00:00You have prepared. You have practiced. You know what you are doing.
00:05And then the moment arrives, and your mind goes to war with itself.
00:10Second-guessing every move. Replaying every past mistake.
00:15Running through every way things could go wrong.
00:18That is not a lack of skill. That is overthinking.
00:22And it is one of the most common performance obstacles people face.
00:31Today, we are breaking down why the brain does this, and what actually works to stop it.
00:36When pressure spikes, the brain's threat detection system kicks in.
00:41Stress hormones flood the system.
00:44The part of the brain responsible for clear thinking and good decisions becomes less efficient.
00:50The result? Cognitive overload. Too many thoughts competing at once.
00:55A mind stuck looping on worst-case scenarios instead of focusing on the task in front of it.
01:02Researchers call this choking under pressure.
01:05And the surprising finding is that it has almost nothing to do with ability.
01:09It comes down to where attention goes when anxiety spikes.
01:13Here are six strategies that actually move the needle.
01:16Number one. Shift from outcome goals to process goals.
01:20Stop focusing on what could go wrong and start focusing on what you can control right now.
01:26One specific action. One clear intention.
01:29That is where performance lives.
01:32Number two. Build a pre-performance routine.
01:36A consistent routine before a high-pressure moment signals the nervous system that things are manageable.
01:41It reduces decision fatigue and creates a mental on-ramp into focus.
01:47It does not have to be complicated.
01:49A few breaths. A grounding phrase.
01:51A simple ritual that is yours.
01:54Number three.
01:56Accept that uncertainty will not go away.
01:59Trying to think your way out of every possible bad outcome is exhausting and impossible.
02:04Research in acceptance and commitment therapy shows that people who can hold uncertainty without fighting it actually perform better.
02:12The goal is not to feel calm.
02:14The goal is to act effectively while feeling uncomfortable.
02:18Number four.
02:20Use controlled breathing.
02:22A longer exhale than inhale directly activates the part of the nervous system that counters the stress response.
02:28Box breathing.
02:31Four counts in, four hold, four out, four hold.
02:35Has measurable effects on cortisol and heart rate.
02:38And it takes less than a minute.
02:40Number five.
02:42Challenge catastrophic thinking.
02:44When the internal monologue says everything will fall apart, ask three questions.
02:50What is the realistic probability of that outcome?
02:53What would actually happen if it did?
02:55What does past experience say about how this usually goes?
03:00That process weakens the grip of worst-case thinking over time.
03:05Number six.
03:06Deliberately expose yourself to pressure.
03:09Avoidance keeps anxiety alive.
03:11The more a person practices performing under pressure, simulated high-stakes situations,
03:17rehearsals in front of real audiences, role-playing difficult conversations,
03:21the less threatening real pressure becomes.
03:25Confidence is built through evidence, and evidence comes from showing up.
03:30These strategies work.
03:32And for many people, working through them with a licensed therapist accelerates results significantly,
03:38especially when performance anxiety is affecting work, relationships, or quality of life.
03:44Performance anxiety is not a character flaw.
03:47It is a learned pattern.
03:49And learned patterns can be unlearned.
03:53If you are ready to work on this with professional support,
03:56River North Counseling Group, LLC is here for you.
04:00Located at 405 North Wabash Avenue, Suite 3209 in Chicago.
04:05Reach the office at 312-467-0000 or visit RiverNorthCounseling.com.
04:13Subscribe for more mental health and performance content,
04:16and share this with someone who could use it.
04:20Good night.
04:22Good night.
04:27Good night.
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