Pressure vs. Stress: How to Embrace Pressure and Release Unnecessary Stress to Transform Your Leadership and Life

Written by Sarah Beth Herman

Hello, leaders, dreamers, and change-makers! Today, we’re diving into a critical subject that shapes our success and wellness alike: the distinction between pressure and stress.

In my latest podcast episode, I shared some personal experiences, challenges, and real-life applications of these concepts, and today, I want to offer a deeper look into how you can understand, embrace, and manage these two powerful forces. This isn’t just another “push through” message—this is about recognizing the difference and taking intentional steps to free yourself from unnecessary burdens. I’ll also be sharing practical exercises that can help you redefine your relationship with pressure and stress.

Let’s get started.

Understanding the Forces: The Science Behind Pressure and Stress

First things first: pressure and stress are not the same things—but they can feel similar. Both trigger intense emotions, yet their root causes and impacts differ. Let’s clarify them.

• Pressure is generally external, stemming from an expectation to perform, to lead, to deliver results. Tim Grover calls it a “privilege,” a concept supported by recent studies. Researchers note that pressure can enhance focus and performance when perceived as a challenge (Jones, Meijen, McCarthy, & Sheffield, 2009). When we rise to the occasion, we gain strength and resilience.

• Stress, on the other hand, is often internalized and can feel unresolved. Psychologist Richard Lazarus, in his Transactional Model of Stress and Coping, defines stress as the result of feeling unable to cope with demands (Lazarus & Folkman, 1984). Chronic stress has been linked to burnout, fatigue, and even health issues Understanding this difference is your first step to regaining control.

Exercise: Identify and Separate

Take a few moments to think about something challenging in your life. Is this situation energizing you (pressure) or depleting you (stress)? Write down these distinctions, and keep track of your feelings as you reflect.

My Story: Lessons in Pressure and Stress

Early in my career, I found myself in high-stakes situations. I was managing multiple dental practices, and I experienced both pressure and stress, often tangled together. There were times the pressure drove me to accomplish things I hadn’t thought possible, pushing me to learn, adapt, and lead in powerful ways. But when the lines blurred—when unethical demands or toxic leadership were involved—that’s when the stress began to drain me. I realized the importance of stepping away from what depletes and focusing on the type of pressure that challenges and grows us.

Actionable Takeaway

When you feel “the weight,” ask yourself, Is this helping me grow or just draining my energy? Give yourself permission to step back from the latter. Knowing the difference can shift everything.

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Embracing Pressure: The Privilege of Growth

In his book, Relentless, Tim Grover speaks to the transformative power of pressure. “Pressure is a privilege,” he writes. The privilege comes from knowing that you are capable of handling the load. Research also supports this idea; studies have shown that reframing pressure positively enhances resilience and performance (Crum, Salovey, & Achor, 2013).

1. Reframe your mindset: Start seeing pressure as proof of your readiness to grow. Each time pressure surfaces, remind yourself, “I am here because I’m ready.”

2. Build confidence in incremental steps: Start small with tasks that require focus, like preparing a meeting. Completing small, pressure-driven tasks helps you develop trust in your ability to manage larger, weightier goals.

   
   

Exercise: Power Questions

Next time you feel pressure, ask yourself:

• Am I paralyzed or motivated to act? Pressure often feels like a drive to take action.

• Is this within my control? If yes, work on a small part of it; if not, focus on reframing it to build resilience.

These questions empower you to determine whether you’re facing genuine pressure or allowing stress to hold you back.

Releasing Stress: Strategies for Letting Go

Unlike pressure, stress often stems from situations beyond our immediate control or from a prolonged internalization of challenges. Chronic stress can create a cycle that impacts our health and productivity. Dr. Hans Selye, a pioneer in stress research, explained that while short bursts of stress prepare us for action, chronic stress is linked to health decline (Selye, 1976).

Key Strategies to Release Stress

1. Acknowledge unresolved feelings: Research shows that naming and identifying stressors helps reduce emotional intensity (Lieberman et al., 2007).

2. Focus on breathwork and grounding exercises: Slow, mindful breathing can help deactivate stress responses (McEwen, 2007). A simple breathing technique—inhale for 4 counts, hold for 4, exhale for 4—can immediately help center you.

3. Adopt a problem-solving mindset: Ask yourself, “What part of this is in my control?” Identifying the aspects you can influence can alleviate the sense of helplessness.

   
   

Exercise: Reflection Journal

To separate pressure from stress in daily situations, keep a reflection journal. Write down moments of the day that felt draining, and note if these moments were beyond your control. This simple act creates awareness and gives you a roadmap to manage future stressors differently.

The Cost of Unresolved Stress: A Personal Account

There was a time in my life when I didn’t have the tools to separate pressure from stress. I was constantly “on”—reacting to every problem, every demand. It wore on me in ways I didn’t even recognize until my body forced me to stop. The lesson? Stress, if left unresolved, takes a toll that isn’t always visible. We must learn to pause, reflect, and reevaluate.

Why Stress Needs Resolution

Studies show that chronic stress impacts everything from heart health to cognitive function (American Psychological Association, 2017). Burnout is a term we often hear, but the reality of it is hard to capture until you’ve faced it yourself. Recognizing the signs and addressing them early can make all the difference in how you lead, work, and live.

Building a Blueprint for Managing Pressure and Stress

In my Blueprint to Breakthrough program, we focus on three core pillars that can help you harness pressure while letting go of unnecessary stress:

1. Setting Strategic Priorities: Knowing what truly matters and letting go of what doesn’t. This is about making room for meaningful work.

2. Operations with Purpose: Building systems that let you thrive instead of just survive. Streamlining and delegating can ease stress significantly.

3. Adopting a Mindset of Power: This is not just “positive thinking.” It’s about recognizing and owning your role as a leader, taking control of the aspects you can influence with full confidence.

These steps are more than just business strategies—they’re tools for a balanced, empowered life.

Exercise: Start Your Own Blueprint

Grab a piece of paper, and create a blueprint for yourself. Write down:

1. The top 3 priorities that deserve your energy

2. One system you could implement to ease your workload

3. One personal affirmation that reminds you of your control and leadership power

By mapping these out, you’re setting the foundation for a healthier approach to both pressure and stress.

The “That’s Good” Moment: Takeaways for Your Leadership Journey

Let’s recap some of the key insights:

1. Pressure is a privilege: When you feel pressure, recognize it as a sign of growth. You’re capable of handling it.

2. Stress is often unresolved tension: Address it head-on with mindfulness, reflection, and self-care.

3. Clarity is key: Identify whether a situation is moving you forward (pressure) or holding you back (stress).

4. Create space for growth: Implement systems that let you focus on what matters most and reduce distractions.

Practical Application: Tools to Reinforce Your Learning

For those of you ready to dive deeper, I’ve created a free PDF with reflection questions that can help you separate pressure from stress in real-life situations. It’s designed to help you ask yourself the right questions and take actionable steps forward. Download your free copy [here].

And, if today’s message resonated with you, I highly recommend reading Relentless by Tim Grover—it’s a powerful reminder of what’s possible when you embrace pressure as a path to growth.

From Personal Growth to Practice Growth: How Dentistry Support® Can Help Your Dental Office Thrive

In navigating pressure and stress, we realize that the ability to delegate, streamline, and optimize is crucial—not just personally but professionally. If you're a dental practice owner or manager, you know the operational demands can sometimes feel overwhelming. That’s where Dentistry Support® steps in, providing tailored support services to take the pressure off your practice and let you focus on exceptional patient care.

At Dentistry Support®, we offer comprehensive dental billing services, eligibility support, phone management, and even mentorship for teams who want to handle these responsibilities in-house but seek expert guidance. Let’s explore how each of these services can empower your team and transform your practice.

Simplifying Dental Billing: Precision and Efficiency for Revenue Success

Dental billing can be one of the most complex, time-consuming tasks in any practice. With accurate, efficient billing support from Dentistry Support®, you can ensure claims are managed promptly, reducing denials and enhancing cash flow.

Our specialized team:

• Minimizes claim denials by submitting accurate claims from the start.

• Speeds up revenue cycles by handling re-submissions and follow-ups, so you’re paid faster.

• Improves accuracy to prevent disputes and manage insurance requirements, freeing you to focus on care.

The result? An average 15-25% increase in revenue efficiency. We handle the details so your practice thrives financially without the stress.

Verifying Insurance Eligibility: Clarity and Confidence for Your Patients

Insurance eligibility can be confusing, leading to billing issues and patient dissatisfaction. Our eligibility support service handles verification ahead of appointments, giving patients and staff clear expectations.

With eligibility support, you’ll:

• Enhance transparency by ensuring patients understand their coverage, improving satisfaction.

• Reduce cancellations from unexpected costs, leading to higher patient retention.

• Save staff time by allowing us to handle eligibility, freeing your team for in-office care.

A study in healthcare satisfaction highlights that practices providing clear insurance information see a boost in patient loyalty, creating a foundation for trust.

Improving Communication with Dental Phone Support

Your phone line is one of the most critical touchpoints with patients. With our dental phone support, you ensure patient communication is smooth, informative, and welcoming.

Benefits of professional phone support include:

• Improved patient retention through timely, friendly responses.

• Fewer missed calls to prevent lost opportunities and rescheduling.

• Relieved staff workload so your team can manage in-office tasks more effectively.

An effective phone strategy strengthens the patient experience, and our trained team brings professionalism to every call, nurturing trust and retention.

Mentorship for In-House Teams: Training for Sustainable Success

For practices that prefer to keep billing or phone support in-house, Dentistry Support® offers mentorship to empower your team with the skills they need for efficiency and accuracy.

Our mentorship programs include:

• Customized training on essential processes like billing, phone support, and patient communication.

• Leadership development to help your team lead confidently and provide excellent service.

• Ongoing guidance to support your team’s growth and answer questions as they arise.

Research shows that mentoring can improve job satisfaction and reduce turnover—benefits that strengthen your practice over the long term. With Dentistry Support®, you’re not just getting training; you’re gaining a partner committed to helping your team thrive.

Why Partner with Dentistry Support®?

As a woman-owned business with almost 25 years of expertise in dental operations, we understand the unique challenges dental practices face. Our tailored services, from billing to mentorship, are designed to streamline your operations, reduce stress, and empower your practice to reach new heights.

If you’re ready to reclaim your time, enhance your operations, and bring out the best in your team, visit Dentistry Support® to learn more. Together, we’ll help your practice move from managing the day-to-day grind to thriving with purpose, growth, and exceptional patient care.

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Disclaimer:

To learn more about Sarah Beth Herman, the author of all free training content you can read her bio here. These materials are intended to provide helpful information to dentists and dental team members. They are in no way a substitute for actual professional advice based on your unique facts and circumstances. This content is not intended or offered, nor should it be taken, as legal or other professional advice. You should always consult with your own professional advisors (e.g. attorney, accountant, or insurance carrier). To the extent, Dentistry Support ®has included links to any third-party website (s), Dentistry Support ® intends no endorsement of their content and implies no affiliation with the organizations that provide their content. Further, Dentistry Support ® makes no representations or warranties about the information provided on those sites. You can view our privacy policy and terms and conditions by clicking those pages in the footer of our website. References

• Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716.

• Jones, M. I., Meijen, C., McCarthy, P. J., & Sheffield, D. (2009). A theory of challenge and threat states in athletes. International Review of Sport and Exercise Psychology, 2(2), 161-180.

• Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer.