Better With Pressure?
Don't Let Results Define Your Self-Worth
It’s Dan Gazaway, your mental performance coach. Today, I want to discuss high-pressure situations and how they can affect our self-worth. Think about your last high-pressure moment—perhaps it caused you fear and anxiety. High-pressure situations often stem from three scenarios that make us feel judged by our performance. Let's explore these scenarios and how to handle them effectively.
Understanding High-Pressure Situations
Consider your last high-pressure performance. I want you to ask yourself three key questions:
Was the outcome important to you?
Was the outcome uncertain?
Did you feel solely responsible for and judged on the outcome?
These questions are inspired by Hendrie Weisinger's book, "Performing Under Pressure." When we answer "yes" to these questions, our pressure and anxiety levels increase, making it harder to perform at our best.
Step 1: Focus on the Present Moment
One of the most effective ways to overcome high-pressure situations is to focus on the present moment. Often, we get caught up in worrying about the outcome or how others perceive us. Instead, try to stay present and concentrate on the task at hand. Living in the present moment means being where your feet are, taking one step at a time, and not letting future uncertainties cloud your current actions. This approach can significantly reduce anxiety and improve performance.
Step 2: Control the Controllables
Another crucial strategy is to focus on what you can control. Many of the student-athletes I coach struggle with this concept. They spend a lot of energy worrying about factors beyond their control, such as the actions of their opponents, the weather, or the opinions of others. This misplaced focus drains their energy and hampers their performance. Instead, channel your energy towards things you can control, like your preparation, effort, and attitude. This shift in focus will enhance your confidence and effectiveness.
Step 3: Emphasize the Process, Not the Outcome
Finally, it is essential to concentrate on the process rather than the outcome. Reflect on the three questions I asked earlier: Was the outcome important to you? Was the outcome uncertain? Did you feel solely responsible for and judged on the outcome? While these questions highlight the pressures we face, the solution lies in shifting our focus to the process. When we become overly outcome-oriented, we lose sight of the steps necessary to achieve success. By focusing on the process—each small action that leads to the final goal—we can alleviate pressure and improve our performance.
Practical Applications
To put these strategies into practice, start by identifying moments that cause you the most stress. Then, ask yourself the three key questions to understand why these situations are so pressuring. Next, implement the three steps: focus on the present, control the controllables, and emphasize the process.
For example, imagine you're about to give an important presentation at work. The outcome (a successful presentation) is important, the result is uncertain, and you feel solely responsible for its success. Instead of fixating on the potential outcomes, focus on your preparation and delivery. Concentrate on speaking clearly, engaging your audience, and delivering your message effectively. By doing so, you'll reduce anxiety and improve your performance.
Conclusion
High-pressure situations can significantly impact our performance and self-worth. By understanding the root causes of pressure and implementing strategies to manage it, we can perform better and feel more confident. Remember to focus on the present moment, control what you can, and emphasize the process over the outcome. By adopting these approaches, you'll be better equipped to handle high-pressure moments and not let results define your self-worth.
Thank you for joining me today, and I hope these strategies help you navigate your next high-pressure situation with confidence and poise.
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