Why We Choke When Performing and How Not To

Understanding Choking during Performance:

• Choking is caused by the release of cortisol, a stress hormone that impairs clear thinking and leads to self-monitoring and mistakes.
• Cortisol disrupts automatic skills controlled by the basal ganglia and cerebellum, negatively impacting short-term performance and long-term memory.
• The prefrontal cortex, responsible for problem-solving and decision-making, is affected by choking, further hindering performance in high-pressure situations.

Managing Performance Anxiety and Optimizing Performance:

• Our mindset and beliefs about stress and anxiety greatly influence their impact on us, including the level of cortisol in our bodies.
• There are two mindsets we can adopt: seeing stress as harmful or viewing it as enhancing.
• Adopting a stress-enhancing mindset can lead to a different experience of stressful situations.
• Research reveals that our mindsets about stress play a significant role in determining performance and functioning under stress.
• Cultivating a positive mindset towards stress triggers the release of DHEA, helping us handle stress and anxiety more effectively.
• Understanding cortisol’s influence is crucial in managing performance anxiety and maintaining peak performance.

Stress Tolerance:

• Developing stress tolerance involves gradually becoming more comfortable and improving performance under pressure.
• Purposefully engaging with stress helps handle challenges effectively.
• Flexibility and adaptability are crucial for optimal performance in different situations.
• Cultivating resilience by embracing stress builds confidence and maintains composure during high-pressure moments.

Strategies for Overcoming Choking and Enhancing Performance:

• Set clear goals and organize thoughts to overcome overload and choking.
• Use techniques like Cognitive Behavioral Therapy (CBT) and Neuro-Linguistic Programming (NLP) to change inner dialogue and foster confidence.
• Regulate physiology through breathing techniques, posture adjustment, and relaxation methods to manage stress and anxiety.
• Practice mental rehearsal and visualize success under pressure.
• Employ cognitive reframing techniques to reinterpret and navigate stressful situations.
• These strategies aim to help individuals remain calm, handle pressure, and enhance performance in various contexts, ultimately improving overall well-being and success.

Experts mentioned:

Professor Alia Crum: Expert known for research on the impact of mindset on stress and performance.

Professor Kelly McGonigal: Expert known for research on stress and its effects on the body and mind.

Dr. Andrew Huberman: Expert emphasizing the importance of purposefully engaging with stress to handle challenges effectively.     Host of the “The Huberman Lab Podcast.”