Connect with us

Success Advice

5 Simple Strategies to Help You Perform Under Pressure

Avatar

Published

on

how to perform under pressure

Keeping calm and clear in high-end pressure situations is a skill and not always that easy, especially as we raise the stakes. Whether it’s giving a presentation, performing a musical piece, playing a sport or entering a job interview, there are skills and strategies we can implement to help us perform at a higher level.

Here are 5 things you can do to help you perform under pressure:

1. Focus more on what you can control over what you can’t

On the lead-up to any performance, focusing on what you can control over what you can’t is a very effective way to get you in the zone. Let’s imagine we have two circles:  the circle of concern (things you can’t control) and the circle of influence (choices you can make to influence your environment).  If we spend too much time focusing on what we can’t control it can lead us to either fall into a negative mindset or lose track of our own progress.

There is nothing wrong with analysing what the competition is doing – sometimes this clearly has to be done, especially in the business world and sport. However, too much focus on the opponent can be negative in the long run. If you’re starting any business venture, take a look at what the competitors are doing but then play to your own strengths. Don’t just copy or get sucked into what they are doing.

You are unique, so celebrate that and create something you’re proud of. If you are a musician, remember the phrase ‘Steal like an artist’. Listen and play your favourite band’s songs then take all the influences and write some fresh, new original material.

2. Develop concentration through meditation

Concentration may sound like a very obvious example to keep you in the zone. One very effective way to increase your concentration levels is through meditation. By simply focusing on one object during the meditation you can master the art of concentrating the mind. This could be an external object, the breath or the inner body. The idea is to keep bringing the mind back every time it wanders. So for any long match in which your attention and concentration is needed, you can hold a high level of concentration for longer.

“Quiet the mind and the soul will speak.” – Ma Jaya Sati Bhagavati

3. Use an anchor

Using a holistic word or image to guide performance. This can be a great technique for when we start to overthink during a task. This can be a really helpful strategy to help keep our minds in the moment and at ease. It can be as simple as using a holistic cue word such as ‘expansive’, ‘smooth’ or ‘clear’. Anything that enhances the movement in the performance.

Now, if we apply this with an image this can become very effective. A group of basketball players did an experiment in which they used the analogy, ‘Shoot as if you were trying to put a cookie in a cookie jar on a high shelf’. In the same experiment, another set of players were given an eight-step rundown on what to do. The team who were given the simple analogy outperformed the other group when the pressure was increased.

4. Affirmations

For me, affirmations don’t work just on their own. They sound great but need utilising more effectively. A great way to do this to have a three-step process when writing your affirmations.  Affirmations are also personal. A professional rugby player may use a completely different set of affirmations than a professional snowboarder. And it’s down to the individual’s tastes and needs in the given task.

Step one: Hold a factual statement on who you are. “I am one of the most committed, skilled musicians there is”.  

Step two: Hold the right mindset prior to the event by identifying the main obstacles the performer faces.  By adding “If I do this”, you really give the affirmation impact. “My biggest challenge is harnessing my concentration. If I harness my concentration I really get into the flow of the music”.

Step three: Focus on improving your process and practice. “There will always be bum notes but they can never penetrate my secure performance bubble. There are no limits at the margin of everything I do”.

Be creative with your affirmations and come up with some yourself. Have fun with them but stick to the three steps and don’t cheat yourself – use affirmations that really affirm how you think and feel.

“I accept my power.” – Louise Hay

5. Feeling and accepting what arises

This is to desensitise yourself to the discomfort of pressure. This can be a great technique for helping musicians with stage fright. Many musicians at first struggle with stage fright, but over time they get used to getting up over and over again – it becomes like home.

Their biggest challenge is keeping the consistency when the pressure gauge is turned up. This can also be a really helpful way to manage your emotions. A lot of the time we tend to resist what arises. This is especially true in a high-pressure situation. By simply accepting what arises, you may be surprised to see the emotions shift.

One of the most effective ways to accept an emotion is to consciously ‘be’ the emotion. This may sound paradoxical, but true acceptance comes when you can truly be with what arises.

A level of confidence will naturally grow from this great insight. For example, if anger arises in a situation, it might not be the most helpful emotion. If you catch it as it arises, ‘be’ the anger – remain rooted in it and see what happens. If you resist it, it only gets stronger.

This is the same for anxiety and nerves. Try your best not to resist what arises. This may sound a lot easier than it is, but with time it can really be a powerful technique in both pressured situations and the rest of your life. Take some time to try some of these strategies and step into your greatness today.

What do you do to help you perform under high pressure situations? Leave your thoughts below!

Image courtesy of Twenty20.com

Daniel Rutter is a Musician, teacher and life coach, He is on a mission to help people find their own greatness across the globe. Whether it's increasing performance, having better relationships, finding your purpose in life or finding the happiness you want, Danny has developed the tools needed to help each individual awaken their own greatness. Head over to his website to learn more.

Advertisement
3 Comments

3 Comments

  1. Avatar

    Linda

    Apr 24, 2017 at 4:42 pm

    Loved the anchor suggestion and your use of affirmations.

  2. Avatar

    Molly

    Mar 28, 2017 at 7:15 pm

    Great article on getting through stressful times when under pressure. Very insightful.

  3. Avatar

    Brandy

    Mar 21, 2017 at 12:47 am

    Perfect article for during the storm and I agree it is so true to be consistent during the pressure. I believe you summed it up great.

Leave a Reply

Your email address will not be published. Required fields are marked *

Success Advice

5 Smart Goals to Make This Year Your Most Successful Ever

Avatar

Published

on

Image Credit: Unsplash

Setting goals at the start of the year means you will know exactly what you need to do throughout the year to be successful. By setting goals, it forces you to build a plan about how you intend to achieve those goals. By having a plan in place, you will wake up every morning with a clear idea of what it is you need to do each day. Just by writing down your goals, there is a 42% greater chance you will achieve those goals than if they just stayed in your head. It may seem like a small thing but actually creating goals every year and then writing them down significantly improves your chances of success. (more…)

Continue Reading

Success Advice

7 Ways to Face Adversity Using the Power of Extreme Ownership

Avatar

Published

on

Image Credit: Unsplash

Adversity is an inevitable part of our lives, and it is an important and defining factor of our personal story. The stories we build for ourselves in the face of adversity will either empower or discourage us emotionally, help us move forward or remain stuck in the past, allow us to grow or to decline. (more…)

Continue Reading

Success Advice

Why Your Confidence Needs to Match Your Competence

Avatar

Published

on

Image Credit: Unsplash

Even if you produce amazing results at your job or in other areas of your life, others may still not see you as being competent if you lack the confidence to back it up. If you are good at your job, exuding confidence will ensure others also recognize your competence in your area of expertise. And research backs this up. (more…)

Continue Reading

Success Advice

5 Things You Can Learn From The 5am Club by Robin Sharma

Avatar

Published

on

It has been said by Robin Sharma, “5 AM is the time of least distraction, highest human glory, and greatest peace.” This also happens to be the central idea or the core value he has discussed in his book, ‘The 5 Am Club.’ Speaking of early mornings, at what time do you wake up? Are you annoyed by the fact that you wake up on the edge of time and then rush to work in haste? 

The life lessons put forth by The 5 AM Club are exactly the learning and motivation you need to challenge your complacency. In your race against time, you may not have the time to read this fabulous book. So, we have summed up the key book’s takeaways for your convenience.

1. The vigor of waking up early

This is what the book’s most fundamental advice to everyone is. Waking up at 5 am every day can work wonders to avert failures and make success a natural habit. When we wake up at 5 am, we have more time on our hands than others. Besides, this is when we have minimum interruptions and maximum powerfulness of the mind. 

To add, the early morning peace is priceless! You can schedule your most important tasks of the day between 5am, and 8am. This book teaches us in the simplest way, how we can train our mind and strengthen it to deliver the highest productivity by waking up early. This energy that you have when you wake up in the morning and the few additional hours in your day are what serve as perfect ingredients for success.

“The secret to productivity is simplicity.” – Robin Sharma

2. The power of finding the right balance in life

The book talks about a precious lesson of finding the right balance within. We often talk about the need for mindfulness and achieving the right mindset to perceive things. But this book goes a few steps ahead of our usual approach to life. It highlights the vitality of mindset and introduces the concepts of heartset, healthset, and soulset.

These terms may seem new, but they are self-explanatory. The idea of heartset endorses the essentialness of emotional stability and well-being. Next, the perspective of healthset indicates the need to look after physical health. At last, soulset is an attribute of spirituality. As explained in this book, success prospects can be enhanced big time by achieving the right balance between these internal virtues.

3. The iconic 20/20/20 modus operandi

What is the first thing you will do if you start waking up at 5 am every day? Did you ever spare a thought about it? This book has the answer to this question, and you will be convinced that it is a great way to begin your day!. The author suggests that you should split the first hour of the day into three equal parts of 20 minutes each.

In the first 20 minutes of the day, you should prioritize your physical fitness and exercise. In the next 20 minutes, you should energize your soul and spirit via self-reflection and soulful meditation. This will prepare you for the rest of the day and will enable you to bolster your commitment and focus. In the last 20 minutes of the first hour, you should read and learn. But what are you going to read about in those 20 minutes? Read about successful people and their inspiring journeys to the pinnacle of success.

4. The significance of a proper sleep schedule

In this book, there is a mention of ‘a ferocious global sleep recession’, which is intriguing and enlightening. It hints at the state of sleep deprivation that this world is sinking into gradually. We often associate success and hard work with the notion of staying up all night and testing our endurance beyond limits. But that is not the right approach to accomplishing success, or rather, it is a flawed methodology.

Sometimes even if we do not have any critical work, we keep whiling our night time on social media or television. What are we gaining from it is the real question, and I am afraid the answer is nothing! We learn from this book that it is critical to look after your sleep cycle and start your day at 5 am afresh. Sleep and rest are indispensable for mental and physical well-being, or your productivity will decline.

“If you want to have the results only 5% have, you must be willing to do and think like only 5% do and think.” – Robin Sharma

5. The art of evolving

The book sheds light on the need to be spiritual and master self-reflection. However, do you realize the purpose that the routine of reflection each morning serves? The idea is to keep learning, keep reflecting on the mistakes and keep evolution an ongoing process. You should evolve every day and strive to be a better version of yourself every day. So, one of your primary goals after waking up should be to reflect on your actions and missed opportunities of the previous day.

To recapitulate, The 5 AM Club is a must-read book if you are a passionate reader. It has the prowess and charm to refurbish your perception of life altogether. Even if you cannot read the book for some reason, make sure you incorporate the above key takeaways into your life. By starting your day at 5 am, you can rediscover your lost soul and enthusiasm, and you would not have complaints to make about the lack of time. If you can own your mornings, you can go places on the ladder of success, for excuses are only for those who are not committed to their goals.

Continue Reading

Trending