Course
Mastery Under Pressure
A 12-Week Professional Training
Mastery Under Pressure is a structured training program designed to develop steadiness, clarity, and control under pressure. It is intended for individuals who operate in demanding environments and require reliable internal regulation when performance and decisions carry real consequences. Consistent performance under pressure is not a matter of personality or willpower. It is built through disciplined, repeatable practices that shape emotional response
and cognitive clarity. Over time, this training replaces reactive effort with trained composure—so confidence and precision are available when conditions intensify.
Overview
This 12-part online course is designed to build the internal capacities that support consistent performance under pressure. The work emphasizes emotional regulation and cognitive clarity in environments where demands are high and outcomes matter.
The training meets you where you are and develops greater steadiness, confidence, and self-command—so pressure no longer dictates how you show up or make decisions.
What You Will Receive in the Mastery Under Pressure
Program
Initial and Post Assessments
A structured questionnaire designed to assess key performance and regulation capacities at the beginning and conclusion of the training, allowing you to measure shifts in clarity, steadiness, and response under pressure.
12 Recorded Lessons
Concise, focused lessons (6–18 minutes each) designed for practical application and integration into demanding schedules.
Training Workbook
A comprehensive workbook that accompanies each lesson, providing structured exercises to support practice, reflection, and skill development over time.
Course Curriculum
What You’ll Be Learning Over 12 Weeks
Module 1: Introduction and Increasing Your Ability to Focus
You will learn:
- How we change
- Mind/Body connection
- Combination of East Meets West
- Yoga Psychology
- Bhuddist thought
- Sports Psychology
- Western Learning Theory
- Neuropsychology and Neuroplasticity
You will be able to:
- Recognize when you’re in and out of focus
- Increase your ability to focus through breath exercise
- Cope with distractions
Module 2: Meditation
You will learn:
- What mediation is and what it is not
- Why people give up on meditation
- 3 Different meditations to practice
You will be able to:
- Choose a meditation practice that resonates with you
- Explain the benefits of meditation
- Increase your ability sit in meditation over time
Module 3: Relaxation
You will learn:
- What happens in the mind and body when stressed
- The fight, flight or freeze response
- The Yogic Breath – Also known as the 3-Part Breath
You will be able to:
- Describe the stress response
- Know how your body responds to stress
- Manage your stress response
- Create a sense of calm with the Yogic breath
Module 4: Mindfulness Training
You will learn:
How mindfulness training is the key to managing your emotions and fundamental for you to be able to change your experience at will
You will be able to:
- Differentiate Mindfulness Meditation from the practice of Mindfulness
- Define mindfulness
- Notice your thoughts with nonjudgmental awareness
Module 5: Uncovering Your Belief Systems
You will learn:
- Description of Belief Systems and how they develop
- The difference between science and faith
- How to uncover your belief systems
You will be able to:
- Uncover your subconscious belief systems
- Recognize where your belief systems originated
- Choose whether you want to keep them or change them
Module 6: Changing Your Thoughts: Overcoming Negative Thinking Part 1
You will learn:
Overview of “Cognitive Distortions” – The different ways we create our own reality by how we interpret our own thoughts
You will be able to:
- See the relationship between your thoughts and your stress response
- Identify your particular dysfunctional thinking patterns
- Be kinder to yourself
Module 7: Changing Your Thoughts: Overcoming Negative Thinking Part 2
You will learn:
- Coming home to the authentic self
- How to change negative self-talk into productive thinking
You will be able to:
- Quickly recognize your negative thinking patterns
- Be able to respond rather than react
- Choose the thoughts that will take you to a more positive outcome
Module 8: Transforming Your Fear Part 1
You will learn:
The many faces of fear – some obvious, others not so easily identified
You will be able to:
- Name your fears
- Identify the origins of your fears
- Find the sensation of the fear in the body
- Find the thoughts associated with the fear
Module 9: Transforming Your Fear Part 2
You will learn:
- How to work with the thoughts and feelings associated with a fear and transform it
- How to use fear as your greatest teacher
You will be able to:
- Name your fears
- Find the sensation of the fear in the mind and the body
- Sit with your feelings so they can transform
- Choose new behaviors and thoughts to move beyond the fear
Module 10: Creating Powerful Visualizations Part 1
You will learn:
- How to train both sides of the brain for peak performance
- Important factors in creating a successful visualization
- Creating a pre-performance visualization
You will be able to:
- Train your mind and body for a peak performance experience
- Incorporate your senses in creating visualizations
- Create a pre-performance visualization
Module 11: Creating Powerful Visualizations Part 2
You will learn:
- Additional ways to use visualizations including the Gallway Method of the Inner Game
- How to recover from loss of focus during a presentation,
You will be able to:
- Utilize the Gallway Method to learn and practice a new skill
- Recover from a temporary loss of focus during a presentation’
- Utilize your newly acquired mind/body techniques to create powerful visualizations before, during and after a performance
Module 12: Graduation!
We will review the entire transformational journey.
The 5 Success Steps
Frequently Asked Questions
Is this training for everyone?
This training is designed for individuals who operate in demanding environments and want to strengthen how they respond under pressure. While the skills are broadly applicable, the course is best suited for those who take their personal and professional development seriously and are willing to practice consistently.
How do I know this training will work for me?
The training is grounded in repeatable practices that develop emotional regulation and cognitive
clarity over time. Like any professional discipline, results depend on engagement and application. This course provides the structure and methodology; effectiveness comes from consistent practice until new responses become reliable.
I have limited time—will this work for me?
The course is self-paced and intended for individuals with full professional lives. Progress depends on consistent engagement, but the structure allows you to train at a pace that aligns with your schedule.
How is this different from other self-help or mindset programs?
This is not a self-help or motivational program. The training focuses on developing practical emotional and physiological regulation skills that support clear thinking and measured response under pressure. The emphasis is on application, not inspiration.
Who is this not for?
This training is not for individuals looking for quick fixes, passive consumption, or motivational content without practice. It is designed for those willing to engage consistently and take responsibility for developing mastery over time.
When will I receive access and course details?
Upon registration, you will receive immediate access to the course platform along with all instructions needed to begin the training.
Are you ready to strengthen how you perform under pressure?
ABOUT THE TRAINER
Tina Greenbaum
Tina is the founder and CEO of Mastery Under Pressure, LLC, a management coaching program for high-performing executives who need to refine and master their interpersonal and inter-departmental skills, not only to excel individually, but to empower their teams and associates. Tina is also the author of the book, Mastery Under Pressure. Additionally, she works with athletes, artists, speakers, and other high achievers who want to be skillful at performing under pressure.
About the Trainer
Tina Greenbaum
Tina is the founder and CEO of Mastery Under Pressure, LLC, a management coaching program for high-performing executives who need to refine and master their interpersonal and inter-departmental skills, not only to excel individually, but to empower their teams and associates. Tina is also the author of the book, Mastery Under Pressure. Additionally, she works with athletes, artists, speakers, and other high achievers who want to be skillful at performing under pressure.
Get Started
Schedule a meeting with Tina to discuss how she can help take you or your team to the next level.
Speaking
Reach out if you would like to hire Tina for a speaking engagement.