Why do some people perform better under pressure than others? What is it that drives some to dig deep and excel when others would \u201cchoke\u201d?\u00a0 These are questions I\u2019m pondering this week. As thousands of Torontonians and Canadians cheer on the Toronto Raptors in the Eastern Conference Final, there is much talk about how the Raptors are a team that performs best when they are in a \u201cdo or die\u201d situation; that the players exceed expectations when their backs are against the wall and deliver an amazing win.<\/p>\n
I want to understand how and why some employees also do their best work under pressure.\u00a0 As someone who has always been motivated by deadlines, I often need (and like) the pressure of a deliverable to push me further.\u00a0 Some employees are high performing in high pressure, urgent, crisis situations while others become flustered and discombobulated.<\/p>\n
Martin Turner, a lecturer at Staffordshire University in the School of Psychology, Sport, and Exercise, says the reason top athletes can rebound from a devastating loss or come back from being in a losing situation, is it\u2019s all about their mental game.<\/p>\n
In an interview with Forbes<\/a> he says\u00a0business leaders can gain a competitive edge by using the same skills top athletes use to thrive under pressure.<\/a><\/p>\n Just like professional althetes who need to be able to perform in high stakes competitive situations, business leaders need to do the same when pitching high profile clients, responding to a crisis at work, or being put on the spot in a meeting with senior executives.\u00a0 The top 3 lessons for peak performance are:<\/p>\n 1. Master the mental game<\/strong> \u2013 leaders can develop robust psychological skills to be able to perform under pressure and help their teams fulfill their potential. Using your mind as a tool for strength and confidence will help you win in a high stakes environment.<\/p>\n 2. Responding positively to stress<\/strong> \u2013 the difference between those who crumble and those who thrive under pressure is how they respond to stress. Our initial response occurs unconsciously and automatically based on our rapid evaluation of the situation. Some people are able to respond in a manner that helps their performance, known as a challenge state<\/em>, while other enters into a threat state<\/em>, which hinders their performance.<\/p>\n Turner explains, \u201cA challenge state reflects a positive mental approach to pressure situations where our mental resources meet the demands of the situation. We endure physiological changes \u2013 like an increased heart rate and decreased blood vessel constriction \u2013 that allow blood to be delivered to the brain efficiently.\u00a0 This helps us concentrate, make decisions, and have control over our thoughts and emotions. Those who don\u2019t enter into the challenge state, enter into a threat state. During the threat state, the heart rate increases like in the challenge state. But this time, the blood vessels constrict, which means, the blood pumped from the heart remains largely unchanged. As a result, the delivery of glucose and oxygen to the brain \u2013 which is essential to peak performance \u2013 is inefficient and our ability to focus and make decisions is hindered.\u201d<\/p>\n 3. Avoiding Fear of Failure<\/strong> \u2013 worrying about failing or being concerned about making a bad decisions can impact our performance. Overthinking and falling into the \u201canalysis to paralysis\u201d trap can destroy our ability to achieve peak performance.\u00a0 Being able to focus on the task at hand when under pressure if critical to success.\u00a0 If you are worried about how you are going to perform your energies will be diverted in the wrong direction, which depletes us of resources we need to succeed.<\/p>\n The research shows that telling ourselves \u201cdon\u2019t fail\u201d actually increased our changes of failure because our brains focus on that which we are trying to avoid.\u00a0 Entering into a stressful situation with a positive mental mindset leads to a challenge state. But, if you approach a tough situation with negativity, you\u2019re more likely to enter into a threat state. \u201cTo get into a challenge state, the key is to increase levels of self-confidence, perceptions of control, and focus on success,\u201d explains Turner.<\/p>\n To get yourself into the right state of mind when going into a high pressure situation, or prepare for the unexpected scenario when you need to perform, Turner suggested using three tools:<\/p>\n Imagery<\/strong> \u2013 use imagery (or visualization) in a positive manner. Recreate past performances or rehearse future performances in your head. Be as realistic as possibly by including sights, sounds, feelings, and even smells. Visualize yourself performing well in your desired situation and repeat the process until you feel confident.<\/p>\n Positive self-talk<\/strong> \u2013 Speak to yourself in a way that will help you enter a situation feeling more positively. For example, an athlete may use three key phrases \u2013 \u201cbe strong,\u201d \u201cfocus on success,\u201d and \u201cgive everything,\u201d prior to a competition \u2013 to prepare mentally for the challenge. These phrases can help you stay focused on success while keeping negative thoughts of potential failure away.<\/p>\n Pre-performance routines<\/strong> – The way you spend your time before a big performance will influence your chance of success. If you spend your time pacing nervously you may increase your anxiety levels which can threaten your ability to perform. Creating a routine that will get your head in the game helps you to be better prepared. Identify things you can do that will help you be as mentally prepared as possible.\u00a0 Listening to music, relaxing, reviewing your game plan or meditating may all be helpful techniques.\u00a0 Find what works best for you and then go out there and exceed expectations.<\/p>\n","protected":false},"excerpt":{"rendered":" Why Do Some People Perform Better Under Pressure? Why do some people perform better under pressure than others? What is it that drives some to dig deep and excel when others would \u201cchoke\u201d?\u00a0 These are questions I\u2019m pondering this week. … Continue reading Mastering the Right State of Mind<\/h3>\n