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The Pressure You Feel Isn’t in the Moment — It’s in Your Mind

This article in Brainz Magazine captures the mindset challenges many of us face. I was honored to be featured.

Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations reimagine their relationship with pressure.

Executive Contributor Brian Hite

Pressure is real. It’s the weight in your chest when all eyes are on you. The shift in your breathing before a critical moment.The rising tension in your body when it feels like everything is riding on what you’re about to do.

A man in a yellow shirt looks concerned as he reads something on his phone, holding his glasses in one hand inside a cozy living room.

But here’s the thing:
Pressure isn’t created by the situation itself.
It’s created by your perception of the consequences and by the fact that your attention is locked on those consequences instead of the moment you’re in.

Where pressure really comes from

We’ve been taught to label critical moments as “high-pressure situations.”But there’s no such thing.
There are high-stakes situations, absolutely.
But pressure? That’s not in the situation. It’s in your head.
Pressure is created when your attention leaves the present moment and locks onto imagined outcomes.
It’s what happens when you stop focusing on what you’re doing and start obsessing about what happens if.
It’s that simple.
And that powerful.

Same moment, different experience

Two people can face the same high-stakes event:
A championship point, a critical meeting, a life-altering decision.
One is calm, clear, and present.
The other is tense, overwhelmed, and unsteady.
What’s the difference?
It’s not training.
It’s not talent.
It’s focus.
One person is locked into the moment, the breath, the movement, the next step.
The other is trapped in imagined consequence,s failure, embarrassment, judgment.
The situation is the same. The experience is not.
Because pressure doesn’t come from the outside.
Pressure comes from where your attention goes.

The illusion isn’t the experience: It’s the source

When I call pressure an illusion, I’m not saying the experience isn’t real.
It is. You feel it. It has weight. It affects your body, your thoughts, and your performance.
But the source of that experience? That’s the illusion.
Let me explain.
There’s a classic image, one you’ve probably seen before. Some people look at it and see an old woman with a scarf. Others see a young woman turning away. The image never changes. But the perception does.
And both perceptions? Are completely real.
That’s what makes it an illusion: the reality of the experience is shaped by your perspective.
Pressure is the same.
The situation doesn’t change.
But when your attention shifts from the present to the future, from execution to imagined consequences, our experience changes completely.
What was once a challenge becomes a threat.
What was once manageable becomes overwhelming.
What was once clear becomes heavy.
It’s not the moment that changed.
It’s how you saw it.
And that shift in perception created the weight you now carry.

My experience with pressure

As a stuntman, I’ve been lit on fire, thrown down stairs, hit by cars, and launched into the air by ratchets.
If there were ever “pressure situations,” those would qualify.
But I’ve learned that the situation itself doesn’t carry pressure.
It’s only when I focus on the consequences of getting injured, missing the cue, or ruining the shot that pressure shows up.
When I stay present when I focus on my breathing, my setup, my marks the pressure dissolves.
Because my attention is in the right place.
Same stunt. Same risk.Different experience.

What to do about it

If you want to eliminate pressure, you don’t need to escape the moment.
You don’t need to “toughen up.”And you don’t need to wait for the stakes to be lower.
You need to align with the FACTs™:

  • Focus: Reclaim your attention. Come back to what’s right in front of you.

  • Arousal: Regulate your energy, not to feel calm, but to stay ready without tipping into chaos.

  • Confidence: Trust in your preparation and ability to execute in this moment.

  • Tenacity: Remind yourself that you’ve faced challenges before and you’re not going anywhere now

Pressure is real.
But it doesn’t come from the moment.
It comes from where you place your attention, and that means you can eliminate it.
Come back to the moment.

Let the weight go.
Perform to your potential.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from Brian Hite, Ph.D.

Dr. Brian Hite, a renowned performance psychologist, coach, and Hollywood stuntman, helps individuals and organizations redefine their relationship with pressure. Drawing on over 30 years of experience in high-stakes environments, he empowers clients to dismantle the illusion of pressure, unlock clarity, and achieve peak performance. As the creator of the PressureX program and author of Begin Again: Utilize the Wisdom of Eastern and Western Ideologies to Achieve Your Full Potential, Dr. Hite is currently working on his next book, Flow Under Fire: A Stuntman’s Guide to Pressure.

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