Nobody escapes the pressure of meeting their own and others' expectations—whether you're a professional or amateur athlete, a company owner, or a parent with a full-time job.
Almost everyone has to deal with stressful circumstances when they don't feel equipped to perform under pressure or, even worse, in the face of adversity or to satisfy high expectations of their own or others.
If you don't learn to cope with pressure, you'll never succeed.
Let's speak about performing better under pressure, a few ideas, and a practical approach.
You need not be more assertive or aggressive.
In the face of adversity and pressure, the brain's natural reaction is to be aggressive.
It seems appealing to be aggressive, even if it means rushing to the conclusion about the corrective course of action or steps to bring the situation in your favor.
However, I suggest you take a different approach.
Being assertive or aggressive (a reflection of your character of over-adoration of confidence, determination, control, self-denial, and fearlessness) will cause you harm.
Self-imposed strict standards, perfectionism inclinations, a lack of self-compassion, and seeing ambitions as threats rather than challenges are all examples of manipulative coping techniques triggered by the pursuit of being assertive or aggressive.
It means you are not behaving creatively, so you fall back on old habits and rigid conventions, making it tough to adapt to new information or changes in your environment.
Your aggressiveness might enable you to survive temporarily, yet it will not help you flourish or adapt; performance would suffer in the long term, and your enjoyment would evaporate.
To perform well under pressure, you need to detach yourself from negative ideas and self-talk, manage overwhelming emotions, have the mental flexibility to react effectively, and know what is important to you.
Here are five steps to building a strong performance under pressure:
Dissociate from your emotions
Keep in mind that the emotions you experience while under stress are typically untrue.
Self-negative thinking and perception are not facts but emotional reactions.
Remember, they are not facts but emotional reactions.
With this awareness, you may avoid being caught up in negative emotions and self-talk and instead make better judgments that propel you towards what is essential, not what negative beliefs and thoughts tell you about the possibilities.
This technique will help you gain mental distance from your emotions.
First, you must become conscious of the destructive emotions buzzing about in your mind.
Imagine your life as a journey towards your purpose.
Your values establish the direction of the trip, and your emotion and thinking are the fellow people standing roadside and passing comments every time you pass by them.
They are attempting to steer you off course.
Your role as a driver is to concentrate on the road ahead.
The road leads to your life purpose, and you must not be distracted by the noise and conversation of those passing comments on your journey.
Yet you can't stop them from standing or prevent them from passing comments.
So, instead of trying to shut them out, concentrate on the road and where you want to go.
Recognize your emotion, right.
When under stress, you could notice angry, harsh words flying about in your head.
It's as if the people on the roadside are screaming when at you to pay attention.
As I told you, the reflexive fight-or-flight reaction developed to help you escape danger, and your natural tendency is likely to be aggressive or assertive.
Yet it is profoundly unhelpful in many circumstances in everyday life.
Instead, defining your emotions more accurately should be your better choice.
In psychology, it calls 'labeling.'
It is vital since most of us usually focus on more common emotions like joy, sadness, acceptance, disgust, fear, anger, surprise, and anticipation and face challenges in labeling our emotions correctly.
Using exact terms to express your emotions may help you find a more appropriate coping method.
Say you're under pressure because a coworker got the promotion you sought.
As a result, you are more inclined to react aggressively or avoidant, which is unhelpful.
If you realize the correct emotion you are feeling is not anger; instead, you are jealous, you may actively change the situation by scheduling a personal evaluation with your boss.
To achieve your objectives, you must first identify your envy.
To find a way under pressure or when you are at the high of your emotion, you must first identify your emotion.
Substitute your thinking about your thoughts that increases stress
Another practice that may be particularly detrimental while under stress is how you think about your thoughts and emotions.
'I should perform and achieve the goal.'
This term is full of expectations and pressure, and it inhibits you from considering all your possibilities.
A more relaxed attitude and better performance are likely to result from giving your thought to the steps involved in the process and focusing on how to do it better while lowering your expectations of the outcome.
You may replace terms like 'should,' 'must,' and 'have' with more open, alternative words like 'notice,' 'awareness,' and 'opportunity.'
This milder language allows you to adapt to a situation without allowing emotion to take control.
As a result, you will be able to look at what you can do to live in keeping with your beliefs rather than worrying or avoiding future failure.
If this manner of thinking is foreign to you, practice makes perfect.
Remember, strike out the 'should' and replace it with something less restricted, such as 'I have a chance to perform better than last time.'
The habit of rigidity, you must avoid.
Rigid thinking and habits may all exacerbate stress.
The solution is to increase your mental flexibility by purposefully questioning your habits.
This seems easy, but it will be challenging if you favor tight routines and depend on them.
To finish this activity, do something unusual every day for a week.
The action should not be destructive or dramatic but rather make you feel uneasy.
This rule-breaking teaches your brain that you can break the routine and be nimble.
You will realize that life is typically OK even when you don't follow your usual patterns.
Instead of falling back on old tactics or strategies that don't work anymore, you'll be more likely to test out new ideas or assess the situation's possible consequences with a more open mind.
You still operate effectively under pressure, but you help yourself relax by breaking the rigorous schedule.
Keep an eye on values while you focus on aims.
It's important to know why you're performing under pressure, and here is where your values come in.
It's crucial to distinguish between values and aims.
Your objectives are long-term. However, your values are daily.
For example, you may want to achieve an inevitable percentage return from your portfolio, yet your values may always be to do your utmost, grow, and be a good investor.
Your values help you identify when they are being violated (and trigger your emotionally driven danger systems) and how to behave when under pressure to remain consistent with them.
Examine your beliefs and values – and you'll be more likely to perceive the situation as an opportunity (challenging but not threatening), feel more comfortable, and think more quickly.
Being aggressive is the instinct of survival your brain acquired from its development while under stress.
In trading, you will operate under constant stress and pressure while time to time. Naturally, you will become aggressive and adverse results will put you under pressure to perform while you are stressed.
It's a typical attitude, but it may backfire if you start seeing problems as threats.
Instead, work on your mental flexibility.'
You'll be better equipped to think quickly and deal with the unexpected.
Be conscious of your thoughts and don't respond to them. Learning to acknowledge and accept your thought without responding gives you greater power.
Change things around in your daily routine to be more adaptable when under pressure.
Remember, knowing your values and what is genuinely important to you means you can become excellent at going on the path you choose no matter what life throws at you, be it a challenging situation, stress, or pressure.
You can perform even better when under pressure.
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