striking a balance between responsibility and serenity isn’t always easy.

Psychology suggests that some people are better equipped to handle pressure because they’ve developed certain habits. Habits that allow them to stay composed, even when the going gets tough.

These are the people we admire. They’re the ones who can keep their cool while everyone else is losing theirs. They’re the ones we want to emulate.

But how do they do it? What’s their secret?

The answer lies in these 8 habits.

Let’s get started. 

1) Embrace mindfulness

A key habit of those who remain calm under pressure is practicing mindfulness.

In fact, a meta-analysis on mindfulness-based therapy that reviewed 209 studies involving over 12,000 participants found that mindfulness helps in reducing stress, among many other benefits. 

Mindfulness, a concept deeply ingrained in Buddhism and now widely accepted in psychology, is about being fully present in the moment.

It’s about acknowledging and accepting your feelings, thoughts, and sensations without judgment.

When pressure mounts, it’s easy to let your mind race with “what ifs” and worst-case scenarios.

But those who practice mindfulness resist this urge. Instead, they stay grounded in the reality of the present moment.

They don’t waste energy worrying about things they can’t control. They focus on what is happening right now, which is usually less stressful than what might happen in the future.

And it’s not just about quieting the mind. It’s also about tuning into your body and acknowledging your physiological responses to stress. This awareness can help you manage your reactions better.

Practicing mindfulness doesn’t mean you’ll never feel stressed. But it does equip you with the skills to handle stress more effectively.

By staying present and aware, you’re better able to navigate high-pressure situations calmly and with a clear head.

When pressure starts to build, take a deep breath and bring yourself back to the now.

It’s a simple habit, but one that can make a world of difference when things get tough.

2) Cultivate compassion

Another habit that helps people stay calm under pressure is cultivating compassion. Both for themselves and for others.

As a student of Buddhism, I’ve learned that compassion is at the heart of this philosophy. It’s about understanding the suffering of others and wanting to alleviate it. But it’s also about being kind to yourself, especially in challenging situations.

Consider the words of the Dalai Lama: “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

Psychology backs this up. One study found that both stress and mental ill-health decreased significantly in a group of participants that received compassion training compared to a physical exercise control group. 

When we’re under pressure, it’s easy to be hard on ourselves or become frustrated with others. We might blame ourselves for the situation we’re in or project our stress onto those around us.

But those who remain calm under pressure take a different approach. They practice self-compassion, acknowledging that everyone makes mistakes and it’s okay not to be perfect.

They also empathize with others, understanding that everyone is dealing with their own struggles.

Cultivating compassion allows us to approach stressful situations from a place of understanding and kindness, rather than frustration and blame.

This can significantly reduce our stress levels and help us remain calm under pressure.

When you’re feeling the heat, remember to be kind to yourself and understanding towards others. A little compassion can go a long way in keeping you calm under pressure.

3) Embrace impermanence

Deeply rooted in the teachings of Buddhism is the concept of impermanence. This principle acknowledges that everything changes and nothing lasts forever, including pressure and stress.

Those who remain calm under pressure understand this. They realize that the situation they are facing, no matter how difficult, is temporary. It won’t last forever. This perspective helps them keep their cool even when things seem overwhelming.

It’s human nature to resist change and crave stability. We often want things to stay the same or hope that challenging situations will quickly pass. But life is in a constant state of flux.

Recognizing and accepting this truth can be incredibly liberating. It allows us to let go of our resistance and accept things as they are.

Think about it: If you know the pressure you’re under is temporary, wouldn’t it be easier to stay calm?

When you’re under pressure, remember that ‘this too shall pass’. Your current situation is just a small slice of your life, not your entire life story.

Embracing impermanence doesn’t mean you ignore your problems. It means you face them with the understanding that they are not permanent fixtures in your life.

In the grand scheme of things, this moment of stress is just a drop in the ocean. And like everything else in life, it too will change and pass.

4) Practice non-judgmental observation

In the realm of mindfulness, a powerful tool for remaining calm under pressure is practicing non-judgmental observation. This means observing your thoughts and feelings without labeling them as ‘good’ or ‘bad’.

People who stay calm under pressure have mastered this. They can witness their own stress, anxiety, or worry without getting caught up in it. They see these feelings for what they are: just feelings. They don’t let them dictate their actions or state of mind.

Imagine you’re facing a high-pressure situation and your heart starts racing. Instead of thinking, “This is bad, I’m panicking,” you simply note, “My heart is beating faster.”

This shift in perspective can make a profound difference. It allows you to step back from the intensity of what you’re feeling and see it with a bit of detachment. This doesn’t mean you’re ignoring your feelings; you’re simply observing them without judgment.

By practicing non-judgmental observation, you create space between yourself and your stress. You become less reactive to your feelings and more capable of handling pressure with calm and poise.

So the next time you feel the heat rising, try to observe your reactions without judgment. Remember that feelings are temporary and don’t define you. This mindful approach can help you remain calm in the face of pressure.

5) Practice ego dissolution

A significant part of staying calm under pressure involves setting your ego aside. And trust me, as someone who has spent a great deal of time studying and practicing Buddhism, this isn’t always easy.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I dive deep into the concept of ego dissolution. It’s about letting go of the need to control everything and accepting that you’re not the center of the universe.

People who stay calm under pressure understand this. They know that their ego can often get in the way, making stress and anxiety worse. So they practice letting go of their ego. They focus on the bigger picture rather than just their role in it.

Ego dissolution isn’t about losing your sense of self or becoming passive. It’s about acknowledging that there are things beyond your control. It’s about understanding that your perspective is not the only one that matters.

By setting your ego aside, you can approach high-pressure situations with a clear mind and a balanced perspective. You become more open to feedback, less defensive, and more adaptable to change.

If you’re interested in learning more about this practice, I encourage you to check out my book. You’ll discover how to live with maximum impact while keeping your ego in check – a key component in staying calm under pressure.

6) Maintain a beginner’s mind

People who remain calm under pressure often practice what is known in Zen Buddhism as “Shoshin,” or “beginner’s mind”. This concept involves approaching situations with an open and eager mind, as if you’re seeing them for the first time.

In high-pressure situations, it’s easy to let past experiences or preconceived notions influence our reactions. We might assume the worst based on a bad outcome in the past, or feel overwhelmed because we think we “should” know how to handle things.

But maintaining a beginner’s mind allows us to see the situation anew. It encourages curiosity over fear, openness over judgement. It reminds us that it’s okay not to have all the answers.

So when you’re under pressure, try to see the situation as a new challenge, an opportunity to learn and grow. Don’t let past failures or future worries cloud your judgement.

By maintaining a beginner’s mind, you can approach pressure with a sense of curiosity and openness that helps keep stress at bay. It allows you to stay calm, focused, and ready to tackle whatever comes your way.

7) Embrace the power of acceptance

Acceptance plays a pivotal role in staying calm under pressure. It’s about acknowledging your current reality, even if it’s uncomfortable or challenging.

Renowned mindfulness expert Jon Kabat-Zinn once said, “You can’t stop the waves, but you can learn to surf.” This quote encapsulates the essence of acceptance beautifully. It doesn’t mean that you passively resign yourself to suffering. Instead, it’s about recognizing the waves of life and learning how to navigate them.

People who remain calm under pressure don’t waste their energy fighting against things they can’t change. They accept their circumstances and then focus on what they can control: their response.

When you’re under pressure, it’s easy to fall into the trap of denial or resistance. But rejecting your reality only creates more stress and anxiety. Acceptance, on the other hand, brings peace and clarity.

By embracing acceptance, you free up mental energy that you can use to effectively handle the situation at hand. You might not be able to control the storm, but you can adjust your sails.

When you’re under pressure, remember Kabat-Zinn’s words. Acceptance isn’t about giving up; it’s about facing reality as it is and working with it rather than against it.

8) Allow yourself to feel

Now, here’s a counterintuitive one. To stay calm under pressure, allow yourself to feel.

In the realm of mindfulness, there’s a principle that encourages us to lean into our feelings — even the uncomfortable ones.

People who stay calm under pressure don’t suppress or ignore their feelings. They acknowledge them, they feel them, and they let them pass. They understand that their emotions are a natural response to pressure and stress.

Many of us tend to push away negative emotions. We think that by not feeling them, we can somehow avoid them. But in reality, ignoring or suppressing our feelings only gives them more power.

By allowing yourself to feel, you acknowledge your emotions without letting them control you. You observe them, you accept them, and then you let them flow away. This is a key mindfulness practice.

When you’re under pressure and you start to feel overwhelmed or anxious, don’t push those feelings away. Allow yourself to feel them. Recognize them for what they are: temporary reactions to a temporary situation.

It’s not about wallowing in your feelings but about acknowledging them as part of the human experience. And by doing so, you’ll find it much easier to stay calm under pressure.

Conclusion

There you have it: eight habits that can help you stay calm under pressure, grounded in the wisdom of mindfulness and Buddhism. None of these habits are quick fixes, but with practice, they can transform the way you handle pressure and stress.

It’s about acknowledging your feelings, accepting your current reality, and understanding that everything is temporary. It’s about cultivating compassion, maintaining a beginner’s mind, and practicing ego dissolution.

Life will always have its ups and downs, its calm moments and its storms. But by developing these habits, you can learn to navigate those storms with a steady hand and a calm mind.

For those of you interested in delving deeper into the concepts of mindfulness and Buddhism, I invite you to check out my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego”. It offers a deeper understanding of these practices and their potential to enhance your life.

Staying calm under pressure is not about avoiding stress or pressure. It’s about developing the skills to handle them effectively. And with these habits in your toolkit, you’ll be well-equipped to handle whatever comes your way.