Staying Regulated Under Pressure: Practical Stress-Reduction Techniques for Professionals

Available with English captions and subtitles in Spanish.

R. Kathryn McHugh, PhD, explores why stress so easily disrupts focus and emotional balance—and how professionals can learn to respond more effectively under pressure.

Why This Training Matters

Stress is unavoidable in professional life, but chronic dysregulation can erode well-being, performance, and relationships. This session helps participants understand stress not as a personal failure, but as a predictable response that can be managed with the right skills.

By learning practical regulation strategies grounded in cognitive and emotional science, professionals can improve resilience, maintain clarity in challenging moments, and reduce the long-term toll of stress.

What You’ll Learn

  • How stress affects emotional and cognitive functioning
  • Common workplace stress responses and how to interrupt them
  • Emotion regulation strategies that restore balance in the moment
  • How daily habits support long-term resilience and burnout prevention

Key Takeaways

  • Participants leave this session with practical insight and renewed confidence in managing stress.
  • Stress responses are normal and manageable with the right tools.
  • Regulation skills improve clarity, communication, and decision-making.
  • Small, consistent practices reduce cumulative stress over time.
  • Compassionate self-awareness supports sustainable professional performance.
  • Staying regulated benefits both individuals and the people they serve.

Learning Objectives

After viewing this session, participants will be able to:

  • Recognize early signs of stress-related dysregulation
  • Use cognitive and emotion regulation tools to respond effectively under pressure
  • Support resilience and well-being in themselves and others

Who Should Watch

  • Mental health professionals (psychologists, psychiatrists, social workers, nurses, counselors, and therapists)
  • Pediatricians and primary-care providers
  • K-12 and university educators and school staff
  • Public health professionals
  • Parents and caregivers
  • Community and faith leaders
  • Executives, managers, and HR professionals

Event Details

  • Date Recorded: January 14, 2026
  • Length: 60 minutes
  • Presenter: R. Kathryn McHugh, PhD

Watch this free, on-demand session to learn practical strategies for staying regulated, focused, and resilient under pressure.

Topics Covered During This Training

  • What kinds of pressures most commonly impact professionals?
  • Are there common workplace stressors that are normalized?
  • How does ongoing stress impact your work performance, health, and relationships?
  • Why do people often miss the signs of chronic stress until it’s too late?
  • What’s the difference between reacting to stress and responding to it skillfully?
  • How common is workplace stress?
  • What is the difference between stress and anxiety?
  • What is the difference between acute and chronic stress?
  • Is some level of stress beneficial for us?
  • How do you know when stress starts doing more harm than good? What warning signs should people watch for?
  • What’s happening inside our brains when we’re stressed or anxious?
  • What happens when your body stays in stress mode for too long?
  • How can workplace stress affect our physical health?
  • How does stress affect the way you think and make decisions?
  • What are the emotional impacts of stress?
  • What behavioral shifts can result from stress?
  • Are there certain red flags in the workplace that professionals should watch for?
  • What are some digital stressors people face today, like Zoom fatigue or constant notifications?
  • How did the COVID-19 pandemic impact workplace stress?
  • How might we use CBT-informed strategies to reframe unhelpful, stress-driven thinking?
  • What can CBT teach us about recognizing and changing faulty thinking?
  • What are some emotion regulation techniques for restoring focus and calm?
  • Why does trying to avoid stress often make it worse?
  • What are some in-the-moment strategies people can use to manage stress?
  • Can you explain the concept of box breathing?
  • What daily practices can help manage chronic or cumulative stress in our professional lives?
  • Why are habits effective for dealing with stress?
  • Why is it important to set boundaries at work? What does that really mean?
  • What is the definition of professional burnout?
  • Can stress-management techniques help prevent or address burnout?
  • What role does self-compassion play in handling stress?
  • When should someone seek out professional help for their workplace stress? How do you know when that threshold has been crossed?
  • What would you say to someone nervous about experiencing stigma if they seek out a psychologist?
  • How do you take CBT skills from therapy and actually use them in daily life?
  • How does stress shape leadership and decision-making in the workplace?
  • How does self-awareness come into play when managing stress?
  • How can leaders model stress management for their employees and coworkers, and why is that important?
  • How can people support stressed colleagues without absorbing their stress?
  • What signs of workplace stress should clinicians watch for in their clients?
  • How can clinicians manage their own workplace stress?

The information discussed is intended to be educational and should not be used as a substitute for guidance provided by your health care provider. Please consult with your treatment team before making any changes to your care plan.

Resources

You may also find this additional information useful:

About the Expert

R. Kathryn McHugh, PhD, engages in clinical and translational research focusing on the nature and treatment of anxiety and addiction. She studies factors like distress intolerance and stress reactivity that are common across psychological disorders.

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