The U.S. Open is progressing this week, bringing unexpected upsets and victories. One of the biggest surprises came in the first round when Rebeka Masarova of Spain, ranked 71st, defeated No. 8 Maria Sakkari of Greece.
When things don’t go as planned, it can be difficult to understand why. Sakkari expressed her confusion after her unexpected loss, stating that it wasn’t due to a lack of effort. She was uncertain about what her next move would be.
Psychologist and author Sian Beilock explains that under intense pressure, athletes tend to become overly conscious of their own performance, leading to choking. Whether it’s a professional golfer taking a putt they’ve practiced countless times or a business professional pitching to a client after hours of preparation, focusing on the outcome rather than every detail is more beneficial.
While you may not be a famous tennis player, there will likely be a high-stakes moment in your career that feels crucial. Whether it’s a job interview or a client presentation, you can prepare your brain to perform under pressure.
Experts suggest the following strategies based on research:
1. Instead of obsessing over every step, try to care less and avoid excessive last-minute practice. Elite athletes understand that paying too much attention to each point can hinder performance. As Danielle Collins, an American professional tennis player, puts it, you have to play as though you don’t care. Successful athletes are able to perform without consciously focusing on the step-by-step details of their movements. They run on autopilot, allowing them to focus on strategy and the desired outcome.
2. If you have a fear of losing, openly acknowledge it as your biggest worry. Understanding your fears can help you design psychological interventions to overcome them. Research shows that individuals with high loss aversion perform better when tasks are framed as avoiding losses, while those with low loss aversion excel when tasks are framed as winning.
3. Take a long-term perspective and view setbacks as minor obstacles in your career. Reframing past losses as temporary setbacks helps prevent them from derailing future progress. Tennis star Frances Tiafoe emphasizes the importance of taking a step back to move forward. By letting go of what you cannot control, you can focus on the future.
4. Reframe doubt and stress as excitement to train your brain to handle pressure. Novak Djokovic, a renowned tennis player, shared how he transformed the chants of his opponent’s name into support for himself. By mentally reinterpreting stress and doubt as excitement, athletes can perform at their best.
In summary, by adopting these expert-backed strategies, you can harness the stress of high-stakes moments and use it to your advantage. Remember to focus on the outcome, acknowledge and address your fears, maintain a long-term perspective, and reframe stress as excitement.
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