What Causes People to ‘Choke’ Under Pressure?
Feeling pressure can be an incredibly difficult thing for some people. Whether it’s a small presentation for work or an important exam, feeling overly stressed can cause a person to ‘choke’ and underperform. But what is it that causes this ‘choking’ feeling, and how can a person avoid it? In this article, we’ll explore the causes of ‘choking’ under pressure and how to manage it in order to achieve success.
What is Choking Under Pressure?
Choking under pressure is a psychological phenomenon that occurs when a person experiences an increased level of stress or cognitive load. It can manifest itself in different forms, including physical, mental, and psychological symptoms such as increased heart rate, sweating, trembling, reduced concentration, mental blocks, and anxiety. It can also affect a person’s performance in a task, with those affected often underperforming compared to those who remain calm and composed.
Causes of Choking Under Pressure
There are a number of potential causes that could contribute to a person ‘choking’ under pressure. While the exact cause of this phenomenon differs from individual to individual, the following are some of the more common causes.
Performance Avoidance
This is one of the most common causes of choking, particularly in athletes. Performance avoidance occurs when a person is overly conscious of the ‘need to perform’ and then sabotages their own performance by setting unrealistically high standards for themselves, or by focusing too much on their own mistakes or deficiencies. People in this situation often experience a lot of pressure and as a result, ‘choke’ under the weight of it.
Lack of Preparation
Another common cause of ‘choking’ is lack of preparation. When people don’t sufficiently prepare for an upcoming event or presentation, they can become overwhelmed and underperform. This is particularly the case if the person feels like they have to rely solely on their own skills and knowledge and doesn’t have the time or resources to adequately prepare before the event.
Fear of Failure
The fear of failure can be incredibly debilitating, particularly for those who are perfectionists. For some people, the idea of making mistakes or appearing less than perfect can be incredibly daunting. This can lead to a heightened sense of anxiety and stress, which can then cause a person to ‘choke’ under pressure.
Too Much Self-Pressure
Sometimes, the pressure people feel comes from within. That is to say, they put too much pressure on themselves, expecting too much of themselves. This can be a result of setting unrealistically high standards, or simply wanting to prove themselves to others. Again, this excessive pressure can lead to the person becoming overwhelmed and then underperforming because of the pressures of the situation.
How to Overcome Choking Under Pressure
Choking under pressure can be difficult to deal with, but it doesn’t have to be unmanageable. With the right approach and mindset, it is possible to overcome it and successfully reach your goals. Here are some tips for doing just that.
Practice Mindfulness
Mindfulness is a technique of managing thoughts and emotions to help reduce stress. Through mindfulness, you can train yourself to better observe, acknowledge and accept your thoughts and emotions, helping you to stay calm and composed.
Intentional Breathing
Intentional breathing is a great tool for staying calm under pressure. The goal of this technique is to focus the mind on the act of breathing, allowing the rest of the body to relax and become more relaxed.
Set Realistic Goals
When setting goals, it’s important to make sure they are achievable and realistic. Trying to reach overly ambitious goals can increase the pressure and stress you feel and make it more difficult to stay composed under pressure.
Take Breaks
Taking breaks can be key to managing stress. It’s important to allow yourself some time to relax and unwind in order to maintain a healthy psychological state.
Focus on the Process
Focusing too much on the outcome can be detrimental to performance. Instead, try to focus on the process of achieving the goal and celebrate small victories along the way. This will ease the pressure you feel and make it easier to stay calm and composed under pressure.
Visualize Success
Visualizing success can be an effective way of overcoming ‘choking’ under pressure. Visualizing yourself succeeding in the task you are facing can help you remain composed and confident, allowing you to perform to the best of your ability.
No one likes to ‘choke’ under pressure, but unfortunately, it’s something that can happen to all of us. Recognizing the causes of it and taking the steps to manage it can make all the difference when it comes to avoiding it and succeeding in the tasks we face. Use the tips outlined in this article to stay calm and composed and reach your goals.
