What's New at CBH
Major Event Anxiety - Tips for Talented People
As a sport psychology consultant, I often meet athletes or other
talented performers who are disappointed and frustrated by a
seeming inability to perform as well as they feel they can when it
counts the most. Underperforming or "choking" in pressure
situations can happen to the most highly-trained or talented
performer. The underperforming tends to happen in situations that
have emotional importance to the performer. While some people seem
to thrive under pressure, others seem to implode or sabotage their
performance. The cause is usually a combination of increased
anxiety, internal distractions, and loss of emotional
control.
Pressure is for lazy people!
Pressure is just part of competition, right? Not necessarily.
Unless you really do perform better under pressure, and that
pressure really does bring out the best in you, it is time to learn
to prepare and perform without added pressure. Most competitive or
high stakes situations (job interviews, recitals, class
presentations, try-outs, auditions) have built in pressure because
the outcome matters, the environment can be challenging, and the
performer really wants to do well. So why add more tension by
declaring that this needs to be your "best performance ever", or
"everything hinges on this", or noting who will be in the audience
judging you? These are natural thoughts to have, but smart
competitors and performers know that they get in the way of quality
performance. Pressure works best for lazy people who may not work
hard enough in preparation without reminders of the importance of
the event, or people who need extra incentive to live up to
expectations. Most goal-oriented people simply don't respond well
to added tension when it comes time to show their skills. Having to
have an excellent outcome usually insures that it won't happen.
Instead, sport psychologists encourage using the event as an
opportunity to show what you've got by controlling your stress
leading up to it.
Controlling Pre-Competitive Anxiety
Many people assume that pressure is part of competition, when
actually pressure is our own response to the situation. While
wanting so much to achieve a goal, some people experience
"evaluation apprehension", a strong concern over how they will be
evaluated or judged by others. Others fear the disappointment of
possibly not measuring up to the task. This apprehension can
actually impair performance. Instead of preparing to do well, the
focus shifts to thoughts of what can go wrong, and rumination about
the consequences of not doing well. Normal pre-event anxiety often
becomes exaggerated and more distracting prior to a big event. It
can cause you to doubt your training or preparation, your ability
to put it all together when it counts, and your chances of doing
well. The closer it gets, the more we naturally start to entertain
doubts about how we will perform! But why trust your doubts when
you are trying to stay motivated and achieve your goals? Its
normal, but it needs to be brought under control in order to get
the most out of the opportunity. Recognize when it is happening and
turn the focus back to your training and preparation. The concept
we use in sport psychology is: "control yourself in order to
control performance." Consider the following reminders to help keep
perspective:
REMEMBER: more is lost by not trying than by not
succeeding. Failing to prepare mentally = not trying. Confront and
reduce your signs of anxiety. Know your tendencies in competitive
or evaluative situations, and actively work to acquire skills to
control the stress. Even if you don't have your best performance,
you will get closer to competing to your potential.
REMEMBER: you have worked a long time for the
opportunity to compete (audition, interview, etc.). It is your
chance to demonstrate your capabilities. It can be scary because it
is important, but it's what you've trained for. It is a step, not a
wall or hurdle.
REMEMBER: know what you know! Examine the effort
you have put in to get to where you are now. Review all the
positive aspects of your preparation and all the adversity you have
worked through to get here. You have this chance because you are
good - you've earned it.
REMEMBER: stay present-focused. Forget the past,
and resist future (outcome) thinking. When it is time to go
(perform), be in the moment. Athletes use the phrase "RIGHT
HERE/RIGHT NOW" as a cue to stay centered and focused on the effort
needed for the task at hand.
REMEMBER: this is a tennis match (exam,
interview, speech, etc.) and you do this VERY, VERY WELL. That's
why you're here. TRUST!
REMEMBER: own your performance. Effort and
persistence are everything. Work hard to be the best you can be on
this particular day so you can be satisfied with your level of
effort regardless of outcome.
Be your own best coach
Make sure self -talk is rational, that is, neither overly negative
(it is not helpful to pile it on when you are already anxious or
down) nor overly positive ("you are the best", "you can do this, no
problem", "I am the greatest") because that won't work either.
Rather, acknowledge that performance under pressure is hard and you
have a lot invested in doing this, but go back to "it is what it
is" - no more, no less. If it is not motivating to consider how big
the task is or what the consequences might be, don't keep focusing
on those things. The athletic skill is the same at the championship
as it is in practice, it is the outside meaning attached to it that
gives it "the power to be scary." Use rational talk to tame the
"scary."
Managing the rest - a few other strategies for when you
are under pressure:
Breathing: Simple and it works! "In through the nose, out through
the mouth";" lift ribcage out, sink ribcage in"; "shoulders down -
breath low and slow"... however you want to cue it, do it. We
suggest that our athletes practice intentional breathing every hour
on the hour for just 30-60 seconds. The more often you use it, the
more natural it will become and the more effective under pressure.
Try it using the phrase, "Breathe energy in; breathe tension
out."
Centering: Being in the moment! Along with the breathing suggested
above, bring your awareness to the present. Use simple phrases that
suggest gathering in and settling down despite the stuff going on
around you. While breathing, try cues such as, "Stop, let it go."
"Be still - be here", "It is what it is"… Let your shoulders drop
and raise your head slightly while you breathe.
Regular relaxation: It may be hard to find time, but all
competitors and performers should practice relaxation skills.
Breathing, stretching, centering, and walking are all good ways to
reduce anxiety and tension. The activity should be calming,
distracting, or mildly strenuous. Incorporate relaxation training
even if you don't have time. A little bit goes a long way in
helping manage tension and staying present-focused.
To prevent jitters: Reduce caffeine to the absolute minimum needed
for alertness - more caffeine mimics anxiety symptoms and/or jump
starts panic. If this is difficult, switch to half-caffeine and be
sure to reduce gradually. Check your nutrition and sleep habits.
While it is not necessary to eat really well or sleep lots, you
should try to adequately cover the basics. We cope (and perform)
better when we are rested, well-nourished, and hydrated.
Cue words are essential: Find simple, effective cue words such as:
"steady", "centered", "willing & able", "doing my best",
"staying with this" and so on. Yes, there probably is a lot going
on in your life, but put it outside the arena when it is time to
perform. The cues should direct your efforts toward what you are
trying to do, which is to stay task-focused vs. emotion-focused.
Use your mantra to help you be on a mission to stay in
control.
The general concept is to keep overall stress/anxiety as low as
possible during the days leading up to competition or performance,
giving you a better chance to respond well to event-specific
stressors. During preparation for a big event, elite achievers look
for anything that works - it might mean staying in and keeping a
low profile, or spending time mentally reviewing performance, or
other low key preparations for the event. Once the training and
preparation are complete, resist obsessing about the upcoming
event!
Finally, remember that each occasion that requires dealing with
"major event anxiety" provides an opportunity to add to your
experience bank. Regardless of the outcome, if you can resist
adding additional pressure, and try strategies to keep perspective
in important situations, you will improve your chances of being
able to perform to potential over time.
Suggested reading: Sian Beilock's book, "Choke: What the secrets
of the brain reveal about getting it right when you have to." (2010
- Free Press) is a great resource, containing the latest research
and suggestions on the mental aspects of performing under
pressure.
Another good resource: "Mind Gym. An Athlete's Guide to Inner
Excellence" by Gary Mack (2001 - McGraw Hill).
Deidre Connelly is the Sport Psychology Consultant and Life Skills Coordinator for the Department of Intercollegiate Athletics at the College of William and Mary. She is also a member of the College's Counseling Center staff. She is a former high school and collegiate coach. She holds a doctorate in Sport Psychology from the University of Virginia and is a Certified Consultant of the Association for Applied Sport Psychology.