What do you do if your emotions are overwhelming you in high-pressure situations?

The fact that you recognise something is triggering you is a big step (even if you can recognise it after you've reacted). Take that as a complement and the next time you have the impulse to react in a certain way, you are better prepared.

When faced with overwhelming emotions in high-pressure situations, I believe the first step is to recognize the triggers that are causing these feelings. Take a moment to identify the specific thoughts, events, or circumstances that are contributing to your emotional response. By understanding the triggers, you can better manage your reactions and respond more effectively to challenging situations.

When faced with emotional triggers, rather than viewing them solely as disruptions, it's beneficial to see them as opportunities for deeper self-exploration. These triggers are often a mirror, reflecting back to us the unresolved issues and unrecognized patterns that we operate on. They put us in a state of automatic reaction, highlighting areas within us that are ripe for development and understanding. Embracing these moments as gifts allows us to turn inward, examining our habitual responses and the underlying beliefs that fuel them. This introspective journey can lead to profound self-awareness and personal growth, enabling us to respond to future triggers with greater insight and balance.

Deep breathing exercises can be a powerful tool for managing overwhelming emotions and reducing stress in high-pressure situations. Take a few moments to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. This simple yet effective technique can help calm your nervous system, lower your heart rate, and bring a sense of calmness and clarity to your mind.

Deep breathing exercises activate the parasympathetic nervous system through stimulation of the vagus nerve, which helps to reduce the body's stress response, lowering heart rate and blood pressure. Regular practice of these techniques can train the body and mind to respond more calmly to stress, making it a reflexive, calming reaction in high-pressure scenarios. For leaders, integrating mindful breathing into their daily routines not only aids in maintaining composure in challenging situations but also enhances decision-making abilities by fostering a state of mental clarity and emotional stability. This foundational skill is essential for effective leadership under pressure.

Take a step back and reflect. Is this really affecting me or am I acting impulsively. You then get time to analyse (or atleast think) why the person is acting that way (or a situation is as such). The person on the other side might not be sensitized to they way they are acting or talking. It might also be the case that you've set certain expectations and it's not matching.

In the midst of high-pressure situations, I encourage taking a mindful pause to step back and observe your thoughts and feelings without judgment. Take a moment to pause and bring your awareness to the present moment, noticing any sensations in your body and the thoughts passing through your mind. By practicing mindfulness, you can cultivate greater self-awareness and make more intentional choices in how you respond to challenging situations.

In reframing high-pressure situations, we can focus on recognizing genuine growth opportunities while avoiding toxic positivity. This involves acknowledging the reality and validity of challenges and emotions, rather than dismissing or glossing over them. Effective reframing might include identifying specific learning points from a challenge, considering how overcoming a situation could strengthen team cohesion or personal resilience, and setting realistic, constructive steps forward. This balanced approach ensures leaders maintain an optimistic but realistic outlook, fostering an environment where genuine positivity and resilience can flourish.

Instead of allowing overwhelming emotions to cloud your judgment, I suggest practicing positive reframing to shift your perspective and focus on solutions rather than problems. Look for silver linings or opportunities for growth in challenging situations. Reframe negative thoughts into more positive and empowering ones, focusing on what you can control rather than what you cannot. By adopting a more positive mindset, you can approach high-pressure situations with greater resilience and optimism.

It's important to remember that you don't have to navigate high-pressure situations alone. Reach out to trusted colleagues, mentors, or friends for support and perspective. Share your feelings and concerns with someone you trust, and don't hesitate to ask for help if you need it. Seeking support can provide valuable reassurance, guidance, and encouragement during challenging times.

Managing overwhelming emotions in high-pressure situations is a skill that can be developed with practice. I encourage incorporating these techniques into your daily routine to build resilience and emotional intelligence over time. Set aside time each day for mindfulness practices, deep breathing exercises, or positive affirmations. By making these practices a regular part of your routine, you can better equip yourself to handle high-pressure situations with grace and composure.