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Perform Under Pressure: Thriving When It Matters Most

At some point, we all experience moments of intense pressure—whether in our personal lives, at work, or during critical decisions. Pressure is unavoidable, but how we respond to it can make all the difference. This is the central theme of Perform Under Pressure by Dr. Ceri Evans, my first read of 2025.


This fascinating book explores how we can perform at our best when it matters most by understanding the interplay between emotion and logic in our brains. Below, I’ll share some key concepts from the book and how they can be applied to help you thrive under pressure.


The Red and Blue Mind Model

Dr. Evans’ Red and Blue Mind Model provides a simple yet powerful framework for understanding how our brain processes pressure:


  • Red Mind: The emotional, reactive part of our brain. It’s triggered by fear, doubt, or anger, often leading to fight, flight, or freeze responses. While it can provide bursts of energy or urgency, Red Mind can also overwhelm us if left unchecked.


  • Blue Mind: The logical, deliberate, and composed part of our brain. It allows us to think clearly, solve problems, and make rational decisions—essential skills when under pressure.


The key to thriving in high-pressure situations isn’t about suppressing the Red Mind; it’s about achieving balance. Dr. Evans emphasises that we need both parts of our brain to perform at our best. The Red Mind can provide energy and instinct, while the Blue Mind offers clarity and control.


Spotting Emotional States in Others

One of the most valuable insights from Perform Under Pressure is how understanding the Red and Blue Mind Model can improve our interactions with others. Recognising where someone else might be emotionally—whether they are in a reactive Red Mind state or a composed Blue Mind state—can help us adapt our approach and get the best out of those interactions.

Here are some practical tips for identifying and responding to emotional states:

1️⃣ Listen for Emotional Cues - Pay attention to the tone of voice, body language, and choice of words. Someone in a Red Mind state may seem defensive, abrupt, or overwhelmed. Recognising these signs can help you adjust your tone or approach to diffuse tension and foster understanding.

2️⃣ Respond with Empathy - Acknowledging someone’s emotional state can be incredibly disarming. For instance, saying, “I can see this situation is frustrating,” shows empathy and helps them feel heard, which can encourage their Blue Mind to re-engage.

3️⃣ Adapt Your Communication Style - If someone is in a reactive state, it’s important to remain calm and composed yourself. Keeping your own Blue Mind in control can create a safe space for the other person to process their emotions and move towards a more constructive mindset.


By understanding and responding to the emotional states of those we interact with, we not only improve the quality of our communication but also strengthen our relationships and create better outcomes in both personal and professional settings.


Achieving Balance for Yourself

While understanding others is important, it starts with learning how to balance your own Red and Blue Minds. Dr. Evans argues that a well-balanced mind doesn’t eliminate pressure—it reframes it, transforming it from a threat into an opportunity to excel.


Here are some strategies from the book that you can apply in your daily life:


1️⃣ Name It to Tame It - When emotions are running high, take a moment to pause and label what you’re feeling. For example, saying, “I’m feeling anxious,” helps you acknowledge the emotion, reducing its intensity and allowing your Blue Mind to take control.


2️⃣ Develop Reset Rituals - Pressure situations can cloud our judgment. Creating simple routines—such as taking three deep breaths, stepping away for a moment, or visualising a calm response—can help you reset your focus and regain balance and control.


3️⃣ Train Your Blue Mind - Just as you train your body to improve fitness, you can train your mind to perform better under pressure. Mindfulness, visualisation, and practising challenging scenarios in a safe environment can strengthen your Blue Mind and improve your ability to stay composed.


Real-World Applications

The strategies in Perform Under Pressure are not just theoretical; they’re highly practical. I’ve already started adopting them in my own work. For example, I recently shared the concepts with the staff at Forrest Medical Centre, where they found them particularly useful in handling challenging patient calls.


Dr. Evans reminds us that pressure is inevitable, but our response is within our control. By building the right habits and mindset, we can turn pressure into an opportunity to achieve our best.


Final Thoughts

Whether you’re a leader making high-stakes decisions, a professional navigating workplace challenges, or someone managing personal stress, Perform Under Pressure offers insights and tools to help you thrive.


What’s clear from the book is that the ability to balance emotion and logic is a skill—one that can be developed with intention and practice. Perhaps even more powerful is the idea that this understanding doesn’t just benefit you—it helps you support and connect with others, leading to better outcomes in all areas of life.


At Growth Consulting, we work with individuals and teams to help them develop the mindset, tools, and strategies needed to perform at their best under pressure. Through leadership development, team workshops, and bespoke coaching, we support organisations in creating environments where people can balance emotional and logical thinking, unlock potential, and achieve extraordinary results.


If you’d like to learn more about how we can help you or your team thrive under pressure, get in touch. I’d love to hear how you manage pressure in your life and interactions with others—feel free to share your experiences in the comments below!



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