Blog Post #11: The Psychology of Working Under Pressure
Have you ever been scared of public speaking, or stressed for a super big exam? Things that are high stakes and often involve lots of pressure lead to an influx of adrenaline that allows us to perform either better or worse depending on how we approach the situation. Having some pressure allows us to realize the significance of an event, and helps us put our very best effort forward as we don’t want to mess up. In this way, a healthy amount of pressure can actually work to our benefit and foster great results. However, too much pressure can lead to negative responses like fear, perfectionism, and avoidance. So, how do we most effectively work under pressure?
One way is to train our mental flexibility. According to this Psyche article about working under pressure, mental flexibility is “the ability to contact the present moment more fully…and to change or persist when doing so serves valued ends.” In other words, mental flexibility relies on skills like understanding and adapting to different unexpected situations. For example, in sports, if something doesn’t go according to plan, you might be tempted to beat yourself up about the mistake, leading to even more mistakes. Someone with greater mental flexibility, however, might be able to quickly adapt and move on from their mistake, leading to improvements. In other words, everyone experiences fear, stress, and pressure, but people tend to perform much better when they acknowledge these emotions rather than trying to fight them.
A related concept is “mental toughness”. You might have heard this term frequently, maybe in the context of someone telling you to train your mental toughness in order to work better under pressure. However, this approach might train you to fight away your emotions, instead of learning how to manage them. This is why cultivating mental flexibility is a much more sustainable approach.
According to the World Economic Forum, here are some ways to work better under pressure:
First, think of high-pressure moments as a challenge instead of a threat. Most people view high-pressure situations as threatening, which leads to a fear of failing or a fear of the consequences. This mindset also diminishes your self-confidence, which in turn impairs your performance. However, if you view high-pressure situations as challenges you can overcome, you’ll instead devote your attention and energy on resolving the issue.
Second, focus on the task instead of the outcome. This strategy is something that Drs. Hendrie Weisinger and JP Pawliw-Fry, who are experts in pressure management, explain in their book, “Performing Under Pressure”: “developing tunnel vision”. According to them, “[w]hen you keep your eye on the task at hand (and only the task at hand), all you can see is the concrete steps necessary to excel.”
Something that I personally do is prepare for the worst-case scenario. According to Drs. Weisinger and Pawliw-Fry, if you’re able to brace yourself for the worst-case scenario, then you can protect yourself “from a pressure surge by allowing you to prepare for and thus be less startled by the unexpected.” Ultimately, this will allow you to “maintain your composure and continue your task to the best of your ability.”
So, the next time you find yourself under pressure, practice these habits and make high-pressure situations something you actually look forward to instead of dreading!
