How to perform under pressure
3 min read
15 Mar 2019

Feelings we probably all recognize … Hot & sweaty, heart racing, a surge of energy & desire to move, muscles tense or twitchy, maybe you need the loo (again), your mind is running through every scenario and move with an unparalleled sense of focus, and points out every possible threat.

In a professional environment this would probably be labelled stress and considered something we should eliminate. We should calm down in order to be at our best.  But in a sporting/entertainment environment it is more often thought of as being amped up or primed ready to rise to the challenge and perform at our best.

The science of viewing stress as helpful

No matter what the stressor – big or small, real or imagined – our nervous system responds by releasing adrenaline, noradrenaline, and cortisol into our bloodstream. It is the presence of these hormones that get us ready for action. 

RESEARCH SHOWS* that people who were asked to think about how their stress responses might be helpful before a test showed

  • better test results
  • more confidence,
  • healthier physical symptoms (lower blood vessel constriction)
  • faster recovery from the stress state

than those who were encouraged to “calm down” or offered distraction from the stress.

It is our appraisal of a stressful situation rather than the situation itself that matters in the stress response – is it a potential negative (threat) or positive (challenge)?**

How to reframe your stress response for better outcomes

Try running through the following questions when you start to feel stress leading up to an event or situation:

Body Scan – What sensations am I feeling? Start at the toes and work up to the head just identifying what your body is doing in reaction to the situation.

What is the energy in each specific sensation doing to prepare me for the challenge? 

  • Racing heart, sweating palms – it’s my muscles warming up ready for action!
  • Inability to think about anything else & scanning for threats – focused on survival

Mind Scan – What am I thinking?  Is this helping me right now? Like the body scan, a thought scan will allow you focus on thoughts that help move forward in the situation.

These are both super simple mindfulness techniques that will bring your thoughts back to the present… and away from “Agghhh, Im so stressed!  This is going to be a disaster”

What action can I take to support my goal?  with the rational, creative and empathetic brain now back on line, you can start identifying things you can do to take back control of the situation or people who are there to help & support you.

How is this an opportunity to prove myself & demonstrate my values & strengths? – Shifting the focus off potential negative outcomes and on to areas for mastery, growth or pride will physically change your stress response to increase learning and trigger the release of happy chemical serotonin.

Like all interventions, this is best practiced regularly so that it becomes an easy tool to call up the instant stressors hit.

Try using this daily on even small things – one more push in the gym, a conversation with a colleague, irritation at running late…

Is there one thing you could reframe today for a more helpful, supportive reaction to pressure?

*studies by Jaimeson et al 2010, 2012, 2014 & 2015; The “Embrace Stress” reappraisal – Crum, Achor, Rothstein & Salovey 2014

** Lazarus and Folksman’s (1984) model of Stress

25 Comments

  1. jak powiększyć penisa leki

    Najlepsze środki na impotencję. Chcesz powiększyć penisa to sprawdź ranking najlepszych suplementów i środków! http://www.duzytralala.pl/

    Reply
  2. ed pills online

    I happen to be writing to make you understand what a terrific experience our princess undergone visiting yuor web blog. She picked up such a lot of things, with the inclusion of what it is like to possess an incredible teaching style to make the others without hassle thoroughly grasp specified tricky topics. You undoubtedly surpassed visitors’ expected results. Thanks for showing those valuable, trustworthy, revealing not to mention unique tips on your topic to Sandra. https://hiedmedsout.com/

    Reply
  3. buy cbd oil

    I needed to post you that little bit of observation to say thanks as before for those great methods you’ve documented here. It has been certainly pretty generous of people like you to convey freely exactly what many people would’ve offered for sale for an ebook to help make some money on their own, particularly seeing that you might have tried it in case you desired. Those strategies in addition worked to become good way to know that some people have the identical keenness really like my personal own to realize much more when considering this matter. I believe there are several more pleasant sessions up front for people who read through your site. https://nujemznuedi.online/

    Reply
  4. levitra price

    I needed to draft you that little bit of observation so as to say thanks once again for your lovely pointers you’ve documented in this article. It is quite remarkably generous of people like you to deliver openly exactly what a number of us might have marketed as an e book to end up making some dough for themselves, most importantly given that you could possibly have done it if you ever decided. These pointers as well served like the fantastic way to fully grasp other people have similar eagerness like my own to know lots more on the topic of this issue. I am certain there are millions of more fun opportunities in the future for individuals who look over your blog post. https://eskaliths.com/

    Reply
  5. amitriptyline generic

    Thank you for every one of your labor on this web site. My daughter really loves making time for investigations and it’s really obvious why. Most people learn all regarding the lively mode you present reliable tactics through this web site and even inspire participation from some others on the point then our favorite princess is really starting to learn a whole lot. Take advantage of the rest of the year. You are always doing a splendid job. https://endepamitriptyline.com/

    Reply
  6. fluvoxamine prices

    I happen to be writing to make you understand what a terrific experience our princess went through visiting yuor web blog. She realized such a lot of things, with the inclusion of what it is like to possess an incredible teaching style to make the others without hassle thoroughly grasp various tricky topics. You undoubtedly surpassed visitors’ expected results. Thanks for showing those warm and friendly, trustworthy, revealing not to mention unique tips on your topic to Sandra. https://luvoxfluvoxamine.com/

    Reply
  7. sinequan without a prescription

    I precisely desired to say thanks again. I’m not certain the things I could possibly have accomplished in the absence of the advice contributed by you about my area. Certainly was a alarming case for me, but being able to see a expert approach you dealt with it forced me to cry for contentment. Extremely grateful for the advice and believe you are aware of a powerful job that you’re accomplishing educating many others all through a blog. I’m certain you’ve never come across all of us. https://sinequandoxepin.com/#

    Reply
  8. purchase quetiapine

    I am only writing to make you understand what a remarkable experience our princess undergone viewing your webblog. She picked up some things, which included what it is like to possess an ideal teaching spirit to make the mediocre ones without difficulty master specified tortuous things. You undoubtedly surpassed readers’ expected results. Thanks for rendering those useful, trustworthy, revealing as well as unique tips on your topic to Mary. https://seroquelquetiapine.com/#

    Reply
  9. Jtmfweest

    express scripts pharmacy ed drugs ed medication

    Reply
  10. generic venlafaxine

    Thank you for every one of your hard work on this web page. My daughter really loves making time for investigations and it’s really obvious why. Most people learn all of the lively mode you offer priceless tactics through this web site and even inspire participation from some other people on the matter so our favorite girl is now starting to learn a lot of things. Take advantage of the rest of the year. You are always doing a remarkable job. https://venlorz.com/#

    Reply
  11. quetiapine no rx

    I’m commenting to let you be aware of of the beneficial discovery my child developed browsing the blog. She came to find a lot of details, including how it is like to have a great coaching character to get certain people completely comprehend a number of complex issues. You actually did more than her desires. I appreciate you for coming up with such effective, dependable, edifying and cool guidance on that topic to Ethel. https://seroquelquetiapine.com/#

    Reply
  12. zyprexa without a prescription

    Thanks for the tips on credit repair on all of this blog. What I would advice people is to give up the mentality that they can buy now and pay later. As a society we tend to do this for many things. This includes vacations, furniture, and items we want. However, you need to separate your wants from all the needs. While you are working to improve your credit score you have to make some sacrifices. For example you can shop online to save money or you can go to second hand stores instead of expensive department stores for clothing. https://zyprexaolanzapine.com/#

    Reply
  13. sinequan

    I precisely had to appreciate you all over again. I’m not certain the things I might have done in the absence of the actual ideas documented by you directly on such field. It became a real distressing condition for me personally, but encountering a new professional form you managed it forced me to jump for delight. I’m just happier for the guidance and even have high hopes you find out what a powerful job you’re doing instructing most people through your blog. I am sure you’ve never encountered all of us. https://sinequandoxepin.com/#

    Reply
  14. Lokuweest

    uk pharmacy usa pharmacy pharmacies near me

    Reply
  15. Fgvdbiads

    mail order pharmacy erectile drug store

    Reply
  16. JlloPrack

    mexican pharmacy online canadian pharmacies ed meds online without doctor prescription

    Reply
  17. riser pcie

    Thank you for each of your hard work on this web page. My aunt really likes going through investigations and it’s really obvious why. Most of us learn all of the lively method you offer practical strategies through this web site and even increase participation from some other people on the issue so our favorite girl is in fact learning a lot of things. Take advantage of the rest of the year. You are always doing a really good job. https://allegrolokalnie.pl/oferta/riser-pci-e-008c-5w-mniej-od-009-najstabilniejszy

    Reply

Trackbacks/Pingbacks

  1. How to work with your brain & react better under pressure - Embrace Stress - […] you picking up all the signals you need to make early, balanced choices? Could you reframe these signals to…

Submit a Comment

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

Embrace Stress course

Over the years, as an ambitious employee, team focused manager and supportive friend, I developed a deep understanding of the challenges and pressures that we all face not only day to day but also in our long-term  health, happiness and career development.

Read more