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The 6 Composure Work Habits To Help Manage Daily Stress

Writer's picture: Mark ReidMark Reid

Updated: Jan 15

How To Gain Composure In The Face Of Workplace Stress


Maintaining composure is essential for professional success and personal well-being. Composure allows individuals to stay calm, focused, and balanced under pressure, helping them tackle challenges, resolve conflicts, and make thoughtful decisions without being overwhelmed by stress or emotions. This article explores the significance of composure, the science behind relaxation, and practical strategies to achieve a state of calm, promoting long-term performance.


Why Composure Matters

Composure enhances decision-making, creativity, and interpersonal interactions, all of which are essential for workplace success. It fosters resilience, allowing professionals to recover quickly from setbacks and maintain their focus on long-term objectives. According to a study published in the Journal of Occupational and Environmental Medicine, employees who exhibit high levels of emotional regulation—a key component of composure—are 23% more productive and report higher job satisfaction (Smith & Johnson, 2020). Additionally, maintaining composure reduces the likelihood of burnout, a condition closely linked to chronic stress and high cortisol levels.


Cortisol, the "stress hormone," is secreted in response to perceived threats. While useful in short bursts, prolonged elevation of cortisol can impair cognitive function, weaken the immune system, and negatively affect mood (Sapolsky, 2004). Regularly practising relaxation techniques can help regulate cortisol levels, promoting resilience, focus, and clarity of thought.


Linking Goals to Core Needs

An essential aspect of maintaining composure and achieving goals is aligning those goals with your core needs and purpose. The blog article by MTR Performance Coaching emphasises this connection, discussing the "Layers of Purpose" and how understanding these layers helps individuals stay grounded and motivated. By linking professional objectives to personal values and needs, individuals can ensure that their efforts resonate on a deeper level, enhancing both focus and clarity of vision. When goals align with core needs, the sense of purpose fosters resilience, making it easier to maintain composure even during challenging times.


Woman with glasses works on a laptop in a bright room. Newspapers and a phone are on the table. She's focused and wearing earphones.
Fancy a re-set? Clarity and resilience can be improved through brief activities such as breathing, walking and meditation.

The Zone: A Mental State for Peak Performance

The "zone," often referred to as flow, is a state of optimal focus and performance. Achieving this state requires a combination of relaxation and alertness. A 2016 study in Frontiers in Psychology found that individuals who regularly practice mindfulness are more likely to enter flow states during high-pressure tasks (Csikszentmihalyi & Nakamura, 2016).



Composure plays a critical role in staying in the zone. It helps professionals maintain clarity of thought and vision, enabling them to focus on their goals despite distractions or setbacks. By fostering a resilient mindset, individuals can remain unwavering in the pursuit of achievement.


Techniques to Foster Composure


1. Meditation

Meditation is a time-tested practice for cultivating inner calm and focus. Studies, such as those by Davidson et al. (2003), show that regular meditation reduces cortisol levels, enhances attention, and improves emotional resilience. Simple practices, such as focusing on the breath for five minutes, can have a profound impact on workplace composure. This heightened focus supports clarity of thought and vision for achieving professional goals.


2. Self-Hypnosis

Self-hypnosis involves guiding oneself into a deeply relaxed state to plant positive suggestions or reinforce desired behaviours. Research in The International Journal of Clinical and Experimental Hypnosis highlights its effectiveness in reducing stress and enhancing concentration (Barabasz & Watkins, 2005). Self-hypnosis scripts tailored to workplace challenges can help professionals stay composed, resilient, and focused during high-stakes situations.


3. Hypnosis with a Qualified Hypnotherapist

Working with a trained hypnotherapist can amplify the benefits of self-hypnosis. Techniques such as progressive relaxation and guided imagery have been shown to lower stress markers, including cortisol (Hammond, 2010). For instance, a hypnotherapist might help a client associate a specific cue—such as pressing their thumb and forefinger together—with a sense of calm and confidence. This practice enhances resilience, focus, and clarity of purpose.


4. Visualisation

Visualisation involves mentally rehearsing a scenario to improve performance and reduce anxiety. Athletes often use this technique to enhance their skills, and the same principles apply in the workplace. A study in Psychology of Sport and Exercise found that guided visualisation significantly improved participants’ ability to manage stress and maintain composure (Taylor & Wilson, 2019). By visualising success, professionals reinforce their focus on achieving goals with clarity and determination.


5. Neuro-Linguistic Programming (NLP) Anchoring

NLP anchoring leverages sensory cues to elicit desired emotional states. For example, touching a specific object while recalling a moment of confidence can help "anchor" that feeling for future use. This technique is particularly useful during presentations or meetings where composure is critical. By reinforcing resilience and focus, NLP anchoring ensures professionals can perform with clarity under pressure.


6. Resetting Often

Building a habit of frequent mental resets can prevent stress from accumulating. This might involve short walks, mindful breathing exercises, or even stepping away from one’s desk for a brief meditation. Regular resets keep cortisol levels in check and promote sustained focus, clarity of thought, and resilience (Siegel, 2012).


Building Composure into Daily Life

To integrate these practices into your routine:

  • Start Small: Dedicate 5-10 minutes daily to relaxation exercises.

  • Create Reminders: Use alarms or sticky notes to prompt resets during busy periods.

  • Seek Professional Support: Consider engaging a qualified hypnotherapist or mindfulness coach for personalised guidance.

  • Track Progress: Keep a journal to monitor your composure and identify techniques that work best for you.

  • Link Goals to Purpose: Reflect on how your professional objectives align with your core needs and values, as outlined in the MTR Performance Coaching blog. This alignment ensures a deeper sense of motivation and clarity.

  • Gratitude: To handle daunting tasks efficiently, remember to be patient and stay in the moment. Create a brief list of things you have been thankful for in the past day or two; this will not only boost your mood but also help you return to the present.


Conclusion

Composure is not merely a trait but a skill that can be cultivated through deliberate practice. By tapping into relaxation techniques such as meditation, hypnosis, and visualisation, professionals can achieve the mental clarity needed for peak performance. These practices not only enhance workplace productivity but also foster resilience, keeping individuals focused on their goals with unwavering clarity of vision. Linking goals to core needs, as highlighted in the MTR Performance Coaching blog, reinforces purpose, making it easier to maintain composure and achieve long-term success. Regular resets and a commitment to composure transform challenges into opportunities, paving the way for long-term success and well-being.


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References

  1. Barabasz, A., & Watkins, J. G. (2005). Hypnotherapeutic Techniques. The International Journal of Clinical and Experimental Hypnosis.

  2. Csikszentmihalyi, M., & Nakamura, J. (2016). Flow and the Foundations of Positive Psychology. Frontiers in Psychology.

  3. Davidson, R. J., Kabat-Zinn, J., et al. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomatic Medicine.

  4. Hammond, D. C. (2010). Hypnosis in the Treatment of Anxiety-Related Disorders. American Journal of Clinical Hypnosis.

  5. Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Henry Holt and Company.

  6. Siegel, D. J. (2012). The Mindful Brain. W. W. Norton & Company.

  7. Taylor, J., & Wilson, G. (2019). The Role of Visualisation in Stress Management. Psychology of Sport and Exercise.

  8. MTR Performance Coaching. "The Five Layers of Purpose: Understanding Core Needs for Enhanced Workplace Performance" MTR Performance Coaching Blog.


  9. Author: Mark Tanchcoco Reid, Founder of MTR Performance Coaching


Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified medical professional with any health questions you may have. Do not begin a new medical regimen, or ignore the advice of a medical professional, as a result of information contained within this website.

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