How to stay calm when pressure and stakes are at their highest

Pressure always has a sneaky way to cloud your judgment, whether you are holding a full house in a high-stakes poker match or running to back-to-back meetings. In both gambling and daily life, staying calm and sharp under pressure can mean the difference between a smart move and a costly mistake.

Let’s look at some proven strategies with some relatable examples to help you remain cool when the heat is on:

Breathe before you react

Breathing is an automatic function of our bodies that is controlled by the respiratory centre of the brain. Every time we feel stressed, our breathing rate changes as part of the fight-or-flight response. Luckily, we also have the ability to deliberately change our breathing. Some research suggests that controlling how you breathe can help manage stress and stress-related conditions.

Usually, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air. This response is great for survival but terrible for making thoughtful decisions, as shallow over-breathing can prolong feelings of anxiety by making the physical symptoms of stress worse.

A relaxed person breathes through their nose in a slow, even and gentle way. When you copy a relaxed breathing pattern, you will calm the nervous system that controls your involuntary functions. In poker, experienced players often take a few seconds before making their next move, not because they are unsure, but to maintain control and read the situation.

Control what you can

Anxiety often creeps in when we feel overwhelmed by the uncertainties of life. If we direct our attention to what we can control, we often create a sense of order and stability. This shift in mindset can significantly decrease the symptoms of anxiety, which allows us to approach challenges with a calmer and more collected attitude.

Pressure often comes from us trying to manage the uncontrollable. In blackjack, once you have placed your bet, you can't control the cards, but you can control your decisions: hit, stand or double down. Just like in life, you can't control traffic or other people's actions, but you can control how early you leave or how you respond to frustration.

Always ask yourself, "Is this something I can control?" If the answer is no, let it go and move on to something you can change.

Knowing and respecting personal boundaries is important for maintaining healthy relationships. By focusing on what we can control in our interactions with other people, we establish clear boundaries that promote mutual respect and understanding.

Train like it’s real

Training "like it's real" means preparing for real-life situations by simulating them during training. Your brain does not know the difference between imagined and real stress when you are visualising it properly. This approach is important for many reasons, including improving your skills and knowledge, enhancing performance, boosting your confidence and reducing risks.

That's one of the most common tricks for building confidence when playing table games or facing a challenge. Professional poker players study hand histories and simulate stressful game situations so that they are mentally prepared when the real stakes hit. 

The same goes for athletes; they rehearse the final seconds of a game in practice. You can also do the same for presentations, interviews, or tough conversations by role-playing.

Let’s take a more detailed look at why this type of training is crucial:

• Enhanced skill development and performance.
• Simulating real-life scenarios helps you become more comfortable with the challenges and demands of different situations.
• Practising under pressure builds resilience and allows you to perform better when faced with stress.
• Training under pressure improves your cognitive skills.
• Successfully navigating through these simulated scenarios provides a sense of accomplishment and encourages you to continue training.

Remember this: Before a big event, visualise yourself performing well under pressure, what you will say, how you will feel and how you will recover if something goes wrong.

Stay present

Anxiety comes from worrying about the future or ruminating on the past. Living in the moment means fully engaging with the present, free from the distractions of the past and worries about the future.

A poker player who loses a big amount and keeps thinking about it will likely misplay the next hand. The best players reset and focus only on the present. Being present strengthens our ability to concentrate and focus fully on the task at hand.

This technique brings attention back to the present moment. There are also some benefits to staying present. For example:

• Managing anxiety
• Boost emotional intelligence
• Promotes self-appreciation

Staying grounded in the now gives you more control and focus. 

Keep emotions in check

Emotional reactions often override logical thinking. Staying emotionally balanced helps you make smarter and more strategic decisions. Emotional control doesn't mean suppressing or avoiding your emotions. It just means that with these regulation skills, you can influence your current emotions and how you express them.

We are expected to manage our emotions in ways that are socially acceptable and which support our personal and professional well-being.

In gambling, tilt is a term used when players let emotions like frustration or anger affect their game. Emotions are one of the biggest setbacks to managing your bankroll effectively. Just like in life, when a colleague criticises your work, and you react defensively, it could escalate quickly. Try to label your emotions and delay your response by a few moments.

Let’s look at some factors that will disrupt emotion regulation:

• Beliefs about negative emotions
• Lack of self-regulation skills
• Stressful situations

By learning to manage them effectively, we can strengthen our relationships with others and reduce unnecessary stress and suffering.

Reflect and improve

The best way to handle pressure better next time is to learn from how you handled it last time. How well do you know yourself? Do you think about why you do the things you do?

Self-reflection is a skill that can help you understand yourself better. It usually involves being present with yourself and intentionally focusing your attention on yourself. After a gambling session, many professionals review their misplayed hands to improve their thought process and to avoid mistakes in the future.

Your self-concept includes your thoughts about your mistakes, traits, abilities, beliefs, values, roles and relationships. There are some benefits of self-reflection. Let's take a closer look:

• Increased self-awareness
• Greater sense of control
• Improved communication skills
• Deeper alignment with your core values
• Better decision-making skills

All in all, staying sharp under pressure is a skill that combines self-awareness, preparation and practice. Whether you are making a split-second decision at a poker table or managing everyday stress, the principles are the same... not to mention that there are many valuable life lessons you can learn from the casino table. So, stay calm, think clearly and act strategically!