How to Maintain Control Under Pressure: A Lesson from Navy SEALs and Everyday Life

Recently, I heard a story from a friend about a PSC exam. During the test, an invigilator suddenly shouted at another student, which caused a disturbance and broke the concentration of everyone around. My friend, who was in the middle of answering a question, ended up making a mistake simply because of the distraction. The wrong circle was marked, and despite realizing the error, the pressure of the situation made it difficult to recover.

As I reflected on this incident, I wondered how I would have handled the same situation. Under pressure, the mind often loses control, and it's easy to feel overwhelmed by mistakes. It’s almost inevitable that, when things don’t go as planned, we get anxious and lose our composure.

So, what’s the solution? How do we reset our minds in such moments?

One possible answer comes from a powerful method used by Navy SEALs, as shared by Mac, a former SEAL, in a story about his training experience. Mac tells us about a grueling training exercise where he and his team were forced to endure extreme physical and mental challenges. They were awake for 100 hours, immersed in freezing water, with their bodies covered in cuts and bruises. Then, just when they thought they could rest, their instructor began shouting orders, demanding push-ups.

At that moment, Mac was ready to give up. His body was exhausted, and his mind was telling him that he couldn’t go any further. But then, he remembered the advice from his senior: "Prepare as if training is harder than life itself. If you can smile through the pain, you can push through anything."

With that, Mac started to smile—despite the physical agony. He smiled in an almost absurd way, forcing his muscles to move as he smiled through the pain. At first, it felt ridiculous, but gradually, he noticed something amazing: his attitude shifted. Suddenly, the feeling of wanting to give up faded, and he felt a new sense of determination. The pain didn’t disappear, but his perception of it did. Instead of feeling like he was trapped, he felt that he could overcome it.

This story illustrates a fascinating concept known as the Facial Feedback Hypothesis, which suggests that smiling doesn’t just reflect happiness—it can actually make you feel happier. When we intentionally smile, it sends signals to our brain that promote positive emotions, even in challenging situations.

This simple act of smiling under pressure helped Mac regain control over his thoughts, which is a key lesson in handling stress. And it’s not just about smiling. It’s about intentionally altering your mindset in the face of adversity.

But what if you were leading a group of 150 young men, like Mac, who needed to perform under extreme pressure? How would you teach them to persevere and stay calm?

This is where The Improved Outcome Formula comes in. Mac teaches this formula to help his students control their actions, no matter what the situation. The formula is based on three simple but powerful principles:

1. Control the Action: The first thing you need to understand is that you are the only one in control of your actions. You bring both strengths and weaknesses into any situation, but the key is to play to your strengths and minimize your weaknesses. If you focus on what you can do, even when you’re under pressure, you’ll maintain control of the situation.
2. Continuous Improvement: Improvement isn’t something that happens suddenly during a battle or a stressful moment. It’s a daily process. Whether it’s improving your attitude, learning a new skill, or developing a strategy, constant progress is essential. Training and preparation build the mental toughness needed to perform under pressure.
3. Distance from the Situation: It’s important to separate yourself from the problem. Recognize that the situation doesn’t define you. Whether you succeed or fail, the problem is just one moment in time—it’s not who you are. The ability to step back and gain perspective is crucial in maintaining composure.

To illustrate this point, Mac uses the example of door-to-door salesmen. We all know how annoying it is when someone knocks on our door uninvited. No matter how hard the salesperson tries, they’re unlikely to get much of a response. But a skilled salesman understands that rejection is part of the process. They don’t take it personally. They separate themselves from the outcome and keep pushing forward.

As we mature and gain more experience, we learn that life is full of ups and downs. The only things we can truly control are: ourselves, our preparation, and how we distance ourselves from the outcome.

By following these principles, you can build the mental resilience to handle any challenge that comes your way, whether it’s a PSC exam, a tough workout, or a high-pressure situation at work.