Feeling overwhelmed by deadlines or tight schedules is something many students and professionals experience.

Whether you’re facing an upcoming test, a work presentation, or multiple responsibilities at once, staying calm under time pressure is key to doing your best.

Here are some practical ways to manage stress and stay focused, even when the clock is ticking.

Breathe and Ground Yourself When pressure rises, your body may react with shallow breathing and racing thoughts. One of the quickest ways to stay calm is to take slow, deep breaths. Try inhaling for four counts, holding for four, and exhaling for four. This can help reset your nervous system and bring your focus back to the present moment. Break the Task into Steps Time pressure often feels worse when a task seems too big. Breaking it into smaller, more manageable parts can make it feel less overwhelming. Focus on one step at a time. Completing small steps gives a sense of progress and keeps your energy moving forward. Use a Timer Strategically Using a timer can help you stay aware of how you’re spending your time without panicking. Set short work intervals, like 20 or 25 minutes, followed by a quick break. This technique, often called the Pomodoro Technique, can boost productivity and reduce stress. Replace Negative Thoughts with Encouraging Ones It’s easy to slip into negative self-talk under pressure: “I’ll never finish in time,” or “This is too much.” Try replacing these thoughts with helpful ones, like “I’m doing my best with the time I have,” or “One step at a time.” A positive mindset can boost confidence and help you stay calm. Stay Organized and Focused Disorganization can lead to wasted time and more pressure. Clear your workspace, silence distractions, and keep only the tools you need nearby. A focused environment can help you think clearly and work more efficiently. Practice Ahead of Time If you know you’ll face time pressure in a certain area—like public speaking, tests, or timed assignments—practice ahead of time. Simulating the experience in a relaxed setting builds confidence and helps you perform better when it counts. Take Care of Yourself Staying calm starts with self-care. Get enough sleep, eat nourishing meals, and stay hydrated. These basics have a big impact on your ability to handle pressure and think clearly. Final Thoughts Time pressure is a part of life, but it doesn’t have to take control. By staying mindful, breaking tasks into steps, and practicing healthy habits, you can manage your stress and stay calm—even when the clock is ticking. Remember, it’s not about being perfect; it’s about staying present and doing your best in the moment.