Learn to be ok with discomfort

Learn to be ok with discomfort

If you know you have a high-stakes event coming up, become familiar with feeling pressure and learn to work through it. 

For example: If you need to give a presentation to coworkers, rather than practicing on your own, try out your speech on a couple of friends. 

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Problem Solving

MORE IDEAS FROM THE ARTICLE

Shift your attention away from worries

... and to the task at hand. 

Mindfulness can help you regain a sense of calm and focus your attention, so you can avoid being caught off guard by your anxiety. You can see it for what it is, and choose to direct your attention elsewhere. 

Establish a pre-performance routine

Whether it’s taking a few deep breaths, doing some light stretching, or having a quick phone call with someone you trust, spending your last few minutes doing something active before a big event will prevent you from spiraling into worry, so you can perform confidently.

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RELATED IDEAS

Take a moment to visualize the calm after the storm: the work is done and done well, and you’re celebrating with your team. 

Positive visualization can alleviate pressure and help you relax and stay focused, reminding you that even the most intense situations eventually resolve.

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IDEAS

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 pressure as a challenge, you are stimulated to give the attention and energy needed to make your best effort." 

To practice, build "challenge thinking" into your daily life.

Observe, Accept, and Reframe

Recognizing and accepting the fact you're being nervous before an important presentation will help you more than trying to fight those anxious feelings. Resistance creates even more angst.

Once you do this, you can slowly shift perspective and try to reframe the situation in a way that favors you.

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