Do you experience difficulty in high pressure situations, like giving a presentation, performing in public, or competing in sports? Mindfulness could be a key strategy in helping you to remain focused and give your best performance.
There are many factors that occur psychologically before any performance, which may negatively impact our performance; these include our self talk or inner dialogue (“I know I’ll stuff up this presentation, they probably know I don’t know what Im taking about!”), our expectations about success or failure (“I’ll probably be so embarrassed I’ll have to find a new job!” *facepalm*), a focus on our own physical sensations (such as noticing yourself feeling shaky or jittery – “why oh why did I drink three coffees and skip lunch!?”), self doubts, and even efforts to try and “block out” negative thoughts.
However, it may be that the more time we focus on trying to control these uncomfortable thoughts, feelings and behaviours, that performance can actually be impaired… this could be because that by focusing on controlling our mental processes, it distracts us from the task at hand, and brings our attention from the present moment and external environment, back into our inner selves. “Experiential avoidance” is a term that means using strategies to try and control or block out unpleasant thoughts, feelings or sensations. For example, someone who is feeling excessively anxious before giving a work presentation, may call in sick to work that day, thus preventing the discomfort of the feelings of anxiety (at least in the short term). Other experiential avoidance techniques might include attempts to try and control our thoughts through distraction or trying to suppress our thoughts….but by being kept busy trying to control our negative thoughts, this doesn’t leave much time to focus on the actual performance task at hand, and the environmental demands!!
Gardner & Moore (2007) outline an “Acceptance-based approach” to performance, which outlines that when performers are able to accept that their negative thoughts, feelings or internal experiences are normal, and refocus their attention to the performance task at hand, this will enhance performance by keeping them focuses on the key aspects of the environment needed for excellent performance. In contrast, performers who engage in experiential avoidance are likely to have impaired performance outcomes.
“Performance outcomes depend on the degree to which the performer accepts his or her own experiences as normal or naturally occurring; is willing to persist on the task despite these experiences and maintains his attentional focus on the environment at hand rather than his or her internal thoughts, feelings an physical sensations.” (Gardner & Moore, 2007, pp. 166)
So how can you just “accept” your negative thoughts, crushing feelings of anxiety etc, and focus on a performance, when you feel terrified!? A key strategy to help you to learn to “unhook” from negative thoughts, and to learn to focus on the present is mindfulness.
Mindfulness can be defined as “Paying attention on purpose, without judgment to our experience as it unfolds moment by moment” (Kabat-Zin, 1990). Whilst this all might sound great, mindfulness takes practice!! Fear not though, there are some easy ways you can integrate mindfulness into your daily routine…through regular practice of mindfulness you begin to unhook from thoughts, and focus more on the present.
Click here for my introduction to mindfulness post with two simple exercises you can try. I’ve also just downloaded the Smiling Mind app for some simple mindfulness exercises I can download on my phone and do every day.
Are you a performer, athlete or someone who gives regular presentations? Have you tried using mindfulness as part of your pre-performance routine? How could you integrate mindfulness into your practice and preparation before a big event?
