Pressure, stress and how to cope with it

As children we were taught that sleep is a great way to rest our body when we were tired but what about resting the mind when it is bombarded with a never-ending flow of thoughts? Pressure, according to the dictionary is defined as the physical force exerted on an object. But what about the mental force exerted on an object, the object being us? That is pressure too. In fact, mental pressure is far more difficult to deal with, as compared to physical pressure because unlike physical pressure, the latter is intangible.

We usually associate pressure with stressful situations. As humans, we feel an added need to perform well especially when all eyes are on us. This sometimes leads to underperformance and high chances of errors. Sian Leah Beilock, in a TED talk, talks about how knowing that one is being evaluated changes one’s performance.

In a phenomenon called 'Paralysis through analysis', Sian explains how we tend to focus on the unnecessary, minute and distracting details when we are under pressure. Over-concentration leads to lack of concentration on what actually matters and thus the performance of an individual gets affected directly.

As a student, a teenager and a performer, I have had my fair share of pressure situations. Fortunately, I am one of the lucky ones who can perform well under pressure. Pressure for me is an opportunity to excel at something that I would have otherwise, done half-heartedly or uninterestedly.

I wanted to spread awareness regarding how feeling pressurized is normal and everyone, at some point in their life, goes through it. Thus, I will be talking about my experience with performance pressure, peer/societal pressure and academic pressure.

Performance pressure

Everyone has a different experience with pressure especially performance pressure. Performance pressure can include the fear of disappointing others, the fear of underperforming and the fear of performing in front of people. I started learning Bharatanatyam at the age of 6 and classical Carnatic music at the age of 5. I have been performing on stages all over the country ever since. Before every performance I always feel confident and pumped up. But as soon as I get off the stage after the performance, my mouth becomes dry and my hands start shaking. After 13 years of stage performances, I still experience the same post-performance jitters.

Societal pressure / Peer pressure

As humans, we have strong opinions and rigid belief systems. We, as Indians, are a culturally connected group of people who place morals, values, culture and religion on a high pedestal and make decisions, construct choices and frame opinions on this basis. Society expects something from us.

A good job, a family, a good social life and everything good in general.

As a perfectionist I, for many years, felt crushed under the expectations expectations of those around me.

I had a tendency to set high unattainable expectations for myself and get demotivated on being unable to achieve them. Humans are social beings and thus societal pressure affects both children and adults. We want our friends to like us and thus give in to what they want us to do and behave like. For me, peer pressure and social pressure has not always led to a negative impact. Sometimes, peer pressure has played a positive role in my life and has motivated me to become a better version of myself.

Academic pressure

In India, due to the large population and lack of jobs in the market, cut-throat competition and lack of available opportunities and overall high expectations in academic performance there is academic pressure amongst students. Every year, a swarm of students appear for competitive exams like the Chartered accountancy (CA) examination, IIT JEE and other engineering entrance examinations to name a few. These examinations are intense and are extremely competitive. The mental health of students is deeply affected due to the fact that a lot is at stake and the competition is so high. This leads to anxiety, depression, loss of confidence, mental burnout and a stark increase in suicide rates. Innumerable studies have shown that stress and mental health have a very high correlation.

How to cope with pressure

So, now that I have told you about all the ways you can feel pressurized and can feel mentally exhausted, here are a few things that helped me cope with pressure.

1. Take a deep breath

Whenever I find myself in a pressure-cooker situation, I give myself a time out i.e. a little breather to calm myself down. I sit down and take 3 deep breaths. The rush of oxygen to the lungs and brain helps in better realization and helps me deal with the situation in a calm and composed manner.

2. Music and Bharatanatyam

It might be ironic that the very thing that causes pressure is the thing that rids of me it. I have always found solace in music. I have a playlist for every mood in my day-to-day life and whenever I find myself in a pressure situation, I take a step back and listen to my “Relaxation” playlist

3. Yoga

Although I am a very enthusiastic person and don’t think Yoga is the best option for me, yoga does help people who want to relax and take their mind off things for a little while. Our mind and body are connected after all and a good body leads to a good mind and vice versa. Practicing Yoga helps calm our stressed minds and helps us regain focus and concentration.

Stress

Difference between pressure and stress

Pressure is a situation wherein we, as individuals, perceive that something at stake is dependent on the outcome of our performance

Stress is a situation wherein there are too many demands and not enough resources available to meet these demands. These resources can include time, money and/or energy.

How to cope with stress (stress busters)

1. Communicate and share – It is very important to talk to people you trust, regarding how you are feeling and to share your apprehensions, worries and thoughts. Sharing is caring not only in the materialistic sense but also in caring for your own mind and body.

2. Organize – Use a Mind map to jot down all your thoughts and rank them according to importance

3. Set time limits for each task and complete them within the stipulated time

4. Learn to prioritize and also learn to say no

5. Don’t focus on what others might think and say and learn to let go