How Stress Affects Decision Making – And How to Stay Calm Under Pressure

We all know what it feels like to make a decision under pressure — the racing heart, the tunnel vision, the urge to fall back on what’s familiar. But how exactly does stress affect decision making, and what can we do about it?

According to performance physiologist and keynote speaker Dr Greg Wells, stress can profoundly change the way our brains process information, often leading to missed opportunities or poor choices.

When we’re under pressure, our attention narrows. Psychologists call this the threat-rigidity response: we focus so tightly on the perceived threat that flexible, creative thinking becomes harder. Instead of weighing up different options, we default to habits or short-term fixes.

That might serve us well in true emergencies, but in business and leadership settings it can limit innovation and stop us from making the best decisions.

Yes — but the key is learning to switch from “stress mode” to “calm mode.” Stress triggers the sympathetic nervous system (fight or flight), while calm activates the parasympathetic nervous system (rest and reset).

When you can consciously lower your physical and mental tension, you free up brainpower to think more clearly and strategically.

Dr Greg Wells shares two simple, science-based tools that anyone can use:

• Breathing to reset: Before a big meeting or presentation, try slow, deep breathing. Inhale for four seconds, exhale for six, and repeat for ten cycles (about one minute). This activates your parasympathetic system and quickly reduces tension.
• The Act–Think–Feel ritual: Before a high-stakes moment, take a calming action (“Act”), practise positive self-talk (“Think”), then check in with your emotional state (“Feel”). This sequence can break the stress cycle and help you approach decisions with clarity.

In today’s fast-moving workplace, leaders and teams are constantly under pressure. By learning how to manage stress effectively, you can:

• Make better decisions under pressure
• Lead with calm and clarity, even in uncertain times
• Improve team performance and resilience

Dr Greg Wells regularly speaks to organisations worldwide on high performance, resilience, and the science of sustainable success. His insights are not just theoretical — they’re practical tools you can apply immediately.

Key Takeaway

Stress doesn’t have to derail your decision making. With the right techniques, you can stay calm, think clearly, and make better choices when it matters most.

If you’d like to book Dr Greg Wells to inspire your team or keynote your next event, visit his speaker page here and submit an enquiry.