15 Tips High EQ People Use to Stay Calm Under Pressure

"I wish I hadn't said that."

How many times have you thought this after a heated moment?

The good news: staying calm under pressure isn't some magical talent.

It's a set of specific behaviors you can practice starting today.

The key?

Practice these techniques during low-stakes situations first.

Master them in everyday conversations before you need them in critical moments.

That way, when tension truly rises, these responses become your natural first instinct.

✨ I N S P I R E

"Emotional self-control - delaying gratification and stifling impulsiveness - underlies accomplishment of every sort." - Daniel Goleman

✨ T H R I V E

Everyone can stay calm when things are easy.

True power is staying calm when they're not.

15 simple strategies that change everything 👇🏼

1. You purposely lower your voice as emotions escalate

↳ Drop to 70% volume, watch others match your energy

2. You name the challenge, then shift to action

↳ 'Here's what we're facing, and here's what we do next'

3. You ask 'what needs to happen next?' instead of 'why'

↳ Draw a quick action map when emotions rise

4. You let strategic silence create breakthrough moments

↳ Touch thumb to each finger as an invisible reset

5. You zoom in on your controllables when overwhelm hits

↳ List 3 things you can impact in the next hour

6. You narrow big decisions down to three clear options

↳ Filter through 'essential', 'helpful', and 'extra'

7. You protect your energy without apologizing for it

↳ Replace 'sorry' with 'thank you for understanding'

8. You schedule reflection time before big decisions

↳ Block 15 min of prep time for high-stakes meetings

9. You say 'I'll have an answer by...' instead of rushing

↳ Set a time frame, 'You'll have this by 2pm Monday'

10. You zoom out to different time horizons when stressed

↳ Ask: "Will this matter in 5 days? 5 weeks? 5 months?"

11. You step outside for 2 min between intense meetings

↳ Reset your nervous system with the '1 block walk' rule

12. You write down reactions before sharing them

↳ Bring a note pad to every meeting

13. You stay curious about emotional reactions

↳ Ask yourself: "What's the story I'm telling about this?"

14. You find one point of agreement to shift the energy

↳ Start with 'I agree that...' then bridge forward

15. You replace 'should' with 'choose to' in tough moments

↳ A simple mindset shift that puts you back in control

Your next reaction is a choice.

Make it intentional ✨

✨ FURTHER READING

The Physiological Sigh - A simple breathing technique backed by science that instantly reduces stress and anxiety in high-pressure moments.

5-4-3-2-1 For Anxiety & Stress - A quick grounding technique to calm your nervous system and regain focus during stressful situations.

Finding Calm Amidst Chaos - Practical strategies to maintain your composure when everything around you feels chaotic.

The Power of Perspective - How shifting your viewpoint can transform your emotional response to challenging situations.

Which strategy will you try first?

Have a great week!

Carolyn

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