In our daily lives, we all occasionally face stressful situations that demand our best performance. Be it a nerve-wracking job interview, a high-stakes client pitch, or the daunting task of public speaking, these instances pose a unique form of psychological torture. In these circumstances, we often stumble, not due to a lack of skill, but because we become our worst enemy by over-focusing on the task. As the renowned physicist Richard Feynman once said, “The first principle is that you must not fool yourself, and you are the easiest person to fool.”
The heart of this problem is our hyperactive attention, primarily the doing of our prefrontal cortex—the front part of the brain situated just above our eyes, primarily responsible for focus and attention. Sometimes, our brain fixates on the wrong elements, interfering with our ability to deliver optimal performance.
So, how do we combat this challenge?
Taking a leaf from the book of golfing legend Jack Nicklaus can help. Rumour has it that Nicklaus would shift his attention to his pinky toe when under pressure. This simple yet effective trick helped him to detach from the overwhelming details of his performance, allowing his highly trained skills to flow naturally. Whether it’s singing a song or focusing on a pinky toe, the principle is the same; redirect your attention away from the critical details of the performance.
Practising under conditions similar to the performance environment is another proven method. Renowned violinist Itzhak Perlman famously advocates for practising under performance-like conditions. He suggests musicians practice with the same intensity and focus they would use in a concert. This helps acclimate to the stress and bridges the gap between training and competition.
Additionally, techniques like time-restricted practice and delivering presentations to an audience (even if it’s just a mirror or a video camera) can offer substantial benefits. As famously said by Benjamin Franklin, “By failing to prepare, you are preparing to fail.”
Among the many ways to battle the performance anxiety demon, research points towards the cathartic power of journaling. Writing down thoughts and worries before a stressful event can significantly diminish their potency. Just as keeping a to-do list beside our bed helps us sleep better, journaling our thoughts keeps them from distracting us in critical performance moments.
As psychologist and author Jordan Peterson suggests, “It’s beneficial to write down what you think. You don’t know what you think until you write it down.”
Navigating stressful situations is an art we can all master. By learning to manage our attention, practising under real-life conditions, and using tools such as journaling, we can ensure that we perform at our peak when it matters the most.
Remember, stress is not our enemy. It tests our ability to adapt, perform, and rise above challenges. In the words of Kelly McGonigal, a health psychologist, “Chasing meaning is better for your health than trying to avoid discomfort…go after what it is that creates meaning in your life, and trust yourself to handle the stress that follows.”
Let’s confront stress, not shy away from it. Because on the other side of that stress lies our best performance.