Some people work better under pressure because their brain releases adrenaline. This sharpens focus, speeds up thinking, and helps you power through tasks.
Research shows that low-to-moderate levels of stress can improve short-term memory, making it easier to get things done.
Working under too much pressure all the time can impact your mental and physical health. The key is finding the right balance and taking care of yourself in the process.
Your boss gives your team a last-minute deadline. While your coworkers feel stressed, you feel a rush of energy. It’s not the first time this has happened. When things get urgent, you suddenly get even more productive. You may have even looked around at your anxious coworkers and thought, “Why do I work better under pressure?”
Working well under stress can be a strength, but working under pressure constantly can lead to burnout. Therapy and self-care can teach you how to handle stress in healthy ways and help you take care of your mind and body, even during high-pressure times.
Why it feels like you need pressure to work
Working under a time crunch can help some people focus on what matters most and block out distractions. When a deadline is coming up, they zero in on the task and work faster. Low levels of stress can boost short-term memory, making it easier to complete tasks. However, when stress becomes constant and overwhelming, it can harm your health.
Explore these two examples of how pressure can feel necessary:
You agree to host a friend’s birthday, but your house is a mess. You’ve put off cleaning for weeks, but now you’re vacuuming, folding laundry, and organizing like you’re auditioning for a home makeover show. The pressure of having guests over flips a proverbial switch, and you kick into high gear to get things done.
You’ve known about a big project for weeks but keep putting it off. The deadline is still a few days away, so you tell yourself you’ll start later. Suddenly, it’s the night before it’s due. Your heart races, your focus sharpens, and you crank out hours of work in one sitting. You feel in the zone and wonder why you couldn’t work like this sooner.
In both cases, the pressure of the deadline gave you a sense of urgency that jump-started your motivation and helped you push through distractions. Without that deadline, it felt harder to get started.
Here are a few other reasons why some people feel like they need pressure to get things done:
An unhealthy relationship with productivity: If you always put work before your needs, you might be dealing with toxic productivity. You might be used to pushing through stress and exhaustion to meet goals.
You see challenges, not threats: If you view working under pressure as a challenge rather than a threat, you likely have a challenge mindset. This helps you stay calm and focused when things get tough.
A sense of urgency means motivation: Without a deadline, some people struggle to get started. A ticking clock can help you stop overthinking and just get started.
Procrastination is a habit: Some people don’t crave pressure, they need it. Over time, they’ve trained their brain to link last-minute stress with getting things done. The downside is research shows that people who procrastinate may have higher levels of stress.
A sense of reward and relief: Finishing a task under pressure often comes with a rush of pride and relief, knowing you pulled it off. That good feeling is called present bias. It means your brain focuses more on the reward you get right now, like the sense of accomplishment, instead of thinking about long-term burnout. Because of that feeling, you might be tempted to wait until the last minute again, just to get that same burst of motivation and satisfaction.
Embracing positive stress: Not all stress is bad. Some people see it as a chance to grow and do their best. Research shows that if you focus on the positive side of stress, it can help you handle pressure better. Yet this only works when stress happens once in a while, not when you’re constantly overwhelmed.
People-pleasing tendencies: If you want to keep others happy, you might take on too much to avoid letting anyone down. When deadlines pile up, you push yourself even harder to meet expectations.
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The emotional impact of high-pressure situations
Working under too much pressure all the time can affect your health. Long-term stress is linked to both mental and physical health issues, like:
Muscle tension and pain
Digestive problems
Headaches
Weight gain or loss
Trouble sleeping
An increased risk of heart disease, cancer, high blood pressure, and stroke
Finding balance between stress and productivity
Trying to balance work pressure and productivity can be like walking a tightrope. A little pressure can help you focus and get things done, but too much can make you feel worn out.
Instead of trying to do more, focus on positive time use. This means using your time in a smart and healthy way, so you can stay productive without suffering exhaustion.
Here’s how:
Start with what matters most. Tackle the most important tasks first — especially the ones you’ve been avoiding. This lowers stress and helps you build momentum.
Break big tasks into small steps. Smaller goals feel easier and less overwhelming.
Set mini deadlines. Short-term goals give you a sense of urgency and help you stay on track.
Try the Pomodoro technique. This approach involves working for 25 minutes, then taking a five-minute break. These short work sessions can boost your focus.
Avoid time wasters. Cut down on distractions like checking your phone or scrolling through social media. It might help to keep your phone in a separate room while you’re trying to focus.
Take care of your mind and body. Even during busy days, take a break to drink water, stretch, or take a few deep breaths. These small breaks help protect your energy.
Use guided imagery to reframe stress. Picture stress as something that pushes you to grow instead of holding you back. Imagine using it to stay focused and move forward.
If work pressure feels like too much, therapy can teach you ways to manage stress and take care of yourself. A therapist can help you set healthy boundaries and build coping skills, so you can get things done without feeling overwhelmed.
Think of pressure like a campfire — just enough heat helps you cook, but too much and you get burned. Tune into your energy and don’t be afraid to step back before you scorch.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
For some people, pressure can be a source of motivation. But constant, unchecked pressure can lead to stress and burnout. Even during busy times, it’s important to check in with yourself and practice self-care. Therapy can help you set boundaries and learn healthy coping mechanisms for stress.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in 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.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula’s editorial process
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.
