Wie kann Achtsamkeit Ihren Umgang mit Druck verbessern?

Hier wird eine Definition von „Druck“ versucht, aber schon das ist schwierig, da ein objektiv beschreibbarer Sachverhalt erst durch die eigene Bewertung zu einem Druck werden kann. Fragen (an uns selbst) sind dann: Wie wichtig ist mir das Lösen der Aufgabe? Wie werde ich feststellen, ob ich erfolgreich war? Reicht mir „gut genug“ oder soll es ein Top-Ergebnis sein? Ist meine Messlatte meine eigene Forderung oder die projizierte Erwartung von außen? Betrachte ich dabei die wirklich relevanten Personen? Druck, der aufgrund irrelevanter, ungeprüfter Erwartung entsteht, ist unnötig und schädlich. Druck, der Konzentration und Energie für ein SMARTES Ziel pusht, ist hilfreich. Wenn wir Druck spüren, sollten wir die Ursache reflektieren.

Many driven leaders (and individual contributors) feel the "need to succeed". While that inner drive and self-motivation is what organizations love and value, it is also important to keep everything in perspective. Channel this energy and drive into positive ways of contribution: use it to keep things moving forward and inspire others to meet the goal. The hardest part is when this turns into frustration because things are not moving fast enough or in the direction you see. Take a step back, evaluate what is going on, ask people for their feedback, and take a deep breath.

Pressure is the gap between where you are and where you want to be. Put in other words, where the external force sees you and is taking you to a next level or step. Internalizing the root source or importance of pressure is key. Consider asking yourself these key questions: - Do I want this pressure? (If no, state this immediately and request your alternative). - If yes, is this pressure going to help me or what I care deeply about to get to the next step or level? - How much support can I get and from where? Beyond key questioning, acting is even more important. Start by journaling your responses in a blocked 25 minute window, and journal your “actions” in the end.

Achtsamkeit gilt hinsichtlich der eigenen Person wie nach außen. In beiden Fällen sollte das Resultat des Bewusstwerdens eine Harmonie sein, keine Dissonanz. Dissonanzen mindern Verstehen und führen zu intuitiver Abwehr. Bei harmonischer Beziehung, also „Eintaktung“ auf sprachlicher, visueller, empathischer Ebene, wird aus Druck schnell Flow. Dann ist der Druck Quelle von Energie und zusätzlicher Kreativität. Also: Verbindung suchen nach innen und außen und den Druck „umwandeln“ in Treibstoff.

One thing I have found helpful with mindfulness is being specific about what mindfulness means to me. It looked like “self care time” as a calendar event. This enabled me to be reminded of what I am really “focusing” on for my mindful act. This allows me to be in-tune with my basic human needs such as getting direct sunlight, or having a nutrient filled meal, or reading, to be empowered to be mindful.

When you practice mindfulness, you develop an increased awareness of your thoughts and emotions. This empowers you to respond to pressure differently, with greater clarity and composure. This heightened self-awareness also enables you to recognize signs of stress early on, preventing the buildup of tension that can lead to burnout. By incorporating mindfulness into your routine, you also cultivate resilience, which helps you to bounce back from setbacks and navigate high-pressure situations with a greater sense of calm and control.

One example I have seen is using the calendar on a primary working device. For example the work laptop or cellphone, and actually making a meeting called “me time”, and mark it “busy”. And allow no one to take it. Make sure that it’s used wisely, and give your all to the tasks that are not “me time”.

Any given day can present us with dozens of barriers to mindfulness. One that many high achievers struggle with is that mindfulness requires a significant time commitment when time is already at a premium. This is where you need to flip the script and adopt the mindset that balance follows mindfulness. Train your brain to believe that mindfulness ultimately is the path through the challenge, rather than the barrier itself.

Ich denke, Achtsamkeit lässt sich trainieren, so wie ein Sport. Mit kleinsten Übungen, die situativ in den Alltag und zur Situation passen, schaffen wir Routinen. Sie sind dann wie ein Werkzeug, von dem wir genau wissen, wann wir es brauchen. Keine Zeit oder keine Lust sind keine Ausreden für fehlende Achtsamkeit. Am Ende ist es doch die Wertschätzung anderen und uns selbst gegenüber, die wir mit aufmerksamem Verhalten zeigen. Frage: Will ich wertschätzen? Wenn ja, dann ist Achtsamkeit die Basis und immer eine gute Investition.

Manage your energy, not your time! Regular reflection on how you feel helps to see the first warning signs of too much pressure and reminds you to take remedial action like mindfulness This is what helped me during my career.

Mindfulness in pressure situations is like a firewall against stress. It trains your brain to focus on the present moment, reducing the noise of distractions and anxiety. Practising mindfulness allows you to develop a calm-centred approach, enabling clearer thinking and decision-making under pressure. It's like upgrading your mental operating system to handle high CPU loads without crashing. This mental clarity enhances your ability to prioritise tasks, manage time effectively, and respond to challenges with a level head. Regular mindfulness practice also increases emotional resilience, making you less reactive to stressors and more adept at navigating the complexities of high-pressure environments.