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Top 3 Reasons Why You Choke Under Pressure

Top 3 Reasons Why You Choke Under Pressure

We’ve all experienced it.

Freezing up during an important presentation or speech.

Missing the final free throw or penalty kick that wins the game that matters.

Saying the most foolish things on a big date.

No one is immune. Elementary school kids, professional athletes, politicians, etc. have all choked under pressure. But how do we define choking under pressure? People who are bad at what they do don’t choke under pressure as their poor performance is to be expected. A person chokes when they have full ability to perform well but underperforms in key situations.

So, why do people choke under pressure? And more importantly, how can we prevent it? Here are my theories about this and what I’ve found to be helpful in handling the pressure:

Taking Conscious Control

You become a strong performer by putting in thousands of hours of practice.

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The point of practice is to outsource skills from your conscious mind to your subconscious mind so you can perform those skills automatically.

We take for granted many of the skills we outsource to our subconscious. Think of something you’re good at and break it down to the individual skills involved. For example, driving, which is automatic for most people, requires many skills. You need mechanical coordination to work the pedals and steering wheel, visual perception to stay in the lane and avoid accidents, and symbol recognition to read road signs and the various gauges on your dashboard. Let’s not forget the processing power to make quick decisions based on all of that information.

Despite having to use these skills simultaneously while driving, we don’t pay any attention to them. Not only that, we can fiddle with the radio, talk with other people, and even eat and drink while still smoothly driving to our destination.

For any skill, the more your subconscious takes over, the better you’ll be (granted you practice the skill properly). All top performers outsource many of their skills to their subconscious. That’s why it looks effortless, because it is.

So why do strong performers choke?

They take conscious control of skills that they have already outsourced to the subconscious.

In key situations, they want to perform well. They want to be their best so they try to “take control” of their actions consciously, which actually ends up sabotaging their performance.

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Think of the last time you choked under pressure? Were you “trying hard” to perform well?

Fix: Trust yourself and the time you’ve put in to practice. You are better off letting your subconscious take control. Of course, if you’ve been practicing bad habits, you will automatically perform in a less optimal way whether or not you consciously take control. To practice properly, get a good coach that will give you specific feedback during your practice sessions.

Revisiting the Past or Projecting into the Future

Think back to your best performances. What was going through your mind? You probably can’t remember thinking about anything. You were just in the moment — doing, not thinking.

Throughout our lives, we collect experiences and file them away for future use. Before high-pressure situations, our brain begins to search for similar experiences. It will review the results from similar situations in the past and then project those into the future. That is why those who have choked in the past tend to choke over and over again.

We can even take on other people’s experiences. If your mind is filled with examples of people being nervous and freezing up during a speech, what do you think will happen right before you give your first speech?

When you flashback to the past to predict your future, you don’t take into account all of the training and practice that has happened since then. It is important to recognize that your past experience is obsolete.

So what can you do?

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Fix: Mentally rehearse successful outcomes. All memories are reconstructions, and your brain cannot tell which really happened and which were made up. Collecting positive experiences will create a positive future. This will bring confidence as opposed to anxiety and self-doubt.

Another strategy is to stay present – a lesson I learned when I traveled around the world. To focus on the now, pay attention to the input from your five senses. If you’re playing basketball, notice the feel of the basketball in your hand, the sounds on the court, and the faces of your teammates. When your mind is occupied with the now, it won’t slip into the past or the future.

Attracting Negative Results

The most common phrase people tell themselves when they have to perform in a high stakes situation is:

“Don’t mess up.”

Whether they’re thinking this or saying it out loud, it usually leads to one result:

Messing up.

When you tell yourself not to do something, you cannot help but to imagine doing it. Some people take it one step further and start “catastrophizing.” They imagine how performing poorly in this one event will destroy their lives. When your whole life is on the line, it’s hard to stay relaxed and perform to your best.

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So how do you prevent this?

Fix: Focus on what you want to happen. If you are going on a big date, tell yourself to “be charming” as opposed to “don’t be quiet.”

Deep down, we all want to win and do well. That is natural and normal. Many of us have been brought up to believe that increasing the stakes will make us try harder and, therefore, perform better. I encourage you to do the exact opposite — don’t worry about the results.

Do what you’ve practiced to do and let it happen. If you’ve trained hard enough, you’ll win. If you don’t win, train harder next time. Results are in the past and cannot be changed in the present. Focus on what you can do and not what you should have done.

For those of you who want a reminder to carry with you or memorize, here is the 10-second version to stop or prevent choking in any situation:

  • Trust your skills and all of the time you spent practicing.
  • Visualize vividly the result you want before your performance.
  • Focus on your five senses to stay in the present during your performance.
  • Let go of the results and decide what you’ll do next.

What strategies do you use to perform at your best under pressure?

If you found this article helpful, share it with others.

More by this author

Robert Chen

Executive Coach

10 Greatest Success Tips in Both Life and Business The Downside of Being an Expert What You Can Do Every Night To Make A More Productive Tomorrow 13 Lessons Life Has Taught Me Top 3 Reasons Why You Choke Under Pressure

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Last Updated on July 18, 2019

What Makes People Happy? 20 Secrets of “Always Happy” People

What Makes People Happy? 20 Secrets of “Always Happy” People

Some people just seem to float through life with a relentless sense of happiness – through the toughest of times, they’re unfazed and aloof, stopping to smell the roses and drinking out of a glass half full.

They may not have much to be happy about, but the simplicity behind that fact itself may make them happy.

It’s all a matter of perspective, conscious effort and self-awareness. Listed below are a number of reasons why some people are always happy.

1. They Manage Their Expectations

They’re not crushed when they don’t get what they want – or misled into expecting to get the most out of every situation. They approach every situation pragmatically, hoping for the best but being prepared for the worst.

2. They Don’t Set Unrealistic Standards

Similar to the last point, they don’t live their lives in a constant pursuit towards impossible visions of perfection, only to always find themselves falling short of what they want.

3. They Don’t Take Anything for Granted

Happiness rests with feeling fulfilled – those who fail to stop and appreciate what they have every now and again will never experience true fulfillment.

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4. They’re Not Materialistic

There are arguing viewpoints on whether or not money can really buy happiness; if it can, then we know from experience that we can never be satisfied because there will always be something newer or better that we want. Who has ever had enough money?

5. They Don’t Dwell

They don’t sweat the small things or waste time worrying about things that don’t really matter at the end of the day. They don’t let negative thoughts latch onto them and drain them or distract them. Life’s too short to worry.

6. They Care About Themselves First

They’re independent, care for themselves and understand that they must put their needs first in order to accommodate the needs of others.

They indulge, aim to get what they want, make time for themselves and are extremely self-reliant.

7. They Enjoy the Little Things

They stop to smell the roses. They’re accustomed to find serenity when it’s available, to welcome entertainment or a stimulating discussion with a stranger when it crosses their path. They don’t overlook the small things in life that can be just as important.

8. They Can Adapt

They’re not afraid of change and they work to make the most out of new circumstances, good or bad. They thrive under pressure, are not overwhelmed easily and always embrace a change of pace.

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9. They Experiment

They try new things, experience new flavors and never shy away from something they have yet to experience. They never order twice from the same menu.

10. They Take Their Time

They don’t unnecessarily rush through life. They work on their own schedule to the extent that they can and maneuver through life at their own relaxing pace.

11. They Employ Different Perspectives

They’re not stuck in one perspective; a loss can result in a new opportunity, hitting rock bottom can mean that there’s no where to go but up.

12. They Seek to Learn

Their constant pursuit of knowledge keeps them inspired and interested in life. They cherish information and are on a life-long quest to learn as much as they can.

13. They Always Have a Plan

They don’t find themselves drifting without purpose. When something doesn’t go as planned, they have a plan for every letter in the alphabet to fall back on.

14. They Give Respect to Get It

They are respectful and, in turn, are seen as respectable; the respect they exude earns them the respect they deserve.

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15. They Consider Every Opportunity

They always have their eyes open for a new road, a new avenue worth exploring. They know how to recognize opportune moments and pounce on them to make the most of every situation. Success is inevitable for them.

16. They Always Seek to Improve

Perpetual self-improvement is the key towards their ongoing thirst for success. Whatever it is they do, they take pride in getting better and better, from social interactions to mundane tasks. Their pursuit at being the best eventually materializes.

17. They Don’t Take Life Too Seriously

They’re not ones to get offended easily over-analyze or complicate matters. They laugh at their own faults and misfortunes.

18. They Live in the Moment

They don’t live for tomorrow or dwell on what may have happened yesterday. Every day is a new opportunity, a new chapter. They live in the now, and in doing so, get the most out of every moment.

You can learn how to do so too: How to Live in the Moment and Stop Worrying About the Past or Future

19. They Say Yes

Much more often than they say no. They don’t have to be badgered to go out, don’t shy away from new opportunities or anything that may seem inconvenient.

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20. They’re Self-Aware

Most important, they’re wholly aware of themselves. They self-reflect and are conscious of their states of mind. If somethings bothering them, they fix it.

We’re all susceptible to feeling down every now and again, but we are all equipped with the necessary solutions that just have to be discovered.

Lack of confidence, inability to feel fulfilled, and susceptibility to stress are all matters that can be controlled through the way we handle our lives and perceive our circumstances.

Learn about How Self-Reflection Gives You a Happier and More Successful Life.

Final Thoughts

The main philosophy employed by the happiest includes the idea that life’s simply too short: life’s too short to let things get you down, to take things for granted, to pursue absolute and unrealistic perfection.

For some, employing these characteristics is a second nature – they do it without knowing. For others, a conscious effort must be put forth every now and again. Self-Awareness is key.

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Featured photo credit: Charles Postiaux via unsplash.com

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