Coping with performance pressure as an athlete
I have always found athletes to be an amazing source of inspiration. One of the attributes I admire is their ability to make the right call under pressure. How is it possible for them to win even when they play below their best? The one golden rule is, when pressure is on, they go back to basics. They use the basics that have got them where they are and practice them many times. Nothing built their confidence and skills like consistent training.
Each time we face pressure at work it comes very easy to fall into irrational zone. We feel we don’t have time and space to evaluate the options and make a decision because something is unfair. It also happens in sport fields: football players retaliate in the high pressure and receive yellow cards. They would never do this on the training pitch, in a low-pressure environment.
If we experience too much pressure, our performance suffers because it makes us physically tense and cripples the ability to focus. We are afraid to get embarrassed, we practice excessive self-criticism and have unrealistic expectations.
We find ourselves caught up in our heads weighing our options surrounding decisions. Every detail, every scenario, and every possible misstep is calculated and evaluated to ensure that we make the right choice, and we avoid the mistakes from the past. For some instances, this fixation and attention to detail are important and necessary. But, other times, we find that tendency to overanalyze creeping into our everyday life. And that’s when critical thinking turns into overthinking. How many of our fictional scenarios have actually happened? We have over 6000 thoughts per day. The good part is that we have imagination. The bad part is that we don’t know how to manage our thoughts. Meditation practices teach us this, to observe our thoughts without believing them anymore.
We find sometimes disillusioned because there are so many feelings, so many obstacles to overcome the pressure that there is no point in trying. We need to commit to a schedule because this leads to a mental commitment. Athletes have their favorite running routes; they warm up the same in the dressing room – this is what determines their ability to perform.
Keeping routine in place will make us feel comfortable because it’s familiar, and this helps reduce stress levels. They can provide a sense of structure and rhythm. And in times of uncertainty, they can remind us that there are things within our control.
To optimize productivity and mental performance, it’s essential to identify our peak hours of alertness and energy. Once we’ve determined when we’re most mentally sharp, prioritize scheduling tasks that require the highest levels of focus and cognitive effort during these periods. By aligning our demanding activities with our natural rhythms, we can enhance efficiency, reduce fatigue, and achieve better outcomes.
When we’re dealing with a lot of pressure, it can be difficult to stay productive or concentrate. Rather than trying to do everything at once, we should give ourselves time to focus on one task at a time. Even if we don’t complete it all in one sitting, recognizing the progress we’ve made can make the task feel less daunting and help us pick up where we left off next time.
We all, as humans evolved with a basic set of needs which we need to make happen. And unless we do them, we will not be healthy, or perform at our best. The basics are really the foundation you are built upon: food, sleep, rest, social interaction, family, sports.
Overall, a well-established routine can help us perform by providing structure, reducing anxiety, improving focus, building confidence, and preparing for unpredictability.
