The Art of Staying Cool: How to Manage Stress in High-Stakes Moments
The Art of Staying Cool: How to Manage Stress in High-Stakes Moments
Practical Techniques for Managing Stress and Making Confident Decisions
The alarm cuts through the quiet. Lights flash, and the firehouse comes to life. Firefighters jump from their beds, throw on their gear, and head straight to the truck. They’re on the road within minutes, racing toward a four-alarm fire. Adrenaline is high—but they’re calm, focused, and ready for whatever comes next.
How is that possible? In moments where every second counts, how do they stay cool under pressure? It’s more than just experience—it’s about preparation, mindset, and controlling stress.
Knowing how to manage stress helps us make better decisions and stay in control when it counts. Whether it’s mild anxiety or life-changing decisions, stress affects us all. From work to leadership to everyday life, staying calm under pressure is a key skill we all need.
Understanding our need for control is key to managing stress. When we feel uncertain, stress hormones trigger a "fight or flight" response. This can be helpful in real danger but overwhelming in everyday situations.
"Uncertainty is one of the most stressful things in life because we are hardwired to seek control over our environment," - Travis Bradberry, Emotional Intelligence 2.0.
Bringing the physical symptoms of stress under control is the first step. Techniques like breath control, muscle relaxation, and grounding exercises help calm the body and reset your response to stress. Once physical stress is managed, mental clarity follows.
Preparation, planning, and becoming antifragile are ways to regain control. After addressing physical stress, we can take further control through preparation and planning, anticipating challenges before they arise. By becoming more **antifragile**—able to grow stronger through stress—we limit uncertainty and create space for clear, calm decision-making.
Managing physical stress starts with controlling your breath. Under stress, our breathing becomes shallow and quick, amplifying the body’s stress response. Slowing down and deepening your breath signals the body to relax. Box breathing (inhaling for 4 seconds, holding for 4, exhaling for 4, and holding again) can quickly calm the nervous system.
“Breathing is the quickest way to calm down in the moment and focus your mind.” - psychiatrist Dr. Judith Orloff.
Physical relaxation techniques also break the cycle of stress. Progressive muscle relaxation, where you tense and then release muscle groups, helps reduce physical tension. Calming the body allows for mental clarity and better decision-making.
Preset rules simplify decision-making. Every firefighter knows one truth: Stuff Happens. On any call, things can go wrong, and fast. That’s why they don’t leave anything to chance. Before heading out, they run through checklists to make sure they don’t forget essentials. But when they’re on the scene, preset rules and training take over. They know exactly what to do because they’ve trained for it. These rules become automatic, freeing up their focus to handle whatever unexpected danger arises.
Preset rules free up mental energy for bigger decisions. By automating smaller, routine decisions, you conserve mental energy for more important choices. This helps prevent decision fatigue, where too many choices lead to poor outcomes or burnout.
Examples of some good preset rules:
Meetings: Set a rule to only attend meetings with a clear agenda.
Snacking: Drink a glass of water before reaching for a snack.
Money: Automatically save a fixed percentage of every paycheck.
Developing your own preset rules is a form of preparation. The more you plan, the less room for uncertainty. Establishing rules or protocols ahead of time (because Stuff Happens) gives you structure when you need it most.
"Be Prepared" – Boy Scout Motto
Being organized is one of the best defenses against stress. When things are in order—whether it’s your workspace, schedule, or thoughts—you can handle pressure more effectively. Disorganization adds to stress. Build systems and routines to help minimize the chaos that makes stressful situations worse.
Preparation creates a buffer against the unexpected and helps you to remain in control. Having a clear plan or knowing where to find information when needed gives you the confidence to stay calm. While organization won’t eliminate stress, it ensures you’re ready to manage it.
Organization helps you focus on what matters. When you're not overwhelmed by clutter, you have the mental space to focus on important decisions. Clear routines reduce distractions, allowing you to concentrate on critical tasks.
Thanks to my AI assistant Alfred and ChatGPT for help with developing this article.
That’s My Perspective