In high-pressure situations, our brains go into “survival mode”: cortisol rises, physical tension increases, and emotions take precedence over detailed analysis. In this state, quick, instinctive solutions – often based on intuition or previous habits – take the place of thoughtful decisions. For every hasty choice, the risk is that we lose the big picture, underestimate the long-term consequences, and lock ourselves into “zero-week” equations that choose only the most familiar options.
Strong emotions—anxiety, fear, or anger—slow down blood flow to the areas of the brain that deal with complex reasoning, focusing energy on “fight-or-flight” responses. This “brain fog” leads us to choose the easy, repetitive path, often at the expense of better ideas. Adaptability is important in times of crisis, but when we’re faced with deadlines and unexpected news every day, this way of thinking can lead to decision fatigue and “psychological paralysis.”
To maintain calm and rationality, the first step is to interrupt the moment: a pause of a few seconds, counting breaths from 1 to 5. This simple practice regains control of the autonomic nervous system and paves the way for a brief reflection. Next, deep breathing and attention to the pressure in the abdomen reduce the waves of anxiety and activate the parts of the brain responsible for reasoning.
Another powerful strategy is to use checklists and key questions for each decision: “What is the main goal?”, “What are the consequences of each alternative?” and “What would I choose if I were completely calm?” This method keeps the process within a clear structure, reduces the influence of strong emotions, and brings rationality.
The experience of pre-communication helps in decision-making: by planning scenarios in advance (e.g. “if agreement is not reached within the hour, we will stop negotiations”), we avoid impulsive reactions. Also, building a “psychological distance” (seeing the situation from the perspective of an advisor) creates an objective view and avoids being overwhelmed by the stress of the moment.
Ultimately, long-term self-care – regular sleep, physical activity, a balanced diet and moments of digital renewal – strengthens resilience to stress. When the body is provided with an adequate foundation, the mind operates more calmly and daily decisions become clearer, more stable and less dependent on the feeling of urgency.
By combining moment-to-moment interruption, list structure, pre-communication, and taking care of our personal lives, we can restore balance and make reasoned decisions even under pressure.
Photo Credits (Nathan Cowley):
https://www.pexels.com/photo/man-in-blue-and-brown-plaid-dress-shirt-touching-his-hair-897817/
