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Managing Performance Pressure – Virtuous Circle Counselling

Whether you’re an athlete, a musician, or a business professional, you’re likely to experience performance pressure at some point in your career. And while a certain amount of pressure can be motivating, too much pressure can be debilitating.

That’s why it’s important to learn how to manage performance pressure at work. By understanding the causes of performance pressure and using some simple techniques to manage it, you can stay focused and perform at your best when it matters most.

Causes of Performance Pressure

There are two main types of performance pressure: internal and external. Internal pressure is self-imposed pressure that comes from our own expectations and standards. External pressure comes from others, such as our boss, team, or clients.

Internal pressure can be just as debilitating as external pressure, if not more so. That’s because when we put pressure on ourselves, we’re more likely to doubt our abilities and second-guess our decisions.

External pressure, on the other hand, can be motivating. It can push us to do our best work and meet deadlines. But if external pressure is too great, it can lead to burnout.

So how can you tell the difference between healthy and unhealthy pressure? And how can you manage performance pressure, whether it’s coming from within or from outside sources?

How to Manage Performance Pressure

While it’s not possible to eliminate performance pressure entirely, there are some things you can do to manage it more effectively:

1. Understand the Difference between Healthy and Unhealthy Pressure

There’s a big difference between healthy and unhealthy pressure. Healthy pressure is the kind that motivates you to do your best and push yourself to reach your full potential. Unhealthy pressure, on the other hand, is the kind that leads to anxiety, stress, and burnout.

2. Make Sure Your Expectations Are Realistic

It’s important to make sure your expectations are realistic. If you’re putting too much pressure on yourself to achieve unrealistic goals, you’re more likely to experience unhealthy pressure.

3. Take Care of Yourself Both Physically and Emotionally

It’s important to take care of yourself both physically and emotionally. When you’re under a lot of pressure, it’s easy to let your health suffer. Make sure you’re eating healthy, exercising, and getting enough sleep. And don’t forget to take some time for yourself to relax and de-stress.

4. Find a Support System to Help You Through Tough Times

A support system can be a great way to help you through tough times. Whether it’s your family, friends, or a professional therapist, having people you can rely on can make a big difference.

5. Use Positive Self-Talk to Stay Motivated

Positive self-talk can be a great way to stay motivated. When you’re feeling down, remind yourself of your strengths and why you’re capable of achieving your goals.

6. Take Breaks When You Need Them

It’s important to take breaks when you need them. If you’re feeling overwhelmed, step away from your work and take some time to relax. You’ll be able to come back feeling refreshed and ready to tackle your tasks.

7. Seek Professional Help If You’re Struggling to Cope with Pressure

If you’re struggling to cope with pressure, it may be time to seek professional help. A therapist can help you identify the root of your stress and provide you with tools to manage it.


Managing performance pressure at work can be a difficult task. There are a few things that you can do to help ease the pressure. First, try to set realistic goals for yourself. Second, take some time to relax and de-stress before your shift. Third, stay positive and focused on your work. Lastly, ask for help from your supervisor or another employee if you feel overwhelmed. If you follow these tips, you should be able to manage the performance pressure at work.

Hoping to get Calgary counselling services? Virtuous Circle Counselling provides counselling services along with online therapy and cognitive assessments. Get in touch with us today!

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We at Virtuous Circle Counselling acknowledge Moh’kinstsis, the lands where the Bow and Elbow rivers meet, in what we currently call Calgary. We acknowledge that we are visitors on Moh’kinsstis and acknowledge the Blackfoot are those who named this area as Moh’kinsstis. In the spirit of Truth and Reconciliation, we recognize the ancestral territories, cultures, and oral practices of the Blackfoot people, the Îyarhe Nakoda Nations, the Dene people of the Tsuut’ina Nation, and the Métis Nation of Alberta, Region 3.