Performance Under Pressure
Performance Under Pressure
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Performance Under Pressure
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Performance Under Pressure
I might try to avoid competition and challenge if I…
Panic and instantly think “Oh no I can’t do it”.
Feel daunted by a competition.
I will enjoy competition and challenge if …
I am not afraid of doing something I wouldn’t normally do.
I enjoy trying to do better each time I enter a competition.
I want to develop my skill and be the best that I can be.
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Performance Under Pressure
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Performance Under Pressure
Be The Best You Can Be.
What do we mean by this?
It is about seeing the opportunity rather than the threat in a competition.
How can I be the best I can be and beat others?
By remaining focused on the process of your own performance,
enabling you to demonstrate your full potential.
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Performance Under Pressure
• Positive Thinking.
• Seeing Success.
• Dealing with panic.
• Focusing Better.
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Performance Under Pressure
Positive Thinking
Having a “can do” mindset.
There are a number of tools & techniques that can help you to develop positive
thinking.
• Effective Affirmations.
• Turning negatives into positives.
• Think three positives.
• Self-Talk.
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Performance Under Pressure
Positive Thinking
Effective Affirmations.
Effective affirmations are statements describing something you want.
The best affirmations are:
Personal
They are about you and should start with “I can …” “I am …” “I enjoy …”
Positive
They are about achieving something.
Written in the present tense.
They are about something you want now.
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Performance Under Pressure
Positive Thinking
Effective Affirmations.
Effective affirmations change your attitude and behaviour toward something.
First, decide what it is that you want to achieve. Then describe yourself as if you
already have it.
Here are some examples:
• “I know I can make a difference.”
• “I am the best at my craft.”
• “I am going to win this competition.”
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Performance Under Pressure
Seeing Success
Can you see what success looks like in your mind?
There are a number of tools & techniques that can help you with this:
• Guided Imagery.
• Target Practice.
• Visualisation.
• Changing your perspective.
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Performance Under Pressure
Seeing Success
Guided Imagery.
If you’re in a challenging and very stressful situation and there’s not much you
can do about it, this technique is very useful.
Guided Imagery is about using your imagination to recreate a situation so that it
becomes something you are relaxed about.
The more detail you create, the better the experience will be and the calmer you
will feel.
The situation can be something you’ve experienced before, like a really great
holiday with your friends. It might be something you’d like to experience but
haven’t yet, like winning a major competition.
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Performance Under Pressure
Seeing Success
Guided Imagery.
Here is an example:
Imagine that you’re lighting a perfumed candle. You strike the match. You hear
the strike on the matchbox.
There’s a bright light in front of your eyes. You can smell the sulphur burning. You
light the candle. You blow out the match. Imagine the breath.
Now change the viewing angle. See it from a distance as if you’re looking down
from a high tower. Gradually zoom in on the candle getting closer and closer to
the flame. Feel it getting warmer on your skin and the light getting brighter and
brighter.
Add movement to the flame. See it sway gently in the breeze. Watch the wax run
down the side of the candle and form a pool at its base.
Roll some of the wax in your fingertips. Feel its smoothness. Listen to the quiet
flutter of the flame. Smell the perfume of the candle. Relax in the warmth of the
image.
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Seeing Success
Guided imagery
How can I make sure it will work?
For this to work well:
• Make sure you are in a comfortable position.
• Breathe deeply, in through your nose and out through your mouth.
• When you feel relaxed, begin to imagine the situation that makes you feel
comfortable.
As you begin to imagine your scene, think about what it looks like:
• Are there any special smells or sounds?
• Think about the colours and the patterns.
• Can you taste things?
• Can you touch things?
• What can you hear?
• The more detail you can imagine the more relaxed you will be.
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Performance Under Pressure
Dealing With Panic
Are you able to block out negative thoughts and emotions?
Tools & techniques that can help you with this include:
• Controlled Breathing.
• Controlled Distraction.
• Anchoring.
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Performance Under Pressure
Dealing With Panic
Controlled Breathing.
Controlled breathing is a relaxation technique. It is about learning to breathe
properly. By learning to do it properly you will feel less tired, and more able to
cope with challenge and risk. You will also be more positive.
Diaphragmatic Breathing.
When you lie on your back, your diaphragm (or the "dome" of muscle beneath
your ribs which controls breathing) can work properly.
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Performance Under Pressure
Focusing Better
Are you able to focus and remain focused?
Tools & techniques that can help you with this include:
• The number grid.
• Missing numbers.
• Stork Stand.
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Performance Under Pressure
Focusing Better
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Performance Under Pressure
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Performance Under Pressure
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Performance Under Pressure
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Performance Under Pressure
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