Pressure-Induced Performance Anxiety in Science: Understanding the Cause
In the world of business, choking under pressure can be a common occurrence. This phenomenon, where individuals may freeze or underperform in high-pressure situations, is not exclusive to sports. A recent publication by Alyson Meister and Maude Lavanchy, titled "The Science of Choking Under Pressure," delves into this issue and offers strategies to manage it effectively [1].
Choking under pressure is a response to stress, activating the fight-or-flight response, leading to shallow breathing, increased heart rate, and reduced focus [1]. High trait anxiety and a fear of failure can exacerbate this response, especially when there are high expectations from others [1].
To combat this, various strategies can be derived from sports psychology. One such approach involves breathing and relaxation techniques. Deep breathing can help calm the body and restore focus, while progressive muscle relaxation can release tension from muscles, improving physical comfort and mental clarity [2].
Visualization and positive self-talk are also effective strategies. Visualizing the desired outcome or success in a high-pressure situation can help build confidence and reduce self-doubt. Positive affirmations can also be used to boost confidence and counteract negative thoughts [2].
Mental rehearsal, or practicing scenarios in your mind, can prepare you mentally for potential challenges and build confidence in handling them. Emotional regulation techniques, such as recognizing and accepting emotions without judgment, and reframing negative thoughts into positive, empowering ones, can also help manage stress [2].
Developing a personal coping strategy, such as focusing on the process rather than the outcome, can also be beneficial. In team environments, fostering a supportive team culture can help manage stress and improve performance under pressure [3].
Practicing under pressure is another crucial strategy. Simulating high-pressure situations during training or preparation can help build resilience and familiarity with performing under stress [2].
Mindfulness and meditation techniques can help train individuals to accept their surroundings while remaining alert and present in the moment. Visualization or mental imagery can also improve motor learning, manage expectations, enhance strength, accuracy, and endurance, reduce anxiety, and increase a sense of control [2].
Writing down fears can help reduce their impact and get over them, and mindfulness training has been found useful in reducing performance anxiety in organizations [2]. Developing a pre-performance routine can help clear the mind, focus on the work at hand, and get into the right mindset to tackle high-pressure situations [2].
Rationalizing bumps along the way can help put performance in perspective and minimize the importance of a single event, disconnecting one's identity from the results [2]. Distracting oneself before a high-pressure situation, such as by listening to music, can help escape from surrounding elements and prevent overthinking, which could trigger a choke [2].
Practicing for pressure can help athletes and individuals in business situations cope with the unexpected and not be too worried about it [2]. By applying these strategies from sports psychology, business professionals can better manage pressure and perform more effectively in high-stakes situations, building resilience, confidence, and improved decision-making abilities under stress [2].
References: [1] Meister, A., & Lavanchy, M. (2022). The Science of Choking Under Pressure. HBR. [2] High performers need these 5 things. Others. [3] Choking under pressure: How to deal with high-pressure situations at work. HBR.
Promoting mindfulness and meditation techniques can aid in training individuals to accept their surroundings while remaining alert and present in high-pressure workplace situations, thereby reducing performance anxiety. Writing down fears and engaging in mindfulness training have been found effective in building resilience and improving decision-making abilities under stress in organizational settings.
