Conquering the Pressure: How to Overcome Choking and Excel in Competition
What is ‘Choking’?
Picture this: you're in a crucial game, race or shot, you've practiced relentlessly, honed your skills, and you know you can kickass. But when the time comes to shine, something inexplicable happens – you mess it up, you miss, you fall. It's as if your skills and training have run out on you at the worst possible moment, leaving you with that sucky feeling of missed opportunity. This phenomenon in the is often referred to as "choking", underperforming, under pressure, and it sucks. Trust me, I know!
Why Do We Underperform, Under Pressure?
Choking isn't a random occurrence; it's rooted in a combo of mental and physical factors. When pressure mounts, our bodies and minds react. A surge of physiological arousal can propel us to peak performance, but for some, this arousal crosses a threshold and becomes counterproductive. Physical abilities waver, breathing becomes erratic, and the laser focus needed for success begins to falter.
As our bodies respond to pressure, our minds mirror this heightened state, often with the emergence of lots of anxious thoughts. These nagging worries compete for mental real estate, diverting attention from the task at hand. Suddenly, our brain must juggle the skill execution and the flood of anxiety, a combination that can derail even the most well-practiced athlete.
Adding fuel to the fire, our instinctual response to this heightened state sometimes backfires. To regain control, we shift our focus inward, micromanaging each movement and providing explicit instructions to ourselves. This hyper self-awareness disrupts the fluidity of actions that were once second nature and suddenly it feels like we’re performing with a whole different body!
Unlocking the Solution: Defeating Choking
The good news? If you’ve ever experienced choking, it doesn’t mean you always will underperform, under pressure. I can teach you strategies to help you overcome this hurdle and perform at your peak even under the weight of pressure.
Here’s a glimpse of those strategies:
1. Practice Under Pressure
Practice truly does make perfect, especially when pressure is at play. Practicing under the intensity of high-stakes scenarios in training can acclimatize your mind and body to the pressure's demands. Consider attaching rewards or penalties to your performance, introducing new observers to your training, or creating unfamiliar and distracting conditions. These methods foster a sense of composure in the face of the unexpected.
2. Practice Skill Elements with Process Cues
The skills you've honed don't vanish under pressure; they just need a guiding light. Instead of overwhelming yourself with explicit instructions, develop process cues associated with each skill. These cues should evoke the feeling of the skill rather than inundating you with step-by-step directions. For example, rather than instructing yourself on the mechanics of a kick, use a cue like "smooth power" to guide your execution.
3. Create a Pre-Performance Ritual
A well-crafted pre-performance ritual can be your secret weapon against choking. Incorporate mindfulness exercises into your routine to reduce arousal and boost focus. Remind yourself of the anti-choke strategies you've developed, giving yourself a mental edge when the stakes are high.
Empowering Your Performance
By understanding the triggers, acknowledging the factors, and embracing strategies that empower your performance, you can step onto any stage with the confidence that you can conquer the pressure and unleash your full potential. If you're ready to work on your specific experiences or implement these strategies, don't hesitate to reach out to Kim at kim@themovemental.com.