Stay Grounded Under Pressure
Pressure has a way of showing up when you’re not looking for it: maybe a conversation shifts unexpectedly; a routine task suddenly becomes urgent; a quiet morning fills up before you’ve had a chance to even settle in. Whether it’s at work or at home, pressure tests your ability to stay focused and respond with intention. It doesn’t always have to come on strong. Sometimes it builds throughout the day, and other times it arrives all at once. Either way, it challenges your patience, pulls at your attention, and asks you to choose how to respond, especially when others are watching.
But to Billie Jean King, one of the most respected names in tennis, it meant something else. “Pressure is a privilege,” she said. Feeling pressure means you're carrying responsibility and is a sign that others believe in you.
Staying grounded under pressure doesn’t mean you have to be calm at all times. It means you know how to recognize the pressure, take a breath, and make your next move with intention. How you show up in those moments demonstrates what true self-leadership looks like.
“The main thing is to keep the main thing the main thing.”
Self-Assessment: Stay Grounded Under Pressure
Please take a few moments to answer the following self-reflection questions. Where can you identify opportunities for personal growth in your leadership?
What kinds of pressure tend to affect me the most at work?
How do I usually respond in the moment—do I shut down, rush ahead, or stay calm?
What are the physical or emotional signs that tell me I’m feeling pressure?
How often do I check in with myself during a stressful moment?
Do I have habits that help me reset and respond with intention?
What have I learned from past high-pressure situations?
How do others experience me when I’m under stress?
What’s one small way I can respond more clearly the next time pressure hits?
This self-assessment is designed to support your growth in Staying Grounded Under Pressure. Taking time to reflect on your answers and focusing on areas for growth will support your development.
Unfortunately, and cliché as it sounds, stress is part of life. At home, at work, or anywhere responsibility shows up, you're going to feel pressure. The more important question is how you choose to respond.
To stay calm when things feel overwhelming, it helps to understand what’s happening beneath the surface. Pressure comes from the outside; it’s the deadline, the expectation, the challenge in front of you. Stress is your internal response; it’s how your body and mind react when things feel uncertain or urgent. Neither one is always harmful. Pressure can sharpen your focus. Stress can be useful if you know how to manage it. The key is learning to recognize what you’re feeling and respond with intention.
“Anxiety is a response, grounding is a choice.”
Picture this scenario: someone gives you feedback right before a meeting that you weren’t expecting. Your shoulders tighten. Your mind starts to race. In that moment, you have a choice. You can react, or you can pause. You might say, “Thanks for letting me know. Let’s talk more after the meeting,” or “Let me get back to you on that after I’ve had some time to think.” That small shift gives you a moment to collect yourself so you can respond once your body has returned to a more steady place.
The more often you practice calm, thoughtful responses, the more clearly others know what to expect from you. These moments build trust—with others and, just as importantly, with yourself. That kind of consistency matters when people are looking to you to take the lead.
You may not always know when pressure is coming, but your body usually does. It might show up in your posture, your breath, or the way you rush through a conversation. Paying attention to those early signals gives you a better chance to respond with clarity and control.
Here’s a visual guide to help you recognize what pressure and stress might feel like, and what to do when they show up.
Pressure can feel uncomfortable, but it often means you’re in a place of trust. That idea was introduced with the quote we began with, and it remains just as relevant in leadership: when others rely on you, they’re entrusting you with something important. Even though your body may tell you differently, that’s not a signal to back away; it’s a moment to recognize and move through deliberately. Here are some best practices to help you stay grounded.
Pay attention to early signals: Your body often notices pressure before your brain does. A tight jaw, rushed tone, or restless movement can all be signs that stress is building. Take these signals seriously. A quick check-in can help you catch pressure before it takes over.
Pause before you respond: When you feel caught off guard, it’s easy to shut down or rush through without thinking. Give yourself a brief pause. Take one full breath. Notice what’s happening before deciding what to say or do next. That moment of awareness can make a huge difference in how you ultimately react.
Lead through the moment, not just the task: How you carry yourself during tense situations leaves a lasting impression. People might not remember the details, but they notice how you handle the pressure. That presence creates a sense of steadiness for those around you.
Don’t skip the debrief: High-pressure moments often pass quickly, but they leave something behind. Take a minute afterward to ask what helped, what didn’t, and what you want to handle differently next time. These small reflections can improve how you show up in the future.
Practice real-time grounding techniques: You don’t need a complicated routine. A few small habits—such as planting your feet before a meeting (grounding), taking three slow breaths, or using a reset phrase (I’ve got this.”)—can help you stay present.
Reset after the pressure passes: Once a stressful moment is behind you, take time to clear it from your system. Go for a short walk, stretch, or reset your breathing. Quick recovery keeps you focused, protects your tone, and helps you stay sharp for what’s next!
You don’t have to be perfect under pressure. What’s going to matter most to your leadership, of both yourself and others, is noticing how you’re reacting and choosing how to respond. That’s where the traffic light guide in this session comes in—it’s a simple reminder to help you stay grounded when things start to feel overwhelming. Yellow signals a moment to pause and check in with yourself. Red tells you to stop and reset. Green gives you the clarity to move forward with intention.
Reflection Questions:
What does pressure usually look like for me during the workday?
How do I know when I’m starting to react instead of respond?
When I’m in a yellow zone, what signs do I usually notice in my body or behavior?
What helps me move from red (overload) back to a more grounded place?
What can I do more consistently to stay in the green zone throughout the day?
To push your understanding of Staying Grounded Under Pressure to the next level, explore these valuable resources. They’ll help expand your skills and provide essential tools for building strong leadership.
Staying Composed Under Pressure: How Leaders Set the Tone in Tough Situations