Under pressure, you don’t rise to the occasion, you sink to the level of your training

This quote, often attributed to the US Navy SEALs, perfectly encompasses the fact that when the stakes are high, and time is short, performance depends less on intellect or charisma and more on preparation, discipline, and emotional regulation. Stress does not simply test us, it actually changes the way we think.

Stress distorts thinking

In high-pressure situations, our bodies release stress hormones such as adrenaline and cortisol. These chemicals prepare us to act quickly but also reduce activity in the prefrontal cortex, the part of the brain responsible for logic, planning, and ethical reasoning. As a result, our decision-making becomes reactive and error-prone.

This opens the door to cognitive biases, mental shortcuts that normally help us process information quickly but, under stress, can severely distort judgment. Common biases when under pressure are:

• Tunnel vision: Focusing narrowly on one aspect of the situation while ignoring other critical information.

• Confirmation bias: Seeking data that support our initial assumptions and discounting contradictory evidence.

• Anchoring bias: Over-reliance on the first piece of information we receive, even when new data emerge.

• Overconfidence bias: Underestimating complexity and overestimating one’s own ability to control outcomes.

These biases can lead to rushed decisions, overlooked risks, or missed opportunities. 

Building the roof before it rains

As a fighter pilot, I learned that preparation is the key to mission success. We drilled emergency procedures and ran countless "what-if" scenarios so that if a crisis occurred, our response would be faster, calmer, and more effective. Rehearsing these scenarios eliminated hesitation and biase. 

For leaders, preparation entails considering what critical contingencies could occur, documenting emergency reponses, and practicing them. This includes:

• Developing decision frameworks: Clarify roles, responsibilities, and escalation paths before a crisis hits.

• Building a diverse team: Encourage constructive dissent to reduce blind spots and groupthink.

• Training under realistic conditions: Conduct tabletop exercises or simulations to pressure-test plans.

Ultimately, preparation is the best defense against biased and flawed decision-making that stress inevitably trigger. 

Your values are your non-negotiable compass

Preparation can structure our decisions, but it cannot prepare us for every scenario. This is why deeply rooted values are essential. Your values act as a beacon for your decision-making when everythng else has failed. 

As a Squadron Commander, my decisions were anchored in three core values: integrity, empowering others, and acting with respect. Confronted with difficult choices and no easy solution, I would measure my options against these principles. This process ensured my actions were consistent and justified. 

With clearly articulated values, leaders can not only make hard choices with confidence but also explain them with credibility.

Regaining control through heart-coherence

No amount of preparation or clarity of values can stop stress from trying to hijacking your mind and body. When it happens (and it will), all logic recedes and reactivity takes over. 

Being able to regain control is critical, and this is where techniques like Heart Coherence can help. Grounded in the science of Heart Rate Variability (HRV), Heart Coherence is a practical method for real-time self-regulation. When you're stressed, your body's rhythms become erratic, like static on a radio. This 'static' clouds your thinking. Heart Coherence techniques calm these rhythms, which helps restoring clarity, emotional stability, and resilience.

A foundational practice is Heart-focused breathing:

1. Focus: Gently shift your attention to the area of your heart.

2. Breathe: Adopt a slow, rhythmic breath, roughly five seconds in and five seconds out.

3. Imagine: Visualize your breath flowing in and out of your heart or chest.

Use this technique when you feel overwhelmed. This isn't a passive relaxation exercise; it is an active practice to optimize your physiology to perform under pressure.

Are you ready to lead under pressure? 

Are you ready to lead and make decisions when the path disappears in the fog of a crisis? When biases take over and your emotions are running the show? 

By understanding how stress distorts thinking, preparing before a crisis, anchoring your actions in values, and mastering tools like Heart-focused breathing, you are giving yourself the tools to succeed were many fail!