When the stakes are high — whether it’s a critical job interview, a client pitch, a final exam, or a public presentation — many people experience what cognitive scientist Sian Leah Beilock calls “choking under pressure.” But according to Beilock, it is possible to retrain the mind to handle stress and perform at your best when it matters most.
Beilock, now president of Dartmouth College and a leading researcher on performance psychology, shared her insights in a widely viewed TED Talk. Drawing from years of scientific research, she explained why the brain sometimes sabotages performance — and how to prevent it.
Why the Brain Trips Us Up
Beilock explained that our tendency to “overthink” under pressure is often to blame. “We pay too much attention to what we’re doing,” she said in her TED Talk, as reported by the transcript. Instead of allowing well-practiced skills to flow naturally, people start micromanaging their actions, disrupting the autopilot mechanisms of the brain.
The culprit? The prefrontal cortex, the part of the brain just behind the forehead. Normally a helpful tool for focus, under stress it can get “hooked on the wrong things,” she said. This mental interference explains why even seasoned performers can stumble when all eyes are on them.
Tricks to Break Free from Stress
So how can people unhook the brain and stop stress from taking over? Beilock suggests surprisingly simple methods:
From Choking to Thriving
Beilock emphasized that choking is not a sign of weakness but a natural reaction that nearly everyone experiences. The key, she said, is to develop strategies that make high-pressure situations feel familiar. With preparation, the brain can learn to interpret stress not as a threat but as a signal to focus.
“The end result is that you can perform your best when it matters most,” she concluded in her TED Talk.
Her advice is not only relevant to athletes or performers but to anyone facing a high-stakes situation — from students taking exams to professionals navigating career-defining moments. By understanding how the brain responds to stress and practicing techniques to manage it, individuals can transform pressure into an ally rather than an enemy.
So the next time you’re staring down a big presentation, tight deadline, or nerve-wracking interview, remember: the secret to thriving under stress may be as simple as practicing smarter, writing down your worries, or humming a tune.
Beilock, now president of Dartmouth College and a leading researcher on performance psychology, shared her insights in a widely viewed TED Talk. Drawing from years of scientific research, she explained why the brain sometimes sabotages performance — and how to prevent it.
Why the Brain Trips Us Up
Beilock explained that our tendency to “overthink” under pressure is often to blame. “We pay too much attention to what we’re doing,” she said in her TED Talk, as reported by the transcript. Instead of allowing well-practiced skills to flow naturally, people start micromanaging their actions, disrupting the autopilot mechanisms of the brain.
The culprit? The prefrontal cortex, the part of the brain just behind the forehead. Normally a helpful tool for focus, under stress it can get “hooked on the wrong things,” she said. This mental interference explains why even seasoned performers can stumble when all eyes are on them.
Tricks to Break Free from Stress
So how can people unhook the brain and stop stress from taking over? Beilock suggests surprisingly simple methods:
- Distract the brain: Something as light as singing a song or, as golf legend Jack Nicklaus reportedly did, focusing on your pinky toe can shift attention away from anxiety-inducing details.
- Train under pressure: Practice in conditions that mimic the real situation. “When you’re taking a test, close the book and practice retrieving answers under timed conditions,” she advised. Similarly, rehearse a presentation in front of others, a camera, or even a mirror to simulate the nerves of being watched.
- Write down worries: According to research she cited, journaling or jotting down anxious thoughts before an event can free the brain from distractions. By “downloading” concerns onto paper, they are less likely to pop up mid-performance.
From Choking to Thriving
Beilock emphasized that choking is not a sign of weakness but a natural reaction that nearly everyone experiences. The key, she said, is to develop strategies that make high-pressure situations feel familiar. With preparation, the brain can learn to interpret stress not as a threat but as a signal to focus.
“The end result is that you can perform your best when it matters most,” she concluded in her TED Talk.
Her advice is not only relevant to athletes or performers but to anyone facing a high-stakes situation — from students taking exams to professionals navigating career-defining moments. By understanding how the brain responds to stress and practicing techniques to manage it, individuals can transform pressure into an ally rather than an enemy.
So the next time you’re staring down a big presentation, tight deadline, or nerve-wracking interview, remember: the secret to thriving under stress may be as simple as practicing smarter, writing down your worries, or humming a tune.
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