Pressure.
It’s required to create a diamond, but it can also cause us to crack.
What’s the right amount of pressure, and how can we cultivate a better relationship with it?
First, the dictionary bit:
Pressure is defined in two ways:
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Noun Continuous physical force exerted on or against an object by something in contact with it.
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Noun The use of persuasion or intimidation to make someone do something.
Types of Pressure
So what different types of pressure are there…?
We can sometimes think of pressure as synonymous with stress. ‘Feeling pressured’ can mean having too little time, being intimidated or doubting ourselves. Some of us thrive under pressure, in fact, we all can when it’s the right kind.
So let's use Albrecht’s four types of stress as an analogy for understanding pressure.
They are:
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Time Stress - When you don’t have enough of it.
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Anticipatory stress - When you’re nervous about an upcoming event.
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Situational stress - Circumstances like an emergency or conflict.
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Encounter stress - Someone is difficult to be around or talk to.
Now, converting Stress to Pressure…
Time
Time Pressure is probably the most common.
We associate pressure with deadlines, but all respond to this differently. Some panic when they run out of time, and rush their work with poor results, or manage time poorly and end up not meeting deadlines.
Others find time pressure a great motivator! Having a deadline can focus the mind on one priority at a time.
It’s important to note that neither is right nor wrong. We’re all different, but what we can do is recognise how we tend to respond to each type of pressure, and try to tailor our routines accordingly.
Anticipatory
Anticipatory pressure could be considered similar to time pressure but has more to do with expectation. We get stressed before a presentation, sports or social event because we place expectations on ourselves.
Again, this can be both good and bad.
Having high expectations and visualising the best possible performance might seem daunting, but it can also be aspirational. If we have high expectations and believe in ourselves, then setting a goal of reaching our best potential can motivate us to give 100%.
On the reverse, some of us ‘catastrophize’. Negative expectations heighten our nerves, so it’s helpful to replace those scary ‘what ifs’ with positive ones, like ‘what if I outdo myself?’
Situational
Situational Pressure can apply across many aspects of life.
We often feel pressure at work, because we want to perform well and be rewarded, or may be concerned about the consequences if we don’t.
It can crop up in a social setting too, like pressure to behave a certain way.
In any situation, we can escape the pressure by asking two questions:
First, am I putting this pressure on myself? If we recognise that we are pressuring ourselves, we can counteract it.
Second, what do I want to do? We sometimes respond to pressure by negating our own choices. When we assert them, like ‘I don’t want to drink’ or ‘I’m taking a night off’, we are empowered to be stronger than the pressure.
Encounter
Encounter stress relates directly to the people in our lives who put pressure on us.
This comes back to both managing expectations and empowering yourself.
Say you feel that your boss asks too much of you at work; instead of letting the pressure mount until it seriously impacts your mental health, you can manage it by clarifying expectations, stating your capabilities, and getting support.
If you find client meetings a high-pressure situation, for example, you can use the pressure to motivate yourself, but manage associated stress by preparing with reasonable expectations.
In a social or personal context, you can communicate about the gap between what someone else wants from you, and what you want. This is where the feeling of unwanted pressure arises.
To close, here are our Top Tips to take away:
Pressure can be good as well as bad.
Manage expectations.
Empower yourself.
Communicate.
Get talking in the comments, do you thrive under pressure or find yourself frozen?
For more mental health resources, check out our free Mental Health in the Workplace handbook, available to download now.
