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13 Secrets to Performing Well Under Pressure

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https://www.inc.com/business-insider/13-secrets-to-performing-well-under-pressure.html

inc.com

13 Secrets to Performing Well Under Pressure
Let's get this out of the way right now: Nobody performs well under pressure. A lot of us think we do, but we don't, or, at least, we don't perform as well as we could perform. We may feel more creative when we're under the gun, but it's a feeling, not a reality.

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High-pressure moments as a (fun) challenge

Most people see "pressure situations" as threatening, and that makes them perform even less well. 

But, "when you see the ...

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One of many opportunities

Is this high-pressure situation a good opportunity? Sure. Is it the only opportunity you will ever have for the rest of your life? Probably...

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Focus on the task

Instead of worrying about the outcome, worry about the task at hand.

That means developing...

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Plan for the worst

"What-if" scenarios can be your friend. By letting yourself play out the worst-case outcomes, you're able to brace yourself for them.

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Take control

In a pressure moment, there are factors you have control over and factors you don't. 

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Remember your past success

Remembering your past success ignites confidenceYou did it before, and you can do it again.

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Be positive

Belief in a successful outcome can prevent you from worry that can drain and distract your working memory....

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Get in touch with your senses

When you're under a deadline and the world feels like it's crashing in, you're particularly prone to making careless errors.

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Listen to music

By listening to music, you're able to literally distract yourself from your anxiety.

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Create a pre-performance routine

The idea here is to create a (brief) routine that you go through in the minutes before you present or perform, Weisinger and ...

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Slow down

When you're in a high-pressure situation, it's natural to speed up your thinking. It can lead you to act before you're ready. 

Slow down. Give y...

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Share the pressure

Telling someone else about the pressure you're feeling has been proven to reduce anxiety and stress.

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But you don’t have to constantly be battling your fears. You only need to be courageous for 20 seconds at a time.

If you courageously confront fear for 20 seconds every single day, before you know it, you’ll be in a different socio-economic and social situation.

“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.”

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Have Self-Compassion

Self-compassion is being willing to look at your mistakes or failures with kindness and understanding—without harsh criticism or defensiveness. 

Most of us believe that we need to be har...

Remember the "Big Picture"

Thinking Big Picture about the work you do can be very energizing in the face of stress and challenges because you are linking one particular, often small action to a greater meaning or purpose. 

Something that may not seem important or valuable on its own gets cast in a whole new light. 

Rely on Routines

Every time you make a decision, you create a state of mental tension that is, in fact, stressful. 

The solution is to reduce the number of decisions you need to make by using routines. If there's something you need to do every day, do it at the same time every day. Have a routine for preparing for your day in the morning, and packing up to go home at night. Simple routines can dramatically reduce your experience of stress. 

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The stress mindset

  • Positive stress mindset: recognizing that stressful challenges can sharpen your focus, strengthen your motivation, and offer opportunities for growth.
  • Negative stress mi...

Positive stress mindset

Those who believe in the potential benefits of stress are less prone to feeling stressed in the wake of difficult life events. 

If you do have a negative stress mindset, there are ways to turn it around.

"Anytime you have low expectations for performance, you tend to sink down and meet those low expectations. Self-affirmation is a way to neutralize that threat."

"Anytime you have low expectations for performance, you tend to sink down and meet those low expectations. Self-affirmation is a way to neutralize that threat."

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