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Avoid asphyxiation under pressure – According to experts

Blown out the answer to the interview you had cold. Is the 20 centimeter putt missing to lose the charity tournament? Let her go with those words in your throat. A throttle can change your life and change your self-image in a small or decisive way.

Sian Beilock, Ph.D., president of Barnard College, remembers her biggest thrush. She was a gifted footballer with Olympic aspirations until she completed a game as a goalkeeper for the State of California. "I played well until I realized that the national coach was behind me and then I had one of the worst games of my life," she recalls. "I was so frustrated that I never recovered. It got me on the highest level from football.

Experience has also led them to become one of the leading researchers in the phenomenon at the University of Chicago, inspiring them to write How the Body Knows the Mind . Since researchers began to suffocate in the 1

980s, the most commonly accepted offender has "been thinking too much" – being afraid because he was thinking about body movement to be faultless. It is referred to as "explicit monitoring," and cognitive and neuroscience have since proven that this tendency actually interferes with the brain processes that lead you fluently in well-learned tasks. "If you shuffle down the stairs and I ask you to think about what's going on with your knee, there's a good chance you'll fall on your face," says Beilock.

In recent years, however, more researchers have begun to point to a different cognitive nature as a more common cause of suffocation, namely anxiety and fear of failure that distracts the mind and diverts critical brain resources (especially working memory) from the task itself. In a way, it does not think too much.

Too much and too little thinking strangles your brain's ability to use in-depth engine control capabilities. In fact, you return to a beginner.

Generally speaking, both explicitly monitored and distracted neck reflexes suffer from similar brain disorders. Slightly simplified, if you think too much and too little, strangle your brain's ability to develop in-depth engine control capabilities. In fact, you return to a beginner.

Although the differences in these two creeping mechanisms, such as splitting neural hair, appear to be important for potential corrections. Most common anti-choking strategies aim to distract explicitly monitored choker, e.g. B. humming or focusing on a neutral object. However, these tips can be harmful to distraction cuffs and make it even harder for them to work under stress.

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Although different people have different vulnerabilities and different triggers, the following strategies work in adrenaline-infused moments for both types of collars:

Forget to be Clutch

] "The idea of ​​clutch performance is a myth," says psychology graduate Rob Gray, Ph.D., Program Manager, Human Systems Engineering, Arizona State University: Many People Believe They "Become Serious" in a Stressful Situation You can not put pressure on your game, the best you can do, dependably You only have to perform your typical performance if you have no rehearsals Change your pitch, until it flows, or practice a layup sufficient to make it 19 out of 20. Expect that you are mediocre or worse when on it "Great athletes do the same under pressure as in other situations, not radically different," he adds.

Audition in front of audience

"Practice under the conditions under which you will perform," says Beilock. This usually means having an audience of people who are honest and whose opinions you value. This may mean that you ask a neutral employee or your lawyer brother-in-law to criticize your practice field. If this is difficult to recover, try making yourself a video. "Chokers do not want to be watched," says Denise Hill, Ph.D., sports and exercise psychologist at Swansea University in Wales. Rehearsing in front of an audience can help to vaccinate against this fear. The same applies to the time pressure. Put a buzzer when practicing a timed task or exam.

Exercise variant

Monotonous exercises such as free throws invite you to choke. "In most sports, performance conditions are constantly changing," says Gray. "The key is to put the variability into practice." This means that you cool off, change angles and tempo, perform tasks with different signs of fatigue, and ask your test audience to react differently to your pitch, as if I were 9 or play 18 holes, "says Paul Sullivan, author of Clutch: Excel Under Pressure . "Not only do I strike the same blow over and over again."

Develop a Preroutine

Whether it's hoping to bounce the ball three times on the foul line, steering your feet over a putt in a certain way, or power to drive posing in the mirror, come with a preroutine. Combine it with trigger words that keep you calm and focused on a task or a positive sensation. ("Loose hands" … "Make these three points clear", and so on.) A feeling of being out of control is a major contributor to suffocation, says Hill. Tripping words in practice and in games help maintain that sense of calm.

Make a fist.

Hold down the left hand for 30 seconds. Or press a ball. This activates the hemisphere of the right brain, which controls the visual-spatial processing, and in turn suppresses the left hemisphere, which controls the verbal and analytical processing. German researchers found that it prevented the suffocation of football players, and Taekwondo experts in an experimental environment.

Do you have a "quiet eye"?

Focus intensively on the goal or the absolute center of the audience. "Experienced performers keep their eyes calm before moving," says Gray. "Good golfers, for example, look longer on the ball and good free throwers longer on the edge. We call the quiet eye because you calm everything down and concentrate on one thing.

Humming a song (but only if you're an explicit monitor choker)

If the fateful act were insultingly easy – say, you're sinking a ten-inch putt or playing a hanging billiard punch – if only your masculinity does not ride on it, try humming a song that you like while you click. Secondary distraction is a popular sport anti-anxiety strategy and worth trying if you know that you are an explicit monitor and your mind begins to focus on body control with the quiet eye. Most sports chokers are probably in the distraction camp, so their thoughts scream about the horrors of failure, not about their little finger angles. If you're not sure whether you're an explicit monitor, it's probably a smarter strategy to laser the hole than to buzz "Back in Black."

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