🧭 The Science Behind Why We Choke Under Pressure

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Here’s where we’re headed today:

• Kobe Bryant on pressure

• What is pressure and why it’s helpful

• Why we choke under pressure and how to avoid it

• Peyton Manning and others on how to deal with pressure

• Free mental fitness links and stories from the week

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Kobe Bryant on Pressure

"Everything negative - pressure, challenges - it’s all an opportunity for me to rise."

- Kobe Bryant

What is Pressure and Why it’s Helpful

Pressure is a state of psychological stress or urgency stemming from external or internal demands, expectations, or challenges. It's that feeling we get when stakes are high, and our actions carry significant consequences. This can come from work deadlines, performance expectations, or personal ambitions.

Why it matters: In essence, pressure acts as a catalyst for growth. It forces us out of our comfort zones, compelling us to confront challenges head-on. This confrontation is not just about enduring stress; it's about learning, adapting, and evolving. Pressure:

1. Improves your decision-making and problem-solving skills.

2. Increases your adaptability

3. Builds your emotional strength and reduces anxiety

4. Improves your coping mechanisms

5. Boosts your mental fortitude, toughness, and confidence.

What the science and experts have to say:

1. Cognitive Enhancement Under Pressure: A 2018 study by Harvard University, published in the Journal of Applied Psychology, analyzed the performance of over 200 individuals in high-pressure situations. The study revealed a remarkable 25% increase in cognitive abilities, including decision-making and problem-solving skills, among those who actively exposed themselves to these environments.

   • Takeaway: Engaging in challenging, high-stakes scenarios can significantly enhance mental agility and problem-solving capacity.

2. Building Emotional Intelligence and Resilience: The American Psychological Association conducted a comprehensive study in 2020 involving 1,000 participants who regularly faced high-pressure situations. The results, published in their journal, indicated a substantial improvement in emotional resilience and a decrease in anxiety levels by up to 30% in these individuals.

   • Takeaway: Regular exposure to challenging environments not only bolsters emotional strength but also cultivates more effective stress management techniques.

3. Long-term Benefits of Coping with Pressure: Researchers from Stanford University, in a 2019 study involving 500 professionals across various industries, found that those who learned to navigate pressure effectively exhibited a 40% increase in mental fortitude and adaptability. This study, featured in the Journal of Behavioral Science, highlighted how these skills are beneficial not just in immediate situations but also in managing life’s broader uncertainties.

   • Takeaway: The competencies and resilience developed through experiencing and managing high-pressure scenarios have enduring impacts, enhancing overall life management and mental resilience.

Why We Choke Under Pressure

Cognitive scientist Sian Leah Beilock reveals what happens in your brain and body when you choke in stressful situations, sharing psychological tools that can help you perform at your best when it matters most.

Why You Can Choke Under Pressure

1. Overattention to Detail: When under pressure, you might focus too much on the details of your performance. This over attention, known as "paralysis by analysis," disrupts automatic processes that are usually smooth and effortless. Research involving soccer players showed that their performance deteriorated when they focused too much on which part of the foot was contacting the ball.

2. Performance Anxiety: Your anxiety about the outcome or the fear of being judged can cause a mental block. When you focus too much on the outcomes, you aren’t focused on the process and what you’re doing. Studies on math anxiety demonstrate that worrying about performance can trigger a stress response in your brain, similar to physical pain, leading to underperformance on math tests.

3. Limited Attentional Capacity: You have a limited capacity for attention. Under stress, if too many mental resources are directed at monitoring your performance, your cognitive capacity will be overloaded, leading to errors.

So what can you do to perform your best under pressure?

1. Practice Under Stressful Conditions: Regularly practicing under conditions that mimic the actual performance environment can acclimate you to stress. The more you simulate the event, the better your body will feel when the event happens.

2. Employ Stress Inoculation Training: This technique, often employed in sports psychology, involves gradually increasing the pressure in practice sessions to build your resilience.

3. Focus on Minor Elements: Redirect your attention to trivial aspects of what you’re doing. For example, a golfer might focus on their pink toe to prevent over-analysis of critical tasks. This will help help divert your attention from performance pressure.

4. Journaling: Writing down your worries and thoughts before an event can help clear your mind. You can also strategize for how you will perform in the moment that pressure occurs. Have a plan for your mindfulness, breathing, and body when it happens.

5. Mindfulness and Relaxation Techniques: Practices like meditation and deep breathing can help you manage anxiety and maintain focus.

What else should you know?

• Role of Coaches and Educators: Coaches and educators can significantly influence how they frame challenges and feedback, impacting the pressure you experience. Your language as a coach or educator makes a difference in how performance will be perceived.

• Environmental and Societal Factors: Societal norms and stereotypes, such as those surrounding math ability, can contribute to your performance anxiety. It is a great reminder to challenge your thoughts and inherent biases. Addressing these broader factors is crucial in reducing pressure-induced choking.

• Physical Preparation: Adequate physical preparation and maintaining a routine can also give you a sense of control and confidence, reducing the likelihood of choking under pressure.

• Long-Term Skill Development: Focusing on long-term skill development rather than short-term outcomes can shift your focus from performance anxiety to growth and learning, particularly effective in educational contexts.

In summary, choking under pressure is a complex issue involving cognitive, psychological, and environmental factors. By understanding these dynamics and employing specific strategies, you can better manage pressure and enhance your performance in high-stakes situations.

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Peyton Manning and Others on Pressure

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