High pressure moments are unavoidable in leadership – but how we interpret and respond to those moments can make the difference between clarity and chaos. In our recent 60minute virtual skills session for Leaders Club members, Toby Sawyer from Management Futures explored the psychology of stress, how pressure affects performance, and the practical tools leaders can use to stay calm, focused, and effective.
Here are the big takeaways.
Understanding Stress: Help or Hindrance?
We often think of stress as something purely negative – but not all stress harms performance.
Toby introduced a simple but powerful model:
- Relaxed: Low stress, low activation – not always ideal for performance
- Optimal Zone: Challenged but resourceful – where focus is sharp and energy is productive
- Overwhelm: Negative stress that narrows perspective, reduces decision quality, and spikes emotion
- Panic: Complete overload – performance drops dramatically
Recognizing which state you are in is the first step to shifting back into a productive mindset.
The Focus Circle: Where Are You Putting Your Attention?
One of the most practical tools from the session was the Focus Circle, which helps you notice where your attention sits under pressure:
- Blue: The task at hand – present, clear, purposeful
- Yellow: Distractions around you
- Orange: Monitoring and judging your own performance
- Red: Results, outcomes, consequences, “what ifs”
- Grey: Everything outside the hereandnow
Peak performance happens in the Blue Zone.
Pressure tends to pull us toward Yellow, Orange, or Red – and the skill is noticing when that shift happens.
Circumstances + Response = Outcome
A core theme of the session was this equation:
Circumstances + Response = Outcome
We can’t always control circumstances.
But we can control our response – and that’s where leadership resilience lives.
Five Strategies for Remaining Resourceful Under Pressure
Toby shared a set of practical, repeatable strategies that help leaders regain control when stress starts to rise:
1. Reframe the Situation
We don’t respond to events – we respond to the story we tell about them.
- Separate facts from assumptions
- Challenge the internal narrative
- Replace catastrophizing with a more helpful interpretation
Changing the story changes the emotional response.
2. Put Things in Perspective
Pressure magnifies threat. Leaders can counter that by:
- Correcting our natural negative bias
- Reducing the perceived importance of the moment
- Challenging the likelihood of a worstcase scenario
- Perspective restores balance.
3. Take Action on What You Can Control
Action reduces anxiety.
- Identify what you can control, influence, or let go
- Break tasks into priorities
- Execute the next helpful step
- Momentum builds capability.
4. Reach Out for Support
Pressure narrows your thinking. Support widens it.
- Share the load
- Seek advice
- Use your network intentionally
Resilient leaders don’t go it alone.
5. Take Time Out
Sometimes the smartest thing is to step back.
- Create space
- Regulate the nervous system
- Return with a clearer perspective
Recovery is part of performance, not the opposite of it.
Breakout Reflection: What Would Have Helped You?
Members discussed moments when they had fallen into overwhelm and explored which of the five techniques might have shifted the outcome.
Key themes included:
- Noticing early warning signs
- Using reframing to counter spiraling thoughts
- Prioritising action when everything feels urgent
- Seeking support earlier
- Taking microbreaks to reset
Want to Build These Skills Further?
Leaders Club members have access to a growing programme of Skills and Coaching Development opportunities.
Performing Under Pressure was the first Core Skills session of 2026. This year, you will have the opportunity to explore six essential leadership skills through the series – informed by your feedback on how you want to develop as leaders. These include Performing Under Pressure, Personal Brand, Innovative Thinking, Inclusive Leadership, Leading Change and High-Performing Teamwork.
You can explore and register for upcoming events directly in the Member Hub, now with instant confirmation and oneclick calendar adds.
Final Thought
Performing under pressure isn’t about eliminating stress – it’s about managing it skillfully.
With the right mindset and tools, pressure becomes not a threat, but an opportunity to lead with clarity, stability, and confidence.
If you’re interested in exploring more on this topic, Management futures have a quick questionnaire which can help you self-assess how effectively you’re utilising 11 strategies.
If you’d like a copy of this, or if you’re interested in speaking to them further about the topic, you can reach out to them via info@managementfutures.co.uk