Pressures in life are inevitable. We react to pressure in two ways – it can lead to personal growth if we believe we can manage it effectively, or it can cause stress if we feel we cannot cope with it.
Stress arises from how you perceive a situation. If you see yourself as being unable to cope with the demands of a situation that situation becomes stressful. The “coping with pressure” diagram, as shown in the training plan, demonstrates the relationship between pressure and performance, reminding us that we need a certain amount of pressure in order to achieve and be effective, but too much pressure causes strain and stress.
This four week training plan is incredibly simple to follow. All you need to do is to build mental and physical coping strategies into your daily life. Read the fact sheets ‘Mental coping techniques’ and ‘Boost your physical resilience’ and create your own statements for each week of the plan – pick three mental and three physical ideas.
You don’t have to do them all at once. At the start of each week, plan what you are going to do on each day. Then gradually build up the amount of statements you want to use each week. Follow this plan and not only will you feel more confident and focused, you will also have improved concentration levels, feel more energised and have a renewed zest for life.
You can track your progress using your personal training plan (shown in the training plan
below) – print it off and stick it on your fridge, or in a visible place.
Always follow the 80 / 20 rule. For each of the statements you choose to follow each week, aim to complete them at least 80% of the time – in other words 5 days out of 7.
A person who is more resilient copes better with pressure. They:
- Demonstrate confidence, adaptability and flexibility, even in a fast-paced, pressured and culturally diverse environment –mental well-being.
- Display energy and stamina in meeting challenging goals; implementing their coping techniques well because they understand their unique signs and symptoms of stress.
To find out more about the signs and symptoms of stress, please see our fact sheet here
. When reviewing this sheet be aware of the stress signals that you recognise in yourself. If you would like to learn more about how to manage pressure and to learn some resilience techniques please contact our support helpline now. We are available 24 hours a day so we can be there for you when you need us most.
Download the training plan here