Making Decisions When Stressed

Deadline tomorrow. Client angry. Team confused. Cash flow tight. And you need to make a decision NOW.

Welcome to the reality of being an operator.

Decisions don't wait for the perfect moment.

They come when you're tired, stressed, and overwhelmed.

Here's how to make good decisions when your brain wants to panic.

Why Stress Destroys Decision-Making

When stressed, your brain shifts from "thinking mode" to "survival mode." The prefrontal cortex (logical thinking) goes offline. The amygdala (fight/flight) takes over.

Result: You make emotional decisions, not rational ones. You see threats everywhere. You focus on short-term relief, not long-term outcomes.

Bad decisions made under stress have a name: reactive mode. And reactive mode has ruined more businesses than bad products ever have.

The STOP Framework for Stressed Decisions

Before any decision under pressure, run through STOP:

S - Stop

Literally stop. Don't respond. Don't react. Don't send that angry email.

Give yourself 60 seconds minimum before any action.

Most "urgent" things can wait 60 seconds.

If it truly can't wait, you have a crisis protocol (Chapter 7 of The Sharp Operator covers this).

T - Take a Breath

This sounds basic. It is. But it works.

Deep breathing activates the parasympathetic nervous system.

It literally tells your brain "we're not dying, calm down." Three deep breaths.

In through nose, out through mouth.

Slow.

O - Observe

Ask yourself:

• What am I actually feeling right now?

• What's the REAL problem here?

• What do I know for certain? (vs. what am I assuming?)

• What are my options?

Separate facts from emotions. Most stressed decisions are based on fear, not facts.

P - Proceed

Now make your decision. With a clear head, assess your options and choose.

If still unsure, ask: "What would I tell a friend in this situation?"

Often we give better advice to others than ourselves.

The 10-10-10 Rule

When facing a tough decision, ask yourself:

•       How will I feel about this decision in 10 minutes?

•       How will I feel in 10 months?

•       How will I feel in 10 years?

This shifts your perspective from immediate pain to long-term impact. Most things that feel catastrophic now won't matter in 10 months.

The Two-List Technique

When overwhelmed with a decision, grab paper.

Make two columns:

Column A: What I Can Control

Column B: What I Cannot Control

Focus ONLY on Column A. Let go of Column B. You cannot control everything, but you can control your response.

Energy spent worrying about things you can't control is energy wasted.

When You're Too Stressed to Decide

Sometimes you're too far gone. Stress level is 10/10. Brain is fried. In these moments:

1. Delay if Possible

"Can I give you an answer tomorrow?" is a valid response. Most people will say yes. Use the time to reset.

2. Phone a Friend

Call someone you trust. Not for them to decide for you, but to talk through your thinking out loud. Speaking helps clarify.

3. Go Physical

Take a walk. Do pushups. Splash cold water on your face. Physical action breaks mental loops.

4. Write It Out

Dump everything in your head onto paper. Unfiltered. Messy. Just get it out. Then read it back. Often the answer becomes obvious.

Building Decision Resilience

The best time to prepare for stressful decisions is BEFORE stress hits. Build these habits now:

1.    Sleep well. Tired brains make terrible decisions. Protect your sleep.

2.    Reduce daily decisions. Decision fatigue is real. Automate small choices.

3.    Practice small decisions. Make faster choices on low-stakes things to build the muscle.

4.    Have frameworks ready. When you have a system, you don't have to think from scratch.

Conclusion: Calm is a Superpower

In a world of chaos, the person who stays calm wins.

Good decisions under stress aren't about being smarter. They're about managing your state first, then applying logic second.

STOP.

Breathe. Observe. Proceed.

The decision will still be there after you calm down. And it'll be a better one.

Master your state, master your decisions.

Keywords: decision making under stress, how to make decisions when overwhelmed, calm decision making, STOP framework, managing stress at work, emotional intelligence, high pressure decisions, operator mindset