How to Thrive Under Pressure

I spent the first half of my career

Trying to be a “good actor.”

I wanted to get it right,

Please people.

Prove myself.

And it worked for a while…

But by 2016 my career was stagnant.

No direction.

Nowhere to put my energy.

No idea how to handle moments of pressure

Or build the career I wanted.

My best friend noticed me spiralling

With poor habits and behaviour

And offered me a way out.

I took out the last couple of grand from my bank account—

Quite literally all the savings I had at the time—

And paid him to teach me everything he knew.

He became my first coach.

He introduced me to the concept of Adversity Quotient (AQ).

Your ability to respond to adversity.

Research shows AQ is a stronger predictor of long-term success

Than both IQ and EQ combined.

That journey became The Resilient Actor:

My commitment to helping performers

Develop sustainable careers

And deliver work they’re proud of.

Because here’s the truth:

In this industry, pressure is unavoidable.

Uncertainty.

Rejection.

High-stakes moments.

They’re constants.

The difference between those who survive

And those who thrive

Isn’t just hard work, talent or luck.

It’s resilience.

The best part?

It’s not fixed.

It can be developed.

And as actors,

We need it more than most.

So how do we start building it?

Enter: The Dissonance Cycle.

At the heart of resilience

Is the ability to pause between stimulus and response.

To not just react… but to choose.

It was the very first system I learned

To help navigate moments of pressure

And realign with my best performance.

It looks like this:

Performance → Dissonance → Awareness → Curiosity → Shift Physiology → Get Clear → New Choice → Performance

Let’s break it down:

Aware

You become aware of dissonance:

When you feel out of harmony.

That rush of discomfort when the pressure hits:

Sweaty palms.

Racing heart.

Shallow breath.

Spiralling thoughts.

This physiological reaction is

Is your body’s fight-or-flight response kicking in.

Instead of pushing it away or judging it,

Simply notice it.

Awareness = Choice.

Curious

Rather than judging the feeling as “bad,”

Get curious.

Ask: What is my body trying to protect me from?

Could be, it’s from feeling rejected,

Or “not good enough.”

Feeling valueless or not likeable. etc etc

Curiosity turns feelings into information.

It’s the first real step toward meaningful growth.

Shift Physiology

You can’t think your way out of feeling.

If your body is in fight-or-flight,

Start with your physiology.

Shift.

Move.

Breathe.

Do what you need to reset your system.

A simple breathing exercise

Like Huberman’s “physiological sigh”

(Look it up)

Can drop you back into your body in seconds.

Get Clear

Clarity is everything.

Before auditions or performances, ask yourself:

What do I want to give?

Not “What can I get?”—

That’s out of your control.

Define your North Star in terms of feelings:

Open.

Grounded.

Playful.

Honest.

These words become a touchstone,

Guiding you back

When dissonance throws you off.

New Choice

Finally, make a new choice

In line with your highest value,

Or what’s actually important to you.

That might mean simply slowing down.

Taking your time.

Focusing on play over “getting it right.”

Top performers don’t chase results.

They commit to values and behaviours

Within their control:

Their breath.

Their honesty.

Their presence.

Simple Tools to Use Today

The full Dissonance Cycle is powerful,

But you don’t always need the whole system.

Here are three shorthand tools:

ABC Pre-Game Check-In

Acknowledge → Take 90 seconds to notice how you feel—without judgement.

Breathe → 20–25 deep breaths to reset your system.

Clear → Define one simple action that will ground you. (Eg: “I take my time.”)

In the Moment Reset

Aware → Breathe → New Choice.

A three-second tool you can use between takes, in the waiting room - even mid-scene.

Review Tool

After a high-pressure moment, journal it out.

Use the Cycle retrospectively

To learn and prepare better for next time.

Then?

Repeat.

Repetition of this practice increases AQ

And your capacity to deliver, no matter the stakes.

With practice,

You shorten the gap between stimulus and response—

Turning moments of pressure into opportunities

To perform at your best.

So next time the nerves kick in, remember:

Notice the dissonance.

Get curious.

Reset your body.

Get clear.

Make a new choice.

If you can do that,

You’ll be building not just better performances,

But a more sustainable and satisfying career.

Have fun out there.

Dx