5 Ways to Improve Performance under Pressure
It can often feel like one is being crushed by the pressure. Be it in the workplace, or at school, it often feels like the pressure is a constant. And when under pressure, our performance tends to drop. Many of us believe we perform better under pressure, but that’s simply not true.
Nobody performs well under pressure, but some are able to handle it better than others. You might feel more productive under pressure, but that’s all it is, just a feeling, not reality. Even if you manage to get more work done, the quality of the work will almost always be worse.
It’s not all bad, though. As stated above, some people cope with pressure better, and there are ways we can learn from them to improve our own performance under pressure. It mostly comes down to how we react to the pressure, do we think of it as a threat? Or as a challenge to be met? Changing your mindset from the former to the latter can often be all one needs to do to perform better.
However, if you’re finding it hard to do that, or if you’re already doing it and are still dissatisfied with your performance, here are a few ways to improve your under pressure performance even more:
Prepare
A lot of the pressure comes from a sort of stage fright. Thinking that, when thrust under the spotlight, we’ll forget our lines, or fall off the stage, or a variety of other stage fright analogies. The best way to combat this stage fright is to prepare.
Practice as much as possible, learn your lines back to front, memorize the length of the stage. When you’re sufficiently prepared, and you know there’s no chance you’ll fail, the pressure won’t get to you as much.
Positive Thinking
In pressure situations, our minds often tend to drift towards negative thoughts. Things like “I can’t do it” or “I’ll fail”. For those who already struggle under pressure, this can be a death sentence. Negative thinking can often lead to more stress, which can lead to a greater feeling of pressure. This form of pressure, however, is mostly self-inflicted, meaning it’s very easy to fix.
The solution here is easy. Just think positive thoughts. That might seem too easy to be true, but really that’s all there is to it. Instead of all the negative thoughts, think about things that make you happy, give yourself a mantra or two, to recite to yourself to get yourself in the right headspace to perform.
Eliminate Variables
Now this one’s very similar to the first point on this list, which was to prepare. Before, or even during, the pressure situation, identify things that could go wrong. Make a list of these things, and then go through that list, systematically eliminating each and every one.
Layout all your things before a big meeting so you’re not scrambling to find your keys at the last second. Make a backup copy of your presentation, or print a hardcopy, in case of a technical malfunction.
When you’ve eliminated all the variables that could mess with you, you’ll also feel less mental stress, meaning you can go out there, and calmly do your thing, without having to worry about all the things that could go wrong.
Don’t Overthink
Sometimes, just being prepared isn’t enough. Sometimes, you get in your own head, by thinking and then overthinking, again and again, and again. The best way to do this is to clear your mind. Think of something that helps you focus, or whatever your goal or motivation is. Most importantly, trust yourself. You’ve practiced for this, you’ve prepared, you’re ready, and you can do it.
Clearing your mind of all distracting thoughts can help you enter what scientists refer to as the “flow state”. You’ve probably heard of this before, maybe you’ve even said it yourself. The “flow state” is what we’re referring to when we say things like being “in the zone”. It’s what a lot of athletes use to keep themselves focused midgame and to be able to perform at their best on the biggest occasions. Being in the “flow state” allows one to feel fully immersed in a feeling of energized focus, full involvement, and full focus while performing an activity. This isn’t just reserved for professional athletes, you can practice entering this state yourself, and reap the benefits in whatever activity you find most stressful.
Have a Good Luck Charm
Ok, hear us out on this one. It might sound silly at first, however, multiple studies have shown the advantages of having a good luck charm. While the item in question won’t actually bring you any good luck, it will increase your confidence. Being more confident in yourself, and in your abilities, can help you make your own luck.
It might be a bit superstitious, but having a good luck charm that you’ve already experienced success with, can serve as a reminder of those past successes, and will remind you how well you’ve been able to cope with pressure in the past.
