Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations reimagine their relationship with pressure.
Pressure. We’ve all felt it at work, at home, and in pivotal moments like a looming, invisible weight pressing us down, distracting us, and holding us back from fully engaging in what we’re doing. Many of us believe the pressure is caused by the situation itself. But what if it’s not? What if, instead, the pressure we feel is rooted not in the moment but in our mind?
Pressure isn’t created by circumstances but by how we respond to circumstances. Imagine an executive presenting a big proposal to the board. They might think, “What if they don't approve it? What if I stumble over my words, or they question my decisions?” That kind of thinking results in a huge amount of pressure.
Now, imagine a different leader facing the exact same situation. However, instead of obsessing about outcomes and consequences, they focus on those things happening right now, in the present moment, that they can control: how well they've prepared, the clarity of their message, the tone they plan to adopt, and their ability to adapt. Same boardroom, same stakes, totally different experiences.
As a stuntman, I have been lit on fire, hit by cars, and thrown downstairs. I have been put in countless situations where, if there were such a thing as “pressure situations”, these must certainly qualify. And yet, what I found out very early on is that allowing myself to live in the “what-ifs” increased stress, nervousness, and anxiety, decreased the consistency and quality of my performance, and made injuries much more likely. So, I’ve learned to stay in the moment, in my “bubble,” focused on my technique, my breathing on those things within my control. That is how I continue to stay safe and consistently execute to the best of my ability.
And, I found that applies equally to everything in life, from soldiers going into critical missions to leaders making high-stake decisions to everyday people navigating the struggles of family and work. The more they fixated on potential consequences, the more they struggled. But when they focused on the next step, the thing they could do right now, they found clarity, confidence, and momentum.
So, how do we change our relationship with pressure? We start by recognizing that pressure’s not a fact of life; it's a perspective. You don't have to live with it or let it control you. Here are a few steps to help:
Shift your focus
Pressure mounts when we focus on outcomes and consequences that aren’t real, that exist only in our imaginations or, more generously, in some probabilistic way in the future. Instead of these fantasies, we must bring our attention to what is right in front of us, what actually exists in this moment. We must ask ourselves, “What is one thing I can do right now?” Small, concrete actions provide momentum and dissolve the illusion of pressure.
Reframe challenges
Think of challenges as opportunities rather than as threats. Every big moment holds an opportunity to learn, grow, or show what we’re capable of, whether we achieve what we set out to achieve or not. If we can reframe a problem as an opportunity, the fear and anxiety that fuel pressure melt away.
Stay present
Practice mindfulness to bring our awareness back to the present moment. Deep breathing techniques, meditation, or any other time-out can prevent the "what-ifs" from spiraling into a whirlwind. However, this doesn’t require us to lie down or disengage from life for any length of time. Even in the middle of a heated performance, one intentional breath accompanied by something physical (e.g., squeezing a fist) and a productive thought can ground us in the here and now, immediately dispelling pressure.
Trust the preparation and embrace the pressure
Whether it's practice, training, or experience, remind ourselves that we've put in the work. And that perhaps is the most powerful antidote to pressure: trusting oneself. From this trust stems the ability to let go of uncontrollables and outcomes in a way that allows us to fully focus on those things in the moment necessary for success.
Next time you feel the pressure rise, stop, reflect, and recognize that you hold the power to let it go. You don't need pressure to perform well. On the contrary, our best performances will happen only in the absence of pressure. What we need are focus, clarity, and a mindset that accepts that outcomes will be the result of thoughts and actions happening in the present moment, right now.
The weight of pressure is not inevitable. It is neither something we must experience nor figure out how to perform with. It is a choice. It is a weight we are choosing to bear, and we can set it down whenever we’d like.
Read more from Brian Hite, Ph.D.
Brian Hite, Ph.D., Owner/ CEO of Brian Hite Global
Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations redefine their relationship with pressure. Drawing on over 30 years of experience in high-stakes environments, he empowers clients to dismantle the illusion of pressure, unlock clarity, and achieve peak performance. As the creator of the PressureX program and author of Begin Again: Utilize the Wisdom of Eastern and Western Ideologies to Achieve Your Full Potential, Dr. Hite is currently working on his next book, Flow Under Fire: A Stuntman’s Guide to Pressure.
Discover more about Dr. Brian Hite’s work and resources here.
