What can I do right now?
“I’m under a lot of pressure”
I’m under a lot of pressure? Deadlines, exams, expectations from family or work — more than you feel you can carry.
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Deadlines, exams, expectations from family or work — more than you feel you can carry.
Try one of these now
- Box breathing — (2–4 min · Practical evidence)
- Six-step problem solving — (10–15 min · Moderate evidence)
- Find the next physical action — (3 min · Practical evidence)
- Values check — (10 min · Moderate evidence)
Why this can help
Steady your breathing, then shrink the pile to the next action. A quick values check helps you see which expectations are yours to meet and which you can talk about.
When it is more than a rough moment
If this has gone on for weeks, is getting worse, or is making daily life hard, talk to a doctor or another professional you trust — see “When self-help isn’t enough”.
Understand it better
- Pressure from family, study and work — Expectations from people you love or depend on can feel impossible to carry. Sorting what is yours to hold. (7 min · Practising)
- Doing well under pressure — Exams, interviews, deadlines: why pressure helps up to a point, and how to stay on the right side of it. (7 min · Practising)
- Overwhelm and unclear goals — A task that is too big or too fuzzy has no first step — so nothing happens. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.