How to stay calm under pressure - Noa Kageyama and Pen-Pen Chen

Introduction

In high-pressure situations, many individuals experience "choking," where they fail to perform at their best despite extensive preparation. This tutorial will explore strategies to stay calm under pressure, drawing on insights from experts Noa Kageyama and Pen-Pen Chen. Whether you're an athlete, musician, or professional, these techniques can help you maintain focus and deliver optimal performance when it matters most.

Step 1: Understand the Concept of Choking

• Recognize that choking occurs when anxiety overwhelms your ability to perform.
• Acknowledge that the pressure of the moment can lead to overthinking and self-doubt.
• Familiarize yourself with the difference between choking and simply making a mistake; choking is a systematic failure under pressure.

Step 2: Shift Your Focus

• Redirect your attention from the outcome (e.g., winning or losing) to the process of performing.
• Concentrate on specific, manageable tasks rather than the overall stakes.
• Practice mindfulness techniques to stay present and engaged in what you are doing.

Step 3: Prepare Thoroughly

• Engage in deliberate practice that mimics high-pressure scenarios.
• Use visualization techniques to mentally rehearse your performance in various situations.
• Create a routine or pre-performance checklist to establish familiarity and comfort.

Step 4: Develop a Strong Support System

• Surround yourself with supportive individuals who encourage you and help reduce anxiety.
• Discuss your feelings about pressure with trusted friends, coaches, or mentors.
• Seek feedback from others to gain perspective and confidence.

Step 5: Manage Anxiety Effectively

• Implement relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation.
• Identify triggers that cause your anxiety and develop strategies to cope with these situations.
• Practice positive self-talk to counter negative thoughts and build self-confidence.

Step 6: Embrace Mistakes as Part of Growth

• Reframe your perspective on mistakes; view them as opportunities to learn and improve.
• Focus on the journey of skill development rather than solely on performance outcomes.
• Keep a growth mindset, which emphasizes effort and resilience over perfection.

Conclusion

Staying calm under pressure is a skill that can be developed with practice and the right techniques. By understanding choking, shifting your focus, and preparing both mentally and physically, you can improve your performance in critical moments. Remember to manage anxiety, build a support network, and embrace mistakes as part of your learning process. As you implement these strategies, you'll find yourself more equipped to handle pressure with confidence and poise.