Coping with High Stakes
March Madness: Coping with High Stakes Performance
March Madness isn’t just a fun tournament for us to watch, it’s the ultimate pressure cooker for these athletes. With single-elimination games, the hopes and dreams of a Final Four run are always on the line, and for senior athletes, they never know when they might be playing their last game of the sport they love. So how do they deal with this immense amount of pressure? I have listed a few techniques below that can help not only athletes, but anyone to navigate high stakes situations! So whether you’re an athlete, coach, or an individual needing some guidance on how to deal with high stress, keep reading for some helpful tips!
1. Control the controllables: There can be an overwhelming amount of external factors that can add to your high stakes situation. In athletics it can be the crowd noise, bad weather, and the referees. In a work setting, those uncontrollables can look like deadlines, reactions from business partners, or outcome results of your presentation. The key to maintaining your composure is to shift your attention to what you can control: your effort, your preparation, & the way you communicate with your team/colleagues.
Tip: Try creating a list of only the things you can control in your performance
2. Create a routine or ritual: Having a routine before your competition/performance can create a sense of familiarity that will naturally begin to regulate your nervous system. March Madness is one of the biggest stages for athletes, so the games can feel unfamiliar and have an added sense of pressure. Keeping your routine/ritual consistent can shift your focus away from the newness or unfamiliarity of the setting you’re in, and keep the pressure down.
Your ritual can include self affirmations, doing the same warm up stretches, or listening to a “pre performance” playlist with songs that get you in the zone.
3. Lean on your teammates: Whether it’s a sports tournament, a sales pitch, or a big exam, know that you’re not alone. Being able to lean on your team for support can help reduce pressure, have everyone work together for the ultimate goal, and build stronger connections with one another as you navigate the highs and lows of your performance.
When dealing with high pressure competition or performance, you’re going to experience an emotional rollercoaster that can test your mental resilience. By using these tips listed above, you can enhance your ability to rise to the occasion and trust that you can get through whatever challenge you may be facing.
Want to learn more about mental performance skills? Schedule a phone consultation with Gia here.