Although stress and anxiety affect us all, they can be controlled with effective techniques, says Dana Sinclair, psychologist and performance specialist.
Stress, which generally arises from external challenges, such as meeting deadlines or managing conflicts, can arise during specific events. Anxiety, on the other hand, can persist without a specific trigger and can even be experienced as a “normal state” by those who suffer from it regularly, making it difficult to manage emotions.
“Sometimes people are just more susceptible to anxiety,” says Sinclair, who describes it as a chronic worry about outcomes, emotions and interactions that can create distractions and obstacles. It can be difficult to achieve peak performance under duress, which is why emotional regulation is essential.
“We all want results, but it’s often difficult to get the best out of ourselves when we’re feeling pressure. »
A first step toward effective performance is to identify the specific triggers or “hot spots” that can hinder success. Physical symptoms, such as tension, increased heart rate and sweating, as well as psychological effects, such as worry and fear of results, can significantly affect performance. Sinclair encourages people to reflect on their behavior and self-talk during periods of good and poor performance to identify the source of stress and anxiety.
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“Understanding what happens when we perform well and when we don’t can help spot patterns and improve resilience under pressure,” she explains, referring to her structured approach detailed in her book Dialed In.
She presents four strategies for maintaining emotional regulation and balance in the face of daily triggers of stress and anxiety.
1restrategy: Master good breathing
According to Sinclair, proper breathing is the most effective technique for managing stress and anxiety. Under pressure, people often breathe shallowly or incorrectly, disrupting the balance between oxygen and carbon dioxide in the body.
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The key is to breathe slowly through your nose or with pursed lips, like through a straw, and expand your abdomen. Relaxing the shoulders and prioritizing exhalation quickly calms the mind, whether managing a tense meeting, a high-stakes performance or everyday challenges.
2estrategy: Focus on the task at hand
After calming down by breathing properly, Sinclair advises shifting your focus from how you feel to what you need to do. Instead of dwelling on your emotions or striving for confidence, focus on taking the steps required to succeed in the moment, whether it’s moving your feet in tennis, succinctly answering a question interview or remaining attentive in a meeting.
By focusing your attention on concrete performance indicators, you avoid distractions, achieve better results and naturally boost your self-confidence through your achievements. By planning these cues, you can “change when you’re adrift,” staying grounded and focused under pressure.
3estrategy: Talk to each other constructively and make a list of facts
Ms. Sinclair emphasizes the importance of inner dialogue to stay focused and confident. Instead of just hoping things go well, you should talk yourself through the situation using clear, directive statements. Start by making a “fact list” that highlights your accomplishments and strengths—reminders of why you are capable and prepared. By referring to this list, you can boost your self-confidence before intense moments.
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Furthermore, make sure your speech is constructive and not too negative or self-destructive. For example, replace harmful thoughts like, “I can’t do this,” with actionable affirmations like, “I need to stay calm and focus on the next step.” This mindset allows you to ground yourself and be productive under pressure.
4estrategy: Harness the power of focused daydreaming
Ms. Sinclair touts daydreaming as a powerful, but underappreciated, tool for mental rehearsal and problem solving. Unlike lengthy visualization exercises, brief, focused daydreams, lasting 10 to 30 seconds, may be more effective and practical. These mental snapshots allow you to practice a skill, envision calm, collected interactions, or mentally prepare for a task throughout the day. Whether walking, resting, or performing routine activities, incorporating short bursts of imagery helps reinforce desired behaviors and outcomes in a manageable, stress-free way.
Ultimately, she says, it’s about being more present in the moment. Simply giving yourself five seconds to breathe properly and calm down can create the mental space needed to refocus and focus your attention on what needs to be done.
“Most people do pretty well, better than they think,” she says. It’s just in our moments of pressure that we slip a little… It’s about being able to slow down to be able to think. »
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