We all have to perform under pressure so next time, instead of succumbing to clammy hands and rapid heart rate use this simple ways to avoid choking and help you to perform.

1. 7secretsto
combatchoking
We all need the ability to perform
and we often need to do this under
pressure.
Regardless of the type of
performance, choking can be a real
possibility so here are some simple
ideas to help you find that inner
superhero to front up to the
challenges you face.

2. Channelyour
inner
superhero
Within us all is a superhero waiting to be unleashed.
This explains why mothers can save their children by
lifting unusually heavy weights off them or the
everyday heroes who front-up to those threatening
others. With daily affirmations like, “I’m strong
enough, good enough, I’m smart enough, and people
like me.” you’ll be amazing by how much more
resourceful you feel.
Also, taking a few minutes to write about your
strengths and interests can promote feelings of self-
worth, which boosts both confidence and
performance.

3. Doabrain
dump
Dr. Beilock suggests writing for 10 minutes
about what your biggest worries are with
your upcoming presentation or work
demands.
When your worries are on the table your
brain can switch gears, and you can soon
realise you are giving your worries far too
much ‘airtime in your mind. This instantly
diminishes their volume and helps you
problem solve.

4. Getcontrolofyour
breathing
Stress and the other strong emotions you might
experience leading up to your performance deplete
your lung capacity.
When you ‘stress out’ about something your
breathing gets shallower and higher, reducing
oxygen. So next time you feel your palms get
sweaty and your heart rate rise, take a moment out
to concentrate on your breathing. Breathe in deeply
for a count of 3 and then out fully to account of
three and repeat until you feel yourself getting
calmer and more centred.

5. Chokeyour
choke
If you are stuck trying to solve a challenging
problem or focused on any task that requires
working memory, walk away for a few minutes.
This pause is called the incubation period and helps
your brain switch channels and find an alternative
perspective.

6. Thinkofthe
stressasa
challenge.
When you have a physiological response to stress,
try to interpret that response as a challenge and not
a threat.
For example, if your heart is racing, think of it as a
sign that your body is getting ready to help you do
well and focus versus thinking of it as a sign that
you’re going crazy and aren’t prepared.

7. Practice
under
pressure.
While you likely can’t replicate the exact stress
or pressure you might feel in the moment of
your performance, even practicing under
mild levels of stress can prevent you from
choking.
If you’re preparing for a big presentation do a
few practice runs. Or if you have a BIG
conversation with a colleague practice saying
what you want to say in front of a mirror or
with another person.

8. Organise
whatyou
needto
remember.
When I give a workshop, I tend to focus on
the big picture outline of the workshop,
rather than remembering every single
detail of the workshop notes. I draw a
visual map of the outcomes with a few key
points and that helps me stay on purpose
rather than reading verbatim what I think
needs to be said.
Using mnemonic phrases and acronyms
help as well by taking the burden off your
working memory.