4.45 out of 5
4.45
109 reviews on Udemy

Performance Under Pressure – The Full Course

Learn How to Effectively Manage Your Attitude, Your Actions and Your Relationships
Instructor:
Sorin Dumitrascu
1,810 students enrolled
English
identify factors in a situation likely to trigger pressure, recognize how your response to pressure can impair your performance, conduct a stress profile and recognize how to manage your attitude in pressurized situations
avoid overanalysis and overconfidence in high-pressure situations, understand the challenge in a high-pressure situation from emotional reactions, manage your automatic thoughts to optimize perceptions in high-pressure situations, follow appropriate steps in the process of taking action in a high-pressure and take effective action to resolve a challenge in a high-pressure situation
understand negative reactions to pressure in the workplace and not only, use a step-by-step approach for managing your reactions in pressure situations, deal with a colleague, a friend or anyone else under pressure and be prepared to manage potentially stressful interactions

Performance Under Pressure – The Full Course includes all the three courses already published:

  1. The Right Attitude
  2. Taking Action
  3. Effective Human Interactions

1. The Performance Under Pressure – The Right Attitude section helps you recognize the events and situations that cause you to feel pressure. It explains how you can understand your reaction to pressure, and how excessive stress can impair your performance.

Finally, it covers the principles for managing your attitude so you stay in control and maintain a success-oriented mentality. Because, meeting high-pressure challenges is an opportunity for you to excel and build your reputation as someone who can be counted on.

Professionals and all who want to develop their abilities to manage the stress that comes with working under pressure and anyone who wants to develop or refine their skills for performing under pressure.

After completing this topic, you should be able to:

  • identify the factors that in a situation are likely to trigger pressure,
  • recognize how your response to pressure can impair your performance,
  • conduct a stress profile, and
  • manage your attitude in pressurized situations.

The section includes video lectures, quizzes, examples and exercises and a small optional course project. All should take you not more than 2 hours to finish.

2. The second part of a series of three courses on Performance Under Pressure and focuses on Taking Action. And, in this course, you are going to learn not only how to take action under pressure, but also how to avoid over-thinking and over-confidence, and understand what exactly the challenge is.

Acting effectively in high-pressure situations is not easy. Over-confidence can lead to poor judgment, and over-thinking the situation can lead to paralysis. Also, your perception may become clouded by negative thoughts and emotions in times of pressure. But it’s exactly at these times that you need to perceive the challenges most clearly so that you can set appropriate goals and take effective action to achieve them.

This course sets out some principles to help you avoid the dangers of overconfidence and overthinking, which can impair your performance when under pressure. It then teaches a technique for clarifying your perceptions in such situations and creating an action plan to optimize your performance under pressure.

Professionals who want to develop their abilities to manage the stress that comes with working under pressure, and those who want to develop or refine their skills for performing under pressure will benefit from this course.

After completing this section, you will be able to:

  • avoid over-analysis and over-confidence in high-pressure situations,
  • understand the challenge in a high-pressure situation from emotional reactions,
  • manage automatic thoughts to optimize perceptions in high-pressure situations,
  • use appropriate steps in the process of taking action in a high-pressure situation, and
  • take action in pressure situations to match every challenge.

3. The third and last part of a series of three courses on Performance Under Pressure and focuses on Effective Human Interactions. And, in this course, you are going to learn to prevent and deal with negative pressure, manage your reactions, deal with colleagues and stressful situations.

High-pressure environments can be hard on professional relationships. You can so easily get caught up with a major project or looming deadline that your interpersonal skills slip. Under pressure, you may start to make instinctive emotional reactions as your awareness of others’ feelings fades.

This course helps you develop skills you need to recognize your personal reaction to pressure and how it impacts your relationships with others. It shows how you can consciously control your interpersonal reactions when under pressure and how to avoid unnecessary tensions.

And it details a step-by-step process you can use to stay in control when you’re faced with a high-pressure interaction. This all enables you to recognize the importance of professional relationships, and it helps you to stay in control and make the right moves when you’re performing with others under pressure.

Professionals who want to develop their abilities to manage the stress that comes with working under pressure and anyone who wants to develop or refine their skills for performing under pressure.

After completing this course you will be able to:

  • understand negative reactions to pressure in the workplace and not only
  • use a step-by-step approach for managing your reactions in pressure situations
  • deal with a colleague, a friend or anyone else under pressure
  • be prepared to manage potentially stressful interactions

This course includes video lectures, examples, quizzes and some learning support documents, and it will take you not more than 3 hours to finish. And, as usual you have the 30 days money back guarantee, no question asked.

Now, if this is something that will help you, go ahead and press that “Take This Course” button. And, see you inside the course!

Section Intro - Performance Under Pressure - The Right Attitude

1
About the Section

With the right attitude, you can optimize your performance under pressure. Although meeting the challenge of high pressure situations is a different experience for everyone, one thing is constant: you need an attitude that leads to effective and efficient goal-oriented action.

2
Section Overview

Pressure and work go hand in hand. Hitting deadlines, meeting targets, and making difficult decisions are just some of the activities that can contribute to you feeling under pressure. Because work-related pressure has become so prevalent, you need to be able to handle it effectively.

3
Course Guidelines

For a better learning experience change your view settings to HD. Depending on your internet connection the quality of your video lesson should be better on your playing device.

4
Section Intro - Performance Under Pressure - The Right Attitude

Understand course objectives, structure and method

Recognizing Triggers of Pressure

1
Experiencing Pressure

It's almost certain that you'll have to deal with high pressure situations during your career. Some professionals, such as airline pilots or firefighters, deal with very high levels of pressure. Regardless of the scale of pressure – whether you're trying to land a plane suffering engine failure or trying to meet a production target – it's important that you manage the pressure effectively.

2
When Pressure Becomes Stress

Often, people say that they perform well under pressure. Or that they can't reach optimum performance without some element of pressure. It's true that pressure can be both energizing and invigorating. However, pressure can have a seriously negative impact when it isn't properly managed.

3
Situations that Trigger Pressure

Everyone reacts differently to pressure. And everyone's pressure trigger is different. There are four work-related factors that can trigger pressure: time pressure, work overload, relationship strain, and a necessity of balancing competing interests.

4
Recognizing Triggers of Pressure

Identify factors in a situation likely to trigger pressure

The Stress Response to Pressure

1
Responding to Stress

Pressure can cause you to react in different ways. Sometimes pressure can be an invigorating force that helps you achieve excellent results. But, on the other hand, pressure can be debilitating and hinder your ability to perform. It can be an opportunity for you to thrive, or a threat because it may lead to excessive stress.

2
Factors that Influence Your Response

Factors to consider in relation to your response to stress.

3
How Stress Affects You

To complete your understanding of your response to stress, you should be aware of the different ways stress affects you. Stress can manifest itself in physical, cognitive, emotional, or behavioral ways. These symptoms may have other origins than stress, but they are potential indicators of stress that should be considered nonetheless.

4
Pressure Responses

Experiencing excessive stress triggers different emotions in a person that cause an imbalance to occur. Instead of being calm, a person becomes worried or begins to act in an uncharacteristic manner. To restore the balance and neutralize the impact of stress, the human body releases endorphins.

5
Reviewing Your Response to Pressure

Access the follow-on activity to review your response to pressure.

6
The Stress Response to Pressure

Recognize how your response to pressure can impair your performance and conduct a stress profile

Manage Attitude to Optimize Performance under Pressure

1
Having the Right Attitude

Work-related pressure can occur in any profession or industry. In some situations, it can lead to stress and this can cause suboptimal performance. Maybe you know a colleague who is very competent and efficient. But in pressurized situations, that person's ability and judgment becomes seriously impaired.

2
Taking Control While Under Pressure

Sometimes, despite your best efforts, you'll find that you can't control all the external factors that cause you to experience pressure. However, you can control your reaction to pressure. This will help you avoid wasting energy on negative emotions that can impede your performance at work.

3
Cultivating a "Success Mentality"

The second principle when managing your attitude is to cultivate a "success mentality." This involves using your emotions to your advantage, boosting self-confidence, having a "go to" statement prepared, focusing on what you can achieve, and cultivating an attitude for success.

4
Controlling Your Reaction to Pressure

Access the job aid to review the two main principles you should consider when you want to control your reaction to pressure.

5
Manage Attitude to Optimize Performance under Pressure

Understand how to manage your attitude in pressurized situations

Performance Under Pressure - The Right Attitude

1
Section Project (Optional)

Section Project (Optional)

2
The Right Attitude

This course aims to help you to develop the mental and emotional strength for performing in high pressure situations. If you're able to identify what causes you to experience pressure, react appropriately, and develop the right attitude, you should be able to thrive in pressurized situations.

3
Performance Under Pressure - The Right Attitude

Section wrap up

Section Intro - Performance Under Pressure - Taking Action

1
About the Section

High-pressure environments can be hard on professional relationships. You can so easily get caught up with a major project or looming deadline that your interpersonal skills slip. Under pressure, you may start to make instinctive emotional reactions as your awareness of others' feelings fades.

2
Section Overview

In order to maintain the highest level of performance, it's important to understand and control your own reactions to pressure and to handle the effects of pressure on colleagues. There are many circumstances where interactions with colleagues can generate pressure.

3
Section Intro - Performance Under Pressure - Taking Action

Understand course objectives, structure and method

Avoiding Over-analysis and Over-confidence

1
Overcoming Over-analysis

To perform well under pressure you need to think sufficiently about what needs to be done, but not fall into the trap of overthinking your performance. Similarly, you should have confidence in your abilities and knowledge, but not to the point where your arrogance impairs your judgment.

2
Overcoming Over-confidence

Overconfidence leads people to underestimate challenges and fail to ask whether their skills, experience, and knowledge are sufficient to accomplish the task at hand. An example of an overconfident response is refusing to consider alternatives to opinions and decisions.

3
Countering Over-thinking

To use this tool, begin identifying a task that you're struggling with, and read the list of statements often related to overthinking. Then, put a check next to those that apply to your current task. Finally, write statements that counter those that apply to you. You can print this table in a word processing or spreadsheet application and use it to complete this activity.

4
Avoiding Over-analysis and Over-confidence

Avoid over-analysis and over-confidence in high-pressure situations

Defining the Challenge

1
Preventing Thought Distortions

Thought distortions can affect your performance, especially when you're under pressure. Use this table as an aid to recognize if and how your thoughts are being affected by pressure, and determine how you can revise them if necessary.

2
Revising Automatic Thoughts

The stress you feel in a situation can be influenced by how you interpret the situation. When you perceive a situation negatively, you may perform below your ability. To help you perceive a situation more clearly, you can follow a four-step method.

3
Identifying the Challenge

The next step is to determine what exactly needs to be accomplished. This allows you to minimize emotional distractions and focus on dealing with the situation. Finally, this clarifies your priorities and, when others are involved, helps to establish a common understanding of the issue.

4
Defining the Challenge

To take action in high pressure situations, you need to first make sure you've optimized how you look at the challenge. This means asking whether your perception may be distorted by emotion and revising any thoughts that are obscured. Then you should clarify what the real challenge is.

5
Defining the Challenge

Understand the challenge in a high-pressure situation from emotional reactions and revise automatic thoughts to optimize perceptions in high-pressure situations

Identifying Solutions and Taking Action

1
Identify Your Goal

The second step of the method for taking action is to identify your goal. To help identify it, ask "What do I need to achieve?" You need to be clear about the challenge, and what kind of solution is acceptable, before you can prescribe any actions.

2
Generate and Evaluate Solutions

Once you've defined your challenge and identified your goal, the third step is to generate and evaluate possible solutions. This involves thinking about what kind of actions you could take and the effects they may have.

3
Design a Plan of Action

Once you've decided on a solution, the final step is to design a plan of action to implement the solution you've chosen. The first thing you should do is divide what needs to be done into manageable tasks or steps that can be accomplished with relative ease. This can help to keep you from being overwhelmed by the pressure, or becoming paralyzed by over-analysis.

4
Taking Action Under Pressure

Having a strategy in place for taking action under pressure can help you to perform more effectively. Use the table to review the steps of the process and the actions associated with each step.

5
Practice Managing Pressure

Many stress-induced reactions are driven by automatic thoughts linked to emotions. By learning to recognize these kinds of thought distortions, you can optimize your responses to high-pressure situations.

6
Identifying Solutions and Taking Action

Follow the appropriate steps in the process of taking action in a high-pressure

Taking Action Under Pressure

1
Section Project (Optional)

Section Project (Optional)

2
Taking Action Under Pressure

This course sets out some principles to help you avoid the dangers of overconfidence and overthinking, which can impair your performance when under pressure. It then teaches a technique for clarifying your perceptions in such situations and creating an action plan to optimize your performance under pressure.

3
Taking Action Under Pressure

Section wrap up

Section Intro - Performance Under Pressure - Effective Human Interactions

1
About the Section

High-pressure environments can be hard on professional relationships. You can so easily get caught up with a major project or looming deadline that your interpersonal skills slip. Under pressure, you may start to make instinctive emotional reactions as your awareness of others' feelings fades. But, to be as effective as possible, you need the support of others, and high-pressure situations are no exception.

2
Section Overview

Pressure-induced stress can cause behaviors that create tension in the workplace if they're not managed properly. Typical reactions include irritability, lashing out in anger, actively avoiding people, or vocally being hypercritical of others. In pressure situations, the preferred action is to remain calm, professional, and deal with the issue assertively.

3
Section Intro - Performance Under Pressure - Effective Human Interactions

Understand course structure, content and guidelines

Impact of Pressure on Relationships

1
Good Working Relationships

For the vast majority of people, work involves interaction with others, which means that good working relationships are indispensable to good performance. But pressure is also an inescapable aspect of work, and pressure can cause relationships to suffer.

2
Negative Impacts of Pressure

Pressure isn't always bad. In fact, some pressure is desirable; it generates action. In some circumstances it enhances performance – like an athlete getting psyched up for a race. In the workplace, pressure can bring members of a team closer, focusing the team on a common objective and producing feelings of camaraderie when all are sharing the same pressures. However, it's important to understand how pressure can have negative impacts.

3
Work Styles

An individual's response to pressure may be rooted in that individual's work style. Of course, a preference for one style doesn't mean an individual won't adopt another style under different circumstances. Furthermore, an individual's response to pressure situations will vary depending on his or her ability to cope with different kinds of pressure.

4
Managing Reactions to Pressure

Access the learning aid Work Style Behaviors to review the four styles.

5
Workplace Pressures

Access this learning aid to determine if you're effectively utilizing the benefits of pressure in the workplace.

6
Impact of Pressure on Relationships

Understand negative reactions to pressure in the workplace and not only

Dealing with Reactions to Pressure

1
Showing Respect

In order to perform effectively with others who are under pressure in the workplace, you must manage your own reactions to pressure. If you don't manage your reactions to pressure well, you may fall into a trap of negative interactions with others. For example, in a stressful situation, you may become irritable, tactless, or uncooperative toward colleagues.

2
Detecting Stress in Others

One of the most difficult interpersonal challenges in the workplace is dealing constructively with other people when they're reacting to stress. There are guidelines to help you deal with such situations. First, always show respect to others. Second, learn to detect stress in others. Third, avoid getting hooked by the other person's behavior. And last, don't try to block a person from using their automatic stress-reducing mechanisms.

3
Avoiding Getting Hooked

The third guideline to help you deal with stressed colleagues is to avoid getting hooked by their stressed behavior. One way to do this is to reframe your thinking. For example, rather than focusing on your dislike of the behavior the other is exhibiting, realize what lies behind it. You'll generally find that the person has experienced an enormous buildup of pressure that's causing them to react in this way.

4
Stress-Reducing Mechanisms

The fourth guideline to help you deal with stressed colleagues is to avoid blocking automatic stress- reducing mechanisms. If you do this – say, you tell someone to calm down – you're more likely to prolong the stress reaction.

5
Dealing with Others under Pressure

Access thelearning aid Dealing with Others under Pressure for the guidelines.

6
Thinking Objectively about Pressurized Situations

Use this job aid to help you be effective in dealing with others under pressure. Dealing with others under pressure

7
Dealing with Reactions to Pressure

Use a step-by-step approach for managing your reactions in pressure situations and deal with a colleague, a friend or anyone else under pressure

Prepare for Potentially Stressful Interactions

1
Pressure Situations

Unpleasant interactions with colleagues are a typical source of pressure in the workplace. It's likely that you have encountered a situation recently that you wish you'd handled differently. Even if you have exceptional people skills, you'll still come across challenging people in the work environment from time to time – whether it's a colleague, superior, or client.

2
Monitor Feelings and Tendencies

You can use a four-step technique to help you manage negative interactions at work. First, monitor your feelings and tendencies toward instinctive responses to pressure. Then, use a diversion – such as a brisk walk – to avoid obsessing about the situation. Next, replace negative thoughts with positive thoughts. Finally, prepare to interact positively.

3
Use Diversion and Replace Thoughts

The second step for handling stressful interactions is to use a diversion – if required. A diversion could be taking a brisk walk, deep breathing, listening to music, or engaging in some routine task. This helps block negative tendencies to dwell on the situation. It also prevents you from exaggerating the problem further or becoming even more stressed. A diversion also creates some distance between you and the stressful situation, and gives you space to calmly work out your response.

4
Prepare to Interact Positively

The final step for handling stressful interactions is to prepare to interact positively. If you let yourself get into a negative frame of mind about an interaction, that interaction is much less likely to be successful. Start by clarifying what's emotionally challenging about the interaction. For example, if you're unable to complete a task, you may be afraid that your manager will become irritable.

5
Prepare for Potentially Stressful Interactions

Be prepared to manage potentially stressful interactions

Effective Human Interactions Under Pressure

1
Section Project (Optional)

Section project (optional)

2
Effective Human Interactions Under Pressure

This course helps you develop skills you need to recognize your personal reaction to pressure and how it impacts your relationships with others. It shows how you can consciously control your interpersonal reactions when under pressure and how to avoid unnecessary tensions. And it details a step-by-step process you can use to stay in control when you're faced with a high-pressure interaction. This all enables you to recognize the importance of professional relationships, and it helps you to stay in control and make the right moves when you're performing with others under pressure.

3
Effective Human Interactions Under Pressure

Course wrap up and conclusions

4
Bonus Lecture
  • More courses at discount prices
You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
4.5
4.5 out of 5
109 Ratings

Detailed Rating

Stars 5
77
Stars 4
13
Stars 3
9
Stars 2
5
Stars 1
5
1f768bded568068bd5d87db214930994
30-Day Money-Back Guarantee

Includes

4 hours on-demand video
4 articles
Full lifetime access
Access on mobile and TV
Certificate of Completion