266: Overcoming Choking and Underperformance: The Science and Psychology of Pressure

Understanding Underperformance and Choking

Underperformance in athletes often manifests as choking, where one fails to perform at their usual level during critical moments. This phenomenon can be attributed to various factors, including psychological stress, anxiety, and the body's stress response, which can lead to a narrowed focus and impaired performance. The disconnect between perception and action can exacerbate this issue, making individuals feel as though they are reliving their beginner stages, leading to mistakes that may not have occurred under normal circumstances. Understanding these stress responses is key to addressing the issue effectively and can help both athletes and coaches implement strategies to combat this barrier.

The Impact of Stress Response

When athletes face high-pressure situations, their brains release stress hormones that initiate a threat response, potentially leading to freezing or fleeing behaviors. For example, elite athletes like Simone Biles can experience a phenomenon known as the 'twisties,' where they lose their sense of spatial awareness during a routine they have performed countless times. This disconnect can hinder their ability to execute movements smoothly, pushing them back to a basic understanding of their skills, triggered by excessive anxiety or perceived threats in their environment. Recognizing these stress-induced reactions can assist athletes in understanding their feelings and better managing their performance.

Building Resilience and Success Definitions

Building resilience involves creating a diverse sense of self, where individuals see themselves through multiple lenses beyond just their athletic identity. Research suggests that those who derive self-worth from various aspects of life tend to thrive in high-pressure situations because the consequences of failure feel less significant. Additionally, defining success in a way that incorporates internal motivations alongside external achievements can lead to healthier performance outcomes. By finding fulfillment in mastery, contribution, and virtue, individuals can balance their pursuit of success and mitigate the pressure that leads to choking.

Strategies for Overcoming Choking and Underperformance

To address the feeling of choking or underperformance, athletes can employ strategies that disrupt their stress responses, such as physiological techniques like cold water immersion or broadened focus exercises. Shifting attention from narrow outcomes to smaller, manageable goals can help maintain clarity under pressure, allowing for more efficient performance. Moreover, reframing negative self-talk and creating psychological distance can calm anxious thoughts and bolster confidence. Engaging in activities that provide a sense of adventure or unpredictability can also offer fresh perspectives, enabling athletes to break free from rigid mindsets associated with performance anxiety.

On Coaching with Magness & Marcus

266: Overcoming Choking and Underperformance: The Science and Psychology of Pressure

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Quick takeaways

Deep dives

Understanding Underperformance and Choking

The Impact of Stress Response

Building Resilience and Success Definitions

Strategies for Overcoming Choking and Underperformance

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