The key to being successful at interviews is a high degree of self confidence which…
How to perform when under pressure
Most of us have to perform under pressure at some point in our lives. Whether it’s pressure at work, dealing with financial worries or the strains of family life. This leading to stress and anxiety. As well as posing risks to our health.
What’s the source
The first step in overcoming this pressure is by identifying the source. What’s making you feel this way? It’s useful if we can anticipate pressure situations before they occur and plan ahead.
Plan and Prepare
Most pressure comes from a feeling that we have too much to do. As well as too few resources for achieving the results we want. Also stemming from feeling unprepared, out of depth or out of control. Asking yourself do you have any power over your pressure situation? Trying to control everything causing more pressure.Moreover, if by looking hard enough there’s some aspect we can work on.
What can you really do to alleviate this feeling? If you’re struggling to answer this question yourself, a coaching session may provide a fresh outlook and help you work through the problem.
A coach will help you create a workable solution to your problem. You could also do this yourself using the following steps.
- Challenging yourself by asking what could you do to perform better or ease the pressure.
- Making a list of options and prioritising.
- Choosing which options offer the greatest reward to effort ratio
- Planning with realistic time frames.
- Regularly evaluating your progress and effectiveness.
- Revising the plan when necessary.
When under pressure it can be hard to “see the wood for the trees”. In short taking a step back. And thinking about the problem in a new way. In this way beginning to see solutions .And feeling more in control.
Performing In The Moment
As well as planning and preparation there are strategies to perform more effectively.
Practicing deep breathing – this can be a really calming influence during stressful situations. It invokes the body’s natural relaxation response and will help you make more rational decisions and perform at your best.
Repeating a positive mantra – fill yourself with calming, positive thoughts. “It’s going to be OK”, “I can do this”, “this too shall pass” are all mantras many people find helpful
Being mindful – focusing on the present rather than letting your fears and thoughts run away with you will help ensure you perform to your best. Try to eliminate ‘what ifs’ and ‘whys’ and focus wholly on the moment. This will calm the mind and give you greater presence.
Muscle relaxation – a calm body can help a calm mind so focus on reducing tension within your body. You’ll perform much better in that big presentation if you’re moving freely and focused rather than stood stiff and tense.
Performing under a pressure is a skill we can all learn. Prepare when you can, slow down, be in the moment and share pressure when you can by seeking help or delegating tasks. Be positive and focus on success but plan for failure when necessary. Do what you can to feel in control and above all embrace the opportunity to improve.
If you would like help building resilience, creating coping strategies and performing well under pressure please do get in touch.
Coaching helpful in creating your own methods of performing well. Whilst hypnotherapy addressing your subconscious reaction to stress and pressure. As well as creating new positive perspectives.