Performance Under Pressure

1. Performance Under Pressure

2. Performance Under Pressure It’s your mindset towards pressure and challenge that matters.

3. Performance Under Pressure Do You Enjoy A Challenge?

4. 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.

5. Performance Under Pressure

6. Performance Under PressureBe 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.

7. Performance Under Pressure Four key areas that you can develop. • Positive Thinking. • Seeing Success. • Dealing with panic. • Focusing Better.

8. Performance Under PressurePositive 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.

9. Performance Under PressurePositive 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.

10. Performance Under PressurePositive 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.”

11. Performance Under PressureSeeing 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.

12. Performance Under PressureSeeing 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.

13. Performance Under PressureSeeing 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.

14. Performance Under PressureSeeing 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.

15. Performance Under PressureDealing 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.

16. Performance Under PressureDealing 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.

17. Performance Under PressureFocusing 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.

18. Performance Under PressureFocusing Better • The Stork Stand.

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