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We’ve all been there. That sinking feeling when the pressure is on and our performance suddenly plummets. Whether it’s a crucial exam, a high-stakes presentation, or a job interview, “choking” under pressure can be incredibly frustrating and demoralizing.
Cognitive scientist and Barnard College president, Sian Leah Beilock, sheds light on this phenomenon in her TED Talk, “Choking under pressure?”. She explains that this seemingly inexplicable failure often stems from a paradoxical phenomenon: paralysis by analysis.
Why Do We Choke?
- Overthinking: When the stakes are high, our natural instinct is to focus intently, to overanalyze every move. However, this hyper-focus can be detrimental. As Beilock explains, “When we’re concerned about performing our best, we often try and control aspects of what we’re doing that are best left on autopilot, outside conscious awareness, and as a result, we mess up.”
- Fear of Failure: Anxiety plays a significant role. Worrying about the consequences, the judgment of others, and the potential for embarrassment can create a self-fulfilling prophecy of failure. These anxieties can trigger physiological responses that interfere with our cognitive function.
Overcoming Choking:
- Practice Under Pressure: Simulate real-life performance conditions during practice. This could involve timed tests, mock presentations in front of others, or even practicing under the watchful eye of a coach or mentor.
- Mindfulness Techniques: Techniques like deep breathing, meditation, and even simply focusing on a non-threatening object (like your pinky toe, as suggested by golfer Jack Nicklaus) can help calm the mind and reduce anxiety.
- Journaling: Writing down your worries and anxieties can help to “download” them from your mind, making them less likely to interfere with your performance.
- Focus on the Process, Not the Outcome: Instead of fixating on the end result (e.g., getting an A on the exam), concentrate on the process itself (e.g., applying the concepts you’ve learned).
- Challenge Negative Self-Talk: Identify and challenge negative thoughts and beliefs about your abilities. Replace them with positive affirmations and focus on your strengths.
The Role of Environment:
Beilock emphasizes the significant impact of our environment on our performance.
- Societal Expectations: Societal pressures and stereotypes can significantly impact performance, particularly in areas like math and science.
- Parental Influence: Parental anxiety about their child’s performance can inadvertently create pressure and hinder their learning.
- Teacher Attitudes: Teachers’ own anxieties about math can be transmitted to their students, especially young girls.
Creating a Supportive Environment:
- Encourage a Growth Mindset: Emphasize that skills and abilities can be developed through effort and practice.
- Promote a Love of Learning: Foster a passion for learning and exploration, rather than focusing solely on grades and test scores.
- Create Supportive Learning Environments: Encourage collaboration, provide constructive feedback, and minimize the emphasis on competition.
Conclusion:
Choking under pressure is a common experience, but it doesn’t have to define us. By understanding the underlying causes and implementing effective strategies, we can learn to overcome our anxieties and perform at our best when it matters most.
Why we choke under pressure ? When under pressure we are concerned about performing at our best and often try and control aspects of what we are doing that should be left outside conscious control, triggering Paralysis By Analysis” #Ted @sianbeilock https://t.co/TguHUe2SCG
— Kiran Johny (@johnywrites) September 23, 2018