Working under constant pressure can wear you down and negatively impact your mental and physical health. Over time, it can lead to anxiety, burnout, or depression.
Learning how to stay grounded can help you remain calm, think clearly, and make better decisions.
Self-care and therapy can teach you how to manage stress in healthier ways.
If you’ve ever felt like there aren’t enough hours in the day to finish everything, you know what it’s like to work under pressure. For many people, pressure doesn’t just happen once in a while — it’s part of daily life.
Yet feeling stressed all the time can impact your mental health. And if you already live with a mental health condition, staying grounded under pressure can feel even more challenging. Learning how to work under pressure means learning how to stay calm and focused, even when it’s hard.
What it means to stay grounded under pressure
Anyone can have challenges with pressure — especially when they’re tired, overwhelmed, or don’t have enough support. It can be even harder for people who have anxiety, low self-esteem, or overthink things.
If the pressure feels too heavy, self-care and therapy can help. A therapist can teach you how to manage stress, feel more in control, and protect your mental health.
Staying grounded under pressure can look like this:
At work: You’re already busy when your boss asks you to take on a last-minute project. Instead of saying yes right away, you stop and take a deep breath and say, “I’d like to help, but I’m already at my limit. Is there someone else who can help, or can we shift another deadline?” By setting a clear boundary in a respectful way, you protect your energy while still supporting your team.
Stressed at school: You have three final exams and a group project all due the same week. You feel overwhelmed, but instead of panicking, you make a detailed schedule and follow it. You break your work into smaller tasks and use the Pomodoro technique (working in short focused bursts with breaks) to stay on track. Even though it’s a stressful week, you manage your time well and finish with good grades and a sense of pride.
At home: Your partner broke their ankle, had surgery, and needs eight weeks of rest to recover. You’re stressed about taking on more chores while still working from home. Instead of trying to do everything yourself, you make a plan. You create a simple daily schedule, ask the teen next door to walk the dog, and talk to your boss about flexible hours so you can help your partner. You also set aside 30 minutes at the end of the day to relax in a warm bath. By staying organized, asking for help, and knowing your limits, you get through it without burning out.
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Strategies to help you work well under pressure
When you’re under pressure at work, people might say things like, “Just relax,” or, “You need to manage your time better.” However, these comments are unhelpful and can make you feel like you’re doing something wrong.
The next time pressure starts to build, try these simple ways to stay grounded:
1. Set manageable goals
The next time you have an important project, try to break big tasks into small steps. Instead of starting with, “Finish the report,” try, “Write the intro paragraph in the next seven minutes.” Small wins help calm your brain and keep you moving forward.
2. Try mindfulness micropractices
These are quick and easy tools you can use during the day to stay calm. One simple idea is to pause for five seconds before switching tasks. Just stop, take a deep breath, and reset your mind. This short break can help you handle stress and focus better.
3. Develop emotional resilience
Being resilient means being able to handle and bounce back when things go wrong. It’s a skill that you can build over time to manage strong emotions.
It can also help you learn the difference between balance and mental toughness. Being strong doesn’t mean you have to handle everything by yourself. It’s OK to rest, ask for help, or take a break when you need one. Real strength comes from knowing your limits and taking care of yourself.
4. Make a pressure playlist
Music can distract you from your worries and help you relax. In one study, people with high-pressure jobs listened to music at work for 30 minutes a day. After one month, they felt less stressed.
5. Chew gum
Studies show that chewing gum can reduce cortisol, the stress hormone. It can also help you focus when you’re feeling pressure. Chewing gives your brain something steady to do, which can help you concentrate and stay in the moment.
6. Choose healthier snacks
When you hit the afternoon slump, it can be easy to reach for a soda or candy. Sugar might give you a sense of quick relief, but it can leave your body feeling more stressed later.
Try a handful of almonds, walnuts, or pistachios instead. These nuts give you energy that lasts and keeps you feeling steady.
7. Give yourself a pep talk
When things get tough, try not to beat yourself up. Say things like, “I’ve got this,” or, “One step at a time.” Positive self-talk can help you feel more confident and less anxious.
8. Take regular breaks
When you’re under pressure, you might think you don’t have time to stop. Yet working without breaks can wear you out and make it harder to focus. Even a short walk can help you feel better and get more done.
9. Seek professional support
If self-care practices aren’t relieving the pressure, consider seeking professional support. A therapist can help you practice coping skills to stay grounded and feel more balanced. They can also help sort out any additional factors that may be making stress management difficult for you.
Managing pressure when you’re living with a mental health condition
It’s important to note that some mental health conditions can also contribute to challenges with working well under pressure. For example:
Attention-deficit hyperactivity disorder (ADHD)
If your brain has trouble blocking out distractions or keeping track of time, staying focused during stressful times can feel hard. While some people with ADHD cope best under stress, others don’t. Meditation can help by calming your mind. Next time you’re feeling stressed, try doing a short meditation at your desk.
Anxiety
Worrying about messing up, racing thoughts, or fear of being judged can make it hard to stay calm under pressure. If you feel anxious, try the 3-3-3 rule to reduce anxiety. Look around and name three things you see, three things you can hear, and three things you can move or touch. This can help you feel more grounded.
Depression
Feeling tired, having trouble focusing, or feeling overwhelmed can make simple tasks seem impossible. If you’re experiencing depression, it can help to ask for things like a deadline extension, a lighter workload, or a quieter place to work. These changes can make handling pressure easier and support your mental health.
Obsessive-compulsive disorder (OCD)
If you deal with perfectionism, unwanted thoughts, or the need to repeat certain actions, pressure can feel overwhelming. Cognitive behavioral therapy (CBT) can help you learn tools to handle these feelings like sitting with discomfort or challenging your thoughts.
Autism spectrum disorder (ASD)
Sudden changes, loud sounds, or unclear instructions can make high-pressure situations harder. Having a set routine, taking breaks, and reducing noise or bright lights can help you feel more in control.
When pressure starts to feel overwhelming, reframing discomfort as a normal informative signal rather than a personal failure can help. Instead of resisting stress, accepting and observing it through mindfulness or self-compassion can keep you grounded by reducing the urge to fight against your feelings.
Ashley Ayala, LMFT
Clinical reviewer
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If working under pressure leaves you feeling overwhelmed or exhausted, support is available. Therapy can help you stay calm and think clearly even when life feels like too much. A therapist can help you understand what causes your stress and teach you ways to manage it. They can also help you build coping skills to stay grounded whenever pressure arises.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
