HOW TO STAY CALM UNDER PRESSURE

Maintaining composure under duress is a useful ability that will enable you to more successfully negotiate demanding circumstances.

Your preferred athlete closes in on a triumph. The audience waits, and at the pivotal point, she misses the shot. That rival simply went through the phenomenon known as "choking," whereby a person fails right when it counts most after months, even years, of training. In sports, choking is common since performance depends on pivotal events and usually occurs under great pressure.

Public speakers, spelling bee contenders, and even world-class musicians also suffer from performance anxiety, though.

Although most people blame their nerves first, why does nervousness hinder expert performance?

Two sets of hypotheses hold that, essentially, choking under pressure results from focus.

There are first the theories of distraction. These imply that performance degrades when the mind is distracted from concentrating on completing the current task by anxieties, doubts, or fears.

Something needs to be given when both relevant and irrelevant ideas vie for our attention. Only so much information at once can the brain handle. Particularly vulnerable to strain are tasks that tax working memory, such as the mental "scratch pad" we employ to momentarily save phone numbers and grocery lists.

A 2004 study required a group of university students to complete arithmetic problems—some simple, some more difficult, and some memory-intensive. While some students finished both problem kinds under calm and under pressure, half of them finished both with nothing at stake. Although everyone did well on the simple activities, those under stress did worse on the more challenging, memory-intensive ones.

The second set of ideas for choking under pressure consists of explicit monitoring theories. Their focus is on how pressure could lead people to obsess over their current work. Here, the theory is that thinking about the exact mechanics of a talent interferes with your capacity to perform it once it becomes automatic. Activities we do seem most prone to this form of choking, even subtly.

Researchers examined the performance of competitive golfers under instructions to merely concentrate on putting as precisely as possible versus when they were primed to be acutely aware of the mechanics of their putting stroke. Usually, golfers do this unconsciously, so individuals who suddenly became aware of the exact specifics of their own movements also grew worse at producing accurate shots.

Choking might not be unavoidable for everyone, though. Studies indicate that certain people are more sensitive than others, particularly those who are self-conscious, nervous, and terrified of negative opinions of them by others.

How, therefore, can we prevent choking in a situation when it counts most?

It first helps one practice in demanding circumstances. Researchers studying professional dart players found that those who hadn't practiced under pressure performed worse when worried than those who had become used to pressure.

Second, whether it's repeating a cue phrase, inhaling deeply, or performing a repetitive series of motions, many artists praise the merits of a pre-performance ritual. Short rituals can help golfers, bowlers, and water polo players perform more consistently and precisely under duress.

Thirdly, studies have demonstrated that, whereas someone is tuned into the mechanics of what they are doing, an external concentration on the end goal performs better than an internal one. Experienced golfers found that those who hit chip shots with an eye toward the ball did noticeably better than those who concentrated on arm motion.

These techniques might be of use:

Deep breathing helps the body's relaxation reaction be triggered and tension levels be lowered. Breathe deeply and slowly through your nose, then gently out through your mouth.

Pay attention to the present. Under pressure, our brains may stray to past mistakes or prospective results. Returning to the present helps us to evaluate the circumstances and make clear-headed decisions.

Break it down: Sometimes we try to handle everything at once; therefore, pressure might seem intolerable. Separating the work or problem into smaller, doable steps will help one feel less intimidated and more realistic.

Replace bad ideas with good, motivating self-talk. Think back on your ability, prior achievements, and development. This can lower anxiety and increase confidence.

Ask for help. Don't hesitate to approach people for direction or encouragement. Talking to someone you know can offer direction, a fresh viewpoint, or just a listening ear.

Recall that one can learn to remain cool under duress through constant practice. Although pressure is natural, by using these techniques, you will be better able to remain calm in trying circumstances.

Thus, maybe we may change that old adage: practice, under pressure, with intention, and with that great end goal in sight, makes perfect.

WRITTEN BY : AUSTIN RACHAEL