Written By:
Allie Perugini, M.A. Sport & Performance Psychology
Mental Performance Coach, Owner of Embark Mental Performance
Take a minute to think about a recent situation you experienced that felt high pressure – Maybe you were heading into playoff competition, faced with an opportunity to make a game-winning point, preparing to take an important exam, or prepping for a job interview.
Regardless of the scenario, reflect on what sort of thoughts, emotions, or bodily sensations you were experiencing. Did you notice…
– Unwanted or unproductive thoughts
– Difficulty concentrating
– Fast heart rate or shallow breathing
– Tense muscles
– Feelings of anxiety
Firstly, these are all common and natural responses to high pressure situations. You may have also noticed that these responses can feel unpleasant or have stopped you from performing to your potential when it matters most. This is where the crucial skill of arousal regulation (or energy regulation, the term we will use here) and utilizing relaxation tools can quite literally change the game. Knowing how to calm your body and mind creates the power to take on any situation with composure, concentration, and confidence.
In this 3-part blog, we will share the importance of relaxation and what is happening in our minds and bodies when we experience a high pressure situation. Throughout the mini series, we will discuss three tools (although there are many out there!) that when used and practiced regularly, can help keep us calm, cool, and collected in stressful scenarios. To wrap up the blog, we will talk about how this topic can transcend sport. At the end of each mini series, a few reflection questions for readers will be provided as well as specific ideas for putting the knowledge, insight, and tools gained into action.
Why Is This Important?
In situations involving high levels of pressure and stress, there is a lot that might be happening internally. While this response varies from person to person, a common response is that our body and mind become more energized, active, and frenzied (Weinberg & Gould, 2018). Feelings associated with the emotional state of anxiety may surface, such as worry and nervousness (Spielberger, 1966). This can oftentimes make it challenging to maintain the appropriate focus on the task-at-hand or experience feelings of composure and confidence needed to perform to our potential. Maybe you can even recall a specific instance.
Note: It’s important to recognize individual differences here. Some people may perform optimally with some degree of nervousness or a higher level of activation/energy, while others may require feeling more calm, grounded, and relaxed.
Regardless, being able to regulate energy levels and use relaxation tools undoubtedly supports success and higher levels of wellbeing both in and out of sport. Now let’s jump into some specifics.
Tool 1: Mindfulness
Mindfulness in its simplest form consists of paying attention on purpose in the present moment and nonjudgmentally (Kabat-Zinn, 2003, p. 145). This practice builds greater levels of awareness and ultimately helps to better recognize and disrupt unproductive or unwanted thoughts and behaviors. While individuals have a natural ability to experience mindfulness (there may be times where we don’t even recognize we are being mindful!), it can also be developed through practice (Kabat-Zinn, 2005).
Mindfulness can do a lot for us, such as improve attention and self-compassion, and specifically in the context of relaxation, it can decrease worry, improve energy regulation and help build the ability to intentionally respond in situations where we want to instinctively react (Baltzell & Summers, 2017). Essentially, the stronger your mindfulness muscle, the better you become at recognizing unproductive responses in high pressure situations, whether it be muscle tension, shallow breathing, a pounding heart beat, or worrisome thoughts. And from here, the easier and more habitual it becomes to take the next step and implement the appropriate relaxation tools.
The best part is that there are a number of simple and quick ways to strengthen your mindfulness muscle, such as:
– Mindful walking or mindful movement (ex: yoga)
– Noticing thoughts and bodily sensations during daily actions (ex: eating)
– Keeping a journal to reflect on thoughts and feelings
– Body scans
– Mindful breathing (stay tuned for tool 2)
– Using mobile apps that offer guided meditation
Wrap Up: Helpful Reflections & Actionable Strategies
To build greater awareness and insight surrounding your own reaction to high pressure situations and your unique use of relaxation tools, consider these few questions below. Feel free to reflect individually, write down your responses, or discuss with others.
> What specific thoughts and bodily sensations do I generally experience in high pressure situations?
> What relaxation strategies have I used in the past that have worked well or not so well? What new mindfulness practices might I want to experiment with?
Lastly, if you are looking for small ways to begin or improve your personal relaxation practice, here are a few strategies to help you put the mindfulness tool into action:
> Go for a walk in nature. Focus on being present and curious about what you are experiencing both internally and externally. Most importantly, try to be nonjudgmental. Just simply notice what thoughts, emotions, or bodily sensations arise on your walk.
> Writing can be an excellent form of mindfulness. At the end of the day, find a notebook and take a few minutes to reflect on your thoughts, feelings, and experiences from the day and write them down. This practice can build greater levels of self-awareness and understanding.
Stay tuned for part 2 of this mini series where we plan to dive into a second relaxation tool that can be used for high pressure situations and beyond. Thanks for reading!
References:
Baltzell, A., & Summers, J. (2017). The power of mindfulness: Mindful meditation training for sport 2.0. Cham, Switzerland: Springer International Publishing.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology Science and Practice, 10(2), 144-156. doi:10.1093/clipsy.bpg016
Kabat-Zinn, J. (2005). Wherever you go, there you are. New York: MJF Books.
Spielberger, C.D. (1966). Theory and research on anxiety. Anxiety and behavior. New York: Academic Press.
Weinberg, R.S., & Gould, D. (2018). Foundations of sport and exercise psychology (6th ed.). Champaign, IL: Human Kinetics.