Stay calm and confident when stakes are high
High-pressure situations are part of life—tests, performances, competitions, interviews, presentations, tough conversations. The difference between those who thrive under pressure and those who crumble isn't talent or intelligence—it's mindset and preparation.
In this workshop, you'll learn proven techniques used by elite athletes, performers, and leaders to maintain confidence and composure when the stakes are highest.
Everyone's body reacts to pressure differently. Understanding YOUR unique stress signals is the first step to managing them.
Check all the physical symptoms you experience under pressure:
Check the thoughts that go through your head under pressure:
These responses are NORMAL! Your body and brain are trying to protect you. The goal isn't to eliminate these feelings—it's to manage them so they don't control you.
Box Breathing (also called Square Breathing) is used by Navy SEALs, elite athletes, and performers to calm the nervous system in high-stress situations.
Complete 5 cycles of box breathing. Check the box after each complete cycle:
Before: Tests, presentations, performances, tough conversations
During: Moments of panic or overwhelm
After: To calm down and reset after a stressful event
Elite performers don't leave confidence to chance. They have specific routines they follow before high-pressure situations to get into the right mindset.
Design a routine you can do 5-10 minutes before any high-pressure situation:
Routines create familiarity and control in unfamiliar, uncontrollable situations. They signal to your brain: "We've done this before. We know what to do."
How you think about pressure determines how you perform under it. Research shows that viewing pressure as a "challenge" rather than a "threat" dramatically improves performance.
Read these scenarios and choose how you want to reframe them:
Situation 1: You have a big presentation tomorrow in front of your class.
Situation 2: You're trying out for a competitive team or program.
Situation 3: You have to have a difficult conversation with a friend or family member.
Situation 4: You're taking a test that matters for your future.
Just like physical strength, mental toughness is built through practice. You can't wait for high-pressure situations to practice—you need to train in advance.
Commit to these practices to build your confidence under pressure:
Regularly do something that makes you slightly uncomfortable to build resilience.
Create artificial pressure when practicing to prepare for real pressure.
After any performance (good or bad), reflect without judgment.
Recognize your stress signals so you can manage them before they manage you.
Box breathing calms your nervous system in 2 minutes and can be done anywhere.
A pre-performance routine creates familiarity and control in high-stakes situations.
Reframing pressure as a challenge (not a threat) dramatically improves performance.
Practice voluntary discomfort and pressure simulation to build resilience.
Every high-pressure situation is a chance to learn and improve for next time.
Demonstrating mastery in stress management, breathing techniques, pre-performance routines, mental reframing, and building mental toughness.