Performing under Pressure

Performing under pressure is a crucial component of success in sports and many other high-stress situations. Whether you're competing in a cup final, delivering a high-stakes presentation, or facing a critical exam, the ability to perform at your best under pressure can be the difference between success and failure. However, despite the importance of performing under pressure, it can be incredibly challenging for many individuals to do so.

Athletes and performers may face a wide range of challenges and obstacles when it comes to performing under pressure. These challenges can include anxiety, self-doubt, distractions, physical fatigue, and more. Moreover, the pressure to perform well can lead to negative thought patterns and increased stress, which can further exacerbate the challenges of performing under pressure.

Why Do Some People Fold Under Pressure?

Given the numerous challenges and pressures that athletes and performers face, it's not surprising that some individuals may struggle to perform under pressure. 

Anxiety is one of the most common factors that can impact performance. Anxiety can manifest in a variety of ways, such as racing thoughts, increased heart rate, and sweating. It can also lead to negative self-talk, self-doubt, and a lack of confidence, all of which can impact an individual's ability to perform at their best.

Another factor that can contribute to choking under pressure is a lack of preparation. When individuals feel unprepared for a high-stress situation, they may experience increased stress and anxiety, which can impact their performance. Similarly, when individuals feel overwhelmed or distracted by external factors, it can be difficult to focus on the task at hand, which can also impact their ability to perform under pressure.

Overall, understanding the factors that can impact performance under pressure is an important first step in developing strategies and techniques for improving performance in high-stress situations.

How to Stop Choking Under Pressure

While it's not always possible to eliminate pressure altogether, there are several strategies and techniques that individuals can use to prevent choking under pressure. One of the most effective strategies is visualisation, where individuals visualise themselves successfully completing a task under pressure. This technique can help individuals feel more confident and prepared for high-stress situations.

Another strategy that can be effective in reducing pressure is developing a pre-performance routine. This routine can include activities such as deep breathing, stretching, and positive self-talk. By having a set routine before a high-stress situation, individuals can reduce anxiety and feel more in control of their emotions.

Mindfulness techniques, such as meditation and deep breathing, can also be helpful in reducing anxiety and improving focus. Practicing mindfulness regularly can help individuals build resilience and manage stress more effectively, which can ultimately lead to improved performance under pressure.

In addition to these techniques, it can be important for individuals to work with a sport psychologist to develop a personalised plan for improving their performance under pressure. A sport psychologist can provide guidance and support, as well as help individuals identify their unique strengths and areas for improvement.

Why Do We Fail Under Pressure?

While there are several factors that can contribute to choking under pressure, fear of failure is one of the most common. When individuals are afraid of failing, they may engage in negative self-talk or engage in other behaviors that can increase anxiety and stress. This fear of failure can also lead to overthinking, which can distract individuals from the task at hand and impact their ability to perform at their best.

Why Successful People Don't Crumble Under Pressure

One of the most striking differences between individuals who perform well under pressure and those who don't is their mindset. Successful individuals tend to have a growth mindset, viewing challenges as opportunities for learning and growth as opposed to a threat to their self-esteem. They also tend to have a high degree of self-efficacy, or belief in their ability to successfully complete the task at hand.

Additionally, successful individuals tend to have more experience and practice in high-stress situations. This experience allows them to develop mental skills, such as focus, resilience, and adaptability, which can be invaluable when performing under pressure.

Conclusion

Performing under pressure is an essential skill for athletes and performers in many different domains. While it's not always easy, there are several strategies and techniques that individuals can use to improve their performance under pressure. By understanding the factors that can contribute to choking under pressure and working with a sport psychologist, individuals can develop the mental skills and resilience necessary to thrive in high-stress situations.

Developing a Sport Psychology Consultancy Practice - A Book Review

For anyone considering becoming an applied Sport Psychology practitioner, or indeed for anyone who is already on that journey, I would consider this book to be essential reading.

I am 3 months into my QSEP Stage 2 training and spent a considerable amount of time researching the various routes and options of becoming a Sport Psychology Consultant before taking the plunge. I can honestly say that the information available online is awful. This book does a far better job than anything else I have found of summarising the issues to consider and provides a pathway through the maze of accreditation, all backed up by the latest research. In an ideal world, this book would have come out last summer (before I made my leap into QSEP) and it would have made my life a lot easier. As it is, I found it an almost gripping read, dealing with many of the issues I am encountering on a daily basis at the moment.

The book was published in January 2023 by Routledge and is written by Vaithehy Shanmuganathan-Felton and Stephen Smith. It is split into three parts:

• Part I deals with the 3 main pathways into applied Sport Psychology Practice;

• Part II is about developing a Sport Psychology Practice; and

• Part III highlights the personal and professional development issues/requirements/suggestions for consultants.

Part I provides a clear explanation of the three options through to accreditation. Information that is difficult to find online and I spent a long time trying to piece together the options and the pros and cons of each route. To have these options laid out so clearly in this book will be a huge time saver to those students currently doing their Masters degree and considering next steps.

Part II was fascinating and I will be re-reading it as soon as I finish writing this review. The process of setting up your own consultancy (if that is what you choose to do), trying to find clients, marketing to potential clients and all the admin that goes with it is incredibly daunting. And despite the guiding hand of a supervisor, you do feel largely on your own for this bit. This book really does give you practical tips to get you going.

Part III then supplies thought provoking discussions of some of the challenges of day to day life as a nascent practitioner, dealing with self-care, mental health issues, awareness of culture, bias and diversity and finally, the importance of life-long learning. What was interesting to me was that a lot of this section discussed issues that practitioners usually become aware of through their experience on the job. They are not necessarily new issues. Indeed, they are issues that any Masters student will be aware of, but the book does a good job of providing stories and guidance (won through a lifetime of experience) to newbies such as myself so that we may benefit vicariously. Hopefully that will enable me, and others, to start their consultancy with an awareness of the potential pitfalls ahead and to plan for them.

In summary...

A fascinating read, full of valuable information and really very well written, I would highly recommend this book.

FA Inspiration

Looking for inspiration? Then look no further. The FA Cup is a constant source of drama and inspiration.

I used to look down on the FA Cup. As a football fan, why would I want to watch these lower division teams play kick and chase for an hour when I've been raised on a diet of tiki- taka (firstly Barcelona and now Man City and no, I don't support either of them).

I was all about the quality. And it just wasn't there. So why bother? Well forget about the quality and revel in the excitement. League Two's Stevenage being 1-0 down after 88 minutes against the might of the Premier League's Aston Villa and going on to win 2-1.  Sheffield Wednesday from League One beating the country's third best team, Newcastle United, 43 places above them in the league. Wolves holding Liverpool to a draw and forcing a replay. These results, with the underdog performing way above expectations, shouldn't happen. And yet they do. And consistently so. Year after year. Why is that?

With my sport psychology hat on, the FA Cup is a fascinating study. The external expectations placed on those teams higher up in the leagues is huge: from fans, the media, and team mates. Everyone expects the 'better' team to win. These expectations can take away the fun from the occasion and usually lead to anxiety, a fear of failure and negative thinking. Teams go from trying to win, to trying not to lose. These cognitive processes lead inevitably to physical sensations such as muscle tension, lack of coordination and shallow breathing - not ideal when trying to play a football match!

This fear of failure can be a positive driving force to help athletes improve. But it can also have a downside with athletes avoiding risk, playing within themselves and ending up playing more cautiously than usual. In an FA Cup match with a lower ranked team, the opposite is happening to your opponents: low or no expectations, playing with complete freedom and taking more risks. This combination of factors can often lead to the upsets that all football fans love to see.

This change in fortunes can happen during the match itself. Being the favoured team can initially lead to freedom and confidence, knowing that you are 'better' than your opponents and gives you a chance to show your full range of skills. And then perhaps the opposition scores a lucky goal, against the run of play. Suddenly there is a chance you might lose this game. A game that everyone, including you, thought you would win. The pain of losing becomes greater than the excitement of winning and we start trying to avoid losing.

It's the reaction to this fear of failure that we, as sport psychologists, try to change. An optimistic outlook can help and be promoted through self-talk or imagery. Coaches too can work to remove the pressure to win and together we can help the players focus on the processes before and during a match that may help a team win rather than looking too far ahead to the outcome of the match and the binary win/lost result that can be damaging.

Whatever your view of the FA Cup, I , for one, cannot wait for the next round.