How to Avoid “Choking” under Pressure
Strategies to Avoid “Choking” under Pressure
In the previous Blog we looked at how trying too hard might back-fire. The following are specific strategies that help you stay in the “healthy effort” zone so you can go all-in without tightening up or choking.
We can divide them into mental, physical, and structural practices:
1. Mental Strategies — Loosen the Mind, Not the Standards
a. Process Over Outcome
Before doing something high-stakes (presentation, performance, exam, interview):
Set process goals like “stay curious,” “breathe and listen,” or “commit to each step.”
Think of outcomes as by-products of good process, not proof of worth.
Shift from “I must succeed” → “I’ll give my full, calm focus to this moment.”
b. The “Soft Focus” Technique
When people choke, it’s often because their attention collapses inward: “Don’t mess up, don’t forget…”
Instead, gently broaden awareness — notice your surroundings, your breath, the texture of what you’re doing.
It keeps you grounded in the present and reduces overthinking.
c. Rehearse Calmly
Visualise yourself performing calmly and confidently, not perfectly.
The brain wires what it imagines, so rehearsing calm under pressure builds real-world steadiness.
Example: athletes mentally “feel” the flow of a smooth motion before competing.
d. Redefine Failure
Choking often comes from over-identifying with results.
Try this mental reframe:
“Every attempt is data. Success is refinement, not perfection.”
That shift makes effort less threatening — you can still aim high, but fear doesn’t hijack you.
2. Physical Strategies — Regulate the System
a. Breathing Reset
When anxiety spikes:
4-7-8 breathing (inhale 4s, hold 7s, exhale 8s) signals safety to the nervous system.
Even two rounds can calm your heart rate and focus your attention.
b. Micro-Breaks
Before or during a challenge:
Drop your shoulders.
Exhale fully.
Feel your feet on the floor.
Physical grounding stops the spiral of mental tension.
3. Structural Strategies: Design for Flow
a. Build Routines, Not Just Motivation
Routines reduce pressure by making good behaviour automatic.
Example: “Every morning, 30 minutes of practice — no decision, no debate.”
b. Alternate Effort and Recovery
Push + recover = growth.
Overdo either one, and you plateau.
Think of it like interval training for life — bursts of focus followed by true rest.
c. Simplify the Moment
Before something important, choose one clear intention. For example, “connect,” “express,” “stay steady.”
That one cue gives the mind a simple anchor.
4. Emotional Practices — Stay Connected to Why You Care
a. Intrinsic Motivation
Ask yourself regularly:
“Why does this matter to me beyond proving something?”
Reconnecting to meaning transforms pressure into purpose.
b. Self-Compassion
Talk to yourself the way you would to a friend doing their best.
Studies show self-compassion enhances persistence and performance more than self-criticism.
Let’s say you’re preparing for a big presentation or performance:
The night before: visualise a calm, steady version of yourself doing it smoothly.
Right before: take two slow breaths, drop your shoulders, set one cue (e.g. “connect”).
During: keep attention on the task (the audience, the material), not on yourself.
After: debrief gently — what went well, what you’ll tweak — no harsh judgment.
So the key question is, how to strive without suffering, and how to stay loose while still aiming high. It’s a lifelong balance, but just being aware of it is a huge step toward mastery.
Dan Boland, 087-2555974
