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 Judgment Analyzing data Decision making

1.1.2. Procedural memory - in cerebellum Performing tasks you've already mastered tennis swing driving effortlessly and automatically

1.2. Working memory capacity

1.2.1. mental scratchpad facilitates manipulation of information

1.2.2. When WMC is disturbed, so is your performance On tasks like Math problem Essay writing studying data

1.2.3. In an important meeting You start thinking about your customer's reaction - do they like you etc That deletes stuff from your scratchpad/working memory Now you cant remember what you knew very well the night before You are unable to analyze date as fast Your overall performance is degraded

1.3. Procedural/Implicit memory

1.3.1. Responsible for co-ordinating complex actions for example Learning to play golf is first done by WMC and then automated to cerebellum

1.3.2. In cerebellum something well rehearsed

1.3.3. In a big game You can putt the ball unconsciously But you try to shoot it consciously and you choke 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 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: Do I see this situation as a crisis or a challenge

2.1.2. GRE test takers Group 1 Taught to see pressure and anxiety as beneficial Group 2 Taught that pressure affects cognition

2.2. Cognitive Distortions

2.2.1. Chance of a lifetime You will never get this opportunity again

2.2.2. Magnification Mountain of a molehill Increasing the importance in our minds

2.3. Exercise

2.3.1. Get into here and now Conscious Breathing 4 in 8 out Body Full body scan

3. More Solutions to Handle Pressure

3.1. Western

3.1.1. Its a Challenge not a Threat It's a challenge Body releases adrenaline Its a threat Body releases noradrenaline

3.1.2. Exposure to Pressure desensitize yourself practice it in pressure situation

3.2. Eastern

3.2.1. Get into here and now Breath Observe your breath Body Full body scan

3.2.2. Meditation Daily Practice of Meditation

3.2.3. Conscious breathing Use a pattern 4 in, 8 out 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 -Winning -Perception of Winning   -Winning Attitude Testosterone Testosterone Receptors in the brain Cortisol Amy Cuddy Peak Performance Testosterone Cortisol

4.1.2. How To get/create confidence? Visualize Winning Increases Testosterone Create Wins/Micro Successes Setting micro goals and meeting them Measurable progress Daily Micro Success Power Posing Amy Cuddy

4.2. Optimism

4.2.1. Explainatory styles Permanence Good times will last. Bad times are temporary Pervasiveness Attributing success to your own global attitudes

4.3. Tenacity

4.3.1. 2 components of Hope Agency That I can do it Pathway That I can find the path to make it happen STOCKDALE Paradox

4.3.2. How to make yourself tenacious Agency - Establish goals Pathway: In face of problems, Be adaptable - look for additional pathways Pathway: Reframe obstacles into opportunities

4.4. Enthusiasm

4.4.1. Actions create feelings