Performing Under pressure - Hendrie Weisinger/ JP Pawlin Fry

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Performing Under pressure - Hendrie Weisinger/ JP Pawlin Fry by Mind Map: Performing Under pressure - Hendrie Weisinger/ JP Pawlin Fry

1. Choking

1.1. Memory types

1.1.1. Working memory - in PFC

1.1.1.1. Judgment

1.1.1.2. Analyzing data

1.1.1.3. Decision making

1.1.2. Procedural memory - in cerebellum

1.1.2.1. Performing tasks you've already mastered

1.1.2.1.1. tennis swing

1.1.2.1.2. driving

1.1.2.2. effortlessly and automatically

1.2. Working memory capacity

1.2.1. mental scratchpad

1.2.1.1. facilitates manipulation of information

1.2.2. When WMC is disturbed, so is your performance

1.2.2.1. On tasks like

1.2.2.1.1. Math problem

1.2.2.1.2. Essay writing

1.2.2.1.3. studying data

1.2.3. In an important meeting

1.2.3.1. You start thinking about your customer's reaction - do they like you etc

1.2.3.1.1. That deletes stuff from your scratchpad/working memory

1.2.3.1.2. Now you cant remember what you knew very well the night before

1.2.3.1.3. You are unable to analyze date as fast

1.2.3.1.4. Your overall performance is degraded

1.3. Procedural/Implicit memory

1.3.1. Responsible for co-ordinating complex actions

1.3.1.1. for example Learning to play golf is first done by WMC and then automated to cerebellum

1.3.2. In cerebellum

1.3.2.1. something well rehearsed

1.3.3. In a big game

1.3.3.1. You can putt the ball unconsciously

1.3.3.2. But you try to shoot it consciously and you choke

1.3.3.2.1. You are blocking your procedural memory

1.4. You are not as PRESENT

1.4.1. Amy Cuddy

1.4.2. You are not being your true and complete Self

1.4.3. You don't have access to your complete resources

1.4.4. You dont have a sense of POWER in this situation

1.4.4.1. POWERLESS => Thoughts, feelings, behaviours are out of Sync

2. How pressure affects our thinking

2.1. Cognitive appraisal

2.1.1. Single most important question:

2.1.1.1. Do I see this situation as a crisis or a challenge

2.1.2. GRE test takers

2.1.2.1. Group 1

2.1.2.1.1. Taught to see pressure and anxiety as beneficial

2.1.2.2. Group 2

2.1.2.2.1. Taught that pressure affects cognition

2.2. Cognitive Distortions

2.2.1. Chance of a lifetime

2.2.1.1. You will never get this opportunity again

2.2.2. Magnification

2.2.2.1. Mountain of a molehill

2.2.2.2. Increasing the importance in our minds

2.3. Exercise

2.3.1. Get into here and now

2.3.1.1. Conscious Breathing

2.3.1.1.1. 4 in 8 out

2.3.1.2. Body

2.3.1.2.1. Full body scan

3. More Solutions to Handle Pressure

3.1. Western

3.1.1. Its a Challenge not a Threat

3.1.1.1. It's a challenge

3.1.1.1.1. Body releases adrenaline

3.1.1.2. Its a threat

3.1.1.2.1. Body releases noradrenaline

3.1.2. Exposure to Pressure

3.1.2.1. desensitize yourself

3.1.2.2. practice it in pressure situation

3.2. Eastern

3.2.1. Get into here and now

3.2.1.1. Breath

3.2.1.1.1. Observe your breath

3.2.1.2. Body

3.2.1.2.1. Full body scan

3.2.2. Meditation

3.2.2.1. Daily Practice of Meditation

3.2.3. Conscious breathing

3.2.3.1. Use a pattern

3.2.3.1.1. 4 in, 8 out

3.2.3.2. Activate the ParaSympathetic Nervous System

3.3. Create a ritual

3.3.1. breath

3.3.2. power pose

3.3.3. affirmations

3.3.4. visualization

4. COTE of Armor

4.1. Confidence

4.1.1. Winner Effect

4.1.1.1. -Winning -Perception of Winning   -Winning Attitude

4.1.1.1.1. Testosterone

4.1.1.1.2. Testosterone Receptors in the brain

4.1.1.1.3. Cortisol

4.1.1.1.4. Amy Cuddy

4.1.1.2. Peak Performance

4.1.1.2.1. Testosterone

4.1.1.2.2. Cortisol

4.1.2. How To get/create confidence?

4.1.2.1. Visualize Winning

4.1.2.1.1. Increases Testosterone

4.1.2.2. Create Wins/Micro Successes

4.1.2.2.1. Setting micro goals and meeting them

4.1.2.2.2. Measurable progress

4.1.2.2.3. Daily Micro Success

4.1.2.3. Power Posing

4.1.2.3.1. Amy Cuddy

4.2. Optimism

4.2.1. Explainatory styles

4.2.1.1. Permanence

4.2.1.1.1. Good times will last. Bad times are temporary

4.2.1.2. Pervasiveness

4.2.1.2.1. Attributing success to your own global attitudes

4.3. Tenacity

4.3.1. 2 components of Hope

4.3.1.1. Agency

4.3.1.1.1. That I can do it

4.3.1.2. Pathway

4.3.1.2.1. That I can find the path to make it happen

4.3.1.3. STOCKDALE Paradox

4.3.2. How to make yourself tenacious

4.3.2.1. Agency - Establish goals

4.3.2.2. Pathway: In face of problems, Be adaptable - look for additional pathways

4.3.2.3. Pathway: Reframe obstacles into opportunities

4.4. Enthusiasm

4.4.1. Actions create feelings