Can you ever remember being on a turbulent flight? Most of us have experienced some type of scare, whether the threat was real or perceived, when flying. (Although this may require some thinking if you haven’t flown for quite a while!)

If you’re like me, when faced with any sort of rough patch, you look to the flight attendants to determine if there is any real danger. If I don’t detect any visible reaction from the flight attendants, I know I can happily return to my work, or go back to reading or listening to my current favourite podcast. Now, I recognize flight attendants are trained precisely not to panic even if there is imminent danger, but here is where perception is everything. If the meal trays are out and snacks are still being delivered, I trust all is well.

Similarly, our own perception of stress influences how we manage stress in our lives. And our colleagues, family and friends, will look to us, in the same way we look to the flight attendant, to see how we respond during challenging times.

We know stress is a normal and essential part of healthy development. Some stress even serves to optimize our performance. For example, it helps us focus before a big presentation or gear up to close a big deal.

But chronic stress becomes toxic. This type of pressure will:

  • Impede our judgment
  • Weaken our decision-making, and
  • Reduce our attention span

We also know how it negatively affects our mental and physical health and wellbeing. So, what can we do about it?

To start, we can learn to view the physiological signs of stress as simply our body’s way of preparing to meet a challenge.

A resilient mindset tempers the typical stress response with a “challenge response”. As described in an article from Harvard Health, stress affects our cardiovascular system. But instead of associating the effects of stress (constricted blood vessels, shortness of breath, etc.) with negative ideas, we can learn to associate them with positive ones — for example, the ways in which our bodies react to exercise.

Next, consider the following strategies to adopt a more resilient mindset and manage day-to-day stress.

  1. Focus on probabilities – not possibilities

Believe success is probable. Yes, you may have issues to address along the way, but you are more than capable of handling any challenges as they arise.

It may be useful to maintain a record of past successes (either in your memory or in a digital/visual format). This can boost your confidence to get you through the current pressure situation.

  1. Recognize we have multiple chances

Just because something is a good opportunity doesn’t mean it is our only opportunity. We have many opportunities for success. And most people need many opportunities before they succeed. When we take an “all or nothing” approach, we place too much pressure on ourselves to perform in any one situation.

“Fall forward. Thomas Edison conducted 1,000 failed experiments. Did you know that? I didn’t either – because number 1,001 was the light bulb. Fall forward. Every failed experiment is one step closer to success.” – Denzel Washington

  1. Focus on the task – not the outcome

Focus on compiling your research, assessing your case, preparing your arguments, writing the pitch. Don’t focus on whether you’ll win the case or acquire the new client.

But do adopt a positive approach. Confidence strips away worry and anxiety, which drains your working memory. Tell yourself, “This will work. I will succeed.” (Not: “This will never work! I’ll never get this right! Why am I even bothering?”)

  1. Focus on what you can control

Sure, you might be going up against several other top firms to win a sought-after client. But you can’t control whether the client will pick you. Focus only on doing your best to prepare for your pitch.

  1. Slow down

When we move too fast, we often act before we’re ready. Take a moment to breathe. Taking a pause will help you focus and think more flexibly and creatively. When you notice a racing heart before a big presentation or challenging conversation, acknowledge your body is trying to give you more energy — and use this concept to your advantage.

When we can reframe high-pressure as a challenge, rather than a curse, we set ourselves up to do our best work and most importantly, we improve our health and overall life satisfaction.

I hope you can use these strategies in the months ahead to help nurture a more resilient mindset in yourself, and your loved ones.

Related: What can zebras teach us about thriving in this new reality?