One effective approach to staying rational under pressure is acknowledging and labeling your emotions.
Research has shown that identifying and naming your feelings can engage the prefrontal cortex of your brain, which is responsible for decision-making and rational thinking. So, when you find yourself in a tough situation, try asking yourself, "What am I feeling right now, and how might this emotion impact my decision?"
It's worth noting that this self-reflection process improves with practice. Over time, you can become more adept at recognizing your emotions and their potential influence on your decision-making.