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Remember blowing into a video game cartridge?
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Hey, AOL Chat Rooms?
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acast .com Hey guys, welcome back to Podcast and Chill!
I'm Gwen, your friendly neighborhood brainiac.
And I'm Leo, podcast host by trade, comedian by choice.
So picture this. There's one second left on the clock, the whole place is dead quiet, and this basketball player steps up for a free throw.
That could win the whole championship!
You're thinking, no sweat, he's gonna nail it, right?
Nope. He misses. The ball hits the rim.
You can hear a pin drop.
And you're like, wait, how did that happen?
Yeah, I mean, he's a pro, that shot should be automatic.
But there's always something going on.
Right. This is what psychologists call a choke.
Wait a sec. You mean it's not just because he's bummed out?
After breaking up with his girlfriend?
Ha! Nope, it's actually a real psychological thing.
What's it? It's when someone suddenly performs worse under pressure.
Even when they've nailed it a million times?
Even when they've nailed it a million times.
Wow, I didn't know there was a name for that.
You've probably been there?
Like during public speaking, performing music, or if you're me, trying to order food while the waiter's staring at you.
Relatable. Alright I'm in.
Let's talk about this whole choking thing.
Yup! Let's break down why it happens and what we can do to deal with it.
So Gwen, why does this happen?
Psychologists say it comes down to two main theories.
Hit me. What are they?
The first one is the distraction theory.
Tell me more. The idea is, when the pressure's on, we start getting all anxious and full of doubt.
So, what exactly is the distraction?
It's your own anxiety.
Like that Ducci song?
Haha, you're totally right.
Her song nails it in this case.
So, what happens when anxiety kicks in?
Your brain fills up with thoughts like, what if I mess up?
Or, everyone's watching?
And that eats up your mental space.
So you've got no brainpower left to actually do the thing?
Exactly. Actually, one study showed that just being watched can cut your working memory by 10%.
That explains why anytime someone says, hey, we're all watching, I immediately mess it up.
Same with phrases like, don't screw this up.
It's like dropping a mini panic bomb in your head, but smart people don't choke, right?
Funny enough, they do.
One study found top math students actually did worse on complex problems when they were under pressure.
Doesn't need to be a complex math problem for me to do poorly.
Don't worry, I'll help you out.
But let's talk about the second theory, which is explicit monitoring.
Sounds intense. What are we monitoring?
Our own body movements.
I'm lost. It happens with stuff that we've already mastered.
What kinds of stuff are we talking about?
Like a golfer who's been putting for years.
But under pressure, they start overthinking every move.
Like what exactly? Like where's my elbow.
Is my wrist lined up right?
Is that a real thing though?
Of course. There's a study on this.
Researchers saw golf pros perform 30 % worse when they were told to focus on their arm technique instead of just aiming for the hole.
So overthinking literally makes you worse?
Yup. It's called paralysis by analysis.
Overthinking causes tension.
Like your heart beats faster, your muscles get stiff, and yup, you choke.
Hmm. I've had that distraction a few times.
Don't think I've felt this second one, though.
Depends on the task.
Some things trigger one more than the other.
Like what kind of tasks?
Cognitive stuff like math or speaking usually gets hit by distraction.
Physical stuff like sports or music gets nailed by overmonitoring.
And some unlucky folks get both?
Sadly, yes. Some people are just more sensitive to pressure and get caught in both traps.
So it's the curse of being both super -smart and super -athletic?
Basically. Tough life, huh?
But seriously, why does this even happen to us?
Oh. There are a few reasons.
First, it's your skill level.
So like, the worse I am at something, the more likely I am to choke?
Actually, it's kind of the opposite.
Experts tend to choke more than beginners.
Wait. What? That makes zero sense!
I know it sounds weird, but hear me out.
All right, break it down for me.
So, beginners are still figuring things out, they're consciously thinking through every step, there's nothing automatic to mess up yet.
Got it. And experts?
Experts have done the thing so many times.
It's like their second nature.
Totally automatic. So they're basically on autopilot?
Yep. But when the pressure kicks in, that autopilot gets shut off.
They start overthinking stuff that should just flow.
So pressure makes them mess up stuff they usually crush?
Bingo! Okay, what about where you are?
Does it matter who's watching?
Oh yeah, Big Time. Just being watched ups the pressure.
But if it's someone important, like a coach, your boss or your mom, it's even worse.
Man, when I was a kid I used to fall apart every time my mom showed up to my soccer games.
Right? And the stakes matter Big Time too.
The bigger the event, the higher the pressure.
One study found that pressure jumps by like 23 percent in those crucial moments.
Ugh, I'm having flashbacks to all my terrible job interviews.
I'm blaming it all on this choking thing.
Go for it. But, also, your personality plays a role too.
Let me guess, anxious people choke more?
Correct. If you're a warrior or a perfectionist, you're more likely to crumble under pressure.
And if you're already stressed or running on fumes?
That just makes it worse.
Dang, had I known that I wouldn't have stayed up all night gaming before my presentation.
Yeah, losing sleep ups your chances of choking by, like, 40%.
So yeah, resting matters.
So, just clocking in 8 hours of sleep every night can help me stay away from choking?
I wish it were that easy.
Sleep definitely helps, but it's just one part of the puzzle.
If so, what else can we do?
One of the best things?
Practice under pressure.
Ugh, can't I just avoid pressure altogether?
Yeah. Good luck with that.
We live in a society where pressure is more common than a Taylor Swift song on the radio.
Okay, fine. How do you even practice pressure?
You basically try to recreate the stress, like playing loud music, getting people to watch, or making small bets during practice.
And that actually works?
For some, yeah. A study in the Scientific Journal of Sport and Performance on dart players showed those who practiced under pressure performed 15 % more than those who didn't.
Not bad. So, were stress -proofing the brain?
Pretty much. There's also a technique called stress inoculation.
Sounds intense. What is that?
It's like a mental vaccine.
You expose yourself to small doses of stress, so your brain builds immunity to bigger stuff later.
Olympic athletes do it all the time.
So, how do I give myself this vaccine?
There are three steps.
First, you learn how pressure affects you.
Then, you build coping skills.
Last, you practice using those skills in real situations.
That sounds like a full -time job.
Brace the rudders! Brace the sails!
Brace the sails! Captain, an unidentified ship is approaching.
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Olympic coaches don't think so.
Some even add consequences.
Like, if you mess up, you drop and do 10 pushups.
Brutal. Is there anything less intense I can try?
Maybe you can try a pre -performance routine.
A routine? Yep! It's something you do before a task to get into the zone.
It helps calm your nerves and bring some structure.
How does that even work?
It pulls your focus away from the nerves...and onto something familiar...which is your routine?
Like Nadal with all his little ticks before serving?
That's what I'm talking about.
It tells your brain, hey we've done this before!
Does it actually help?
Of course it does! one study on soccer players showed it can lower anxiety by 17%.
Do I need a coach to build one?
Nah, you can make your own.
It could be some deep breaths, bouncing in place, clapping, or even a little dance.
Whatever gets you focused.
How long should it be?
Keep it short, just three to five movements, and ideally under 30 seconds.
And use it every time, not just when you're nervous.
Got it. And what about focus?
I know we shouldn't overthink, but where should our attention go?
That's the trick. Don't overthink.
Focus on the outcome, not the process.
Easier said than done?
It's not too bad when you think about it.
For example, a golfer can focus on the hole instead of obsessing over their grip.
Still sounds tough.
Any hacks for that?
You could try using anchor words.
What are those? Just quick, powerful words or phrases that like focus, breathe or hit it, they bring you back when you start spiraling.
Oh, like mental shortcuts, I like that.
I know, right? They help switch your brain from panic mode to performance mode.
Any other secret weapons?
Relaxation and mindset.
Yeah, give me that calm magic.
Deep breathing works.
Try the 4 -7 -8 method, breathe in for four, hold for seven, exhale for eight.
Never heard of that, sounds chill.
Olympic athletes use it a lot!
There's also progressive muscle relaxation!
You tense and release each muscle group one at a time.
That one's easy. I can totally do that.
Well, there's one more easy thing you can try.
Self -talk. Ah, yeah.
Like swapping out, don't screw this up, with you've got this, right?
Yep. Visualize the wind before you start.
That's what Michael Phelps does before every race.
What does he picture?
The entire race. Every detail.
Stroke by stroke. So, Gwen we've talked a lot about choking and sports and the Olympics, but how do we actually use this stuff in real life?
Oh it totally applies.
Let's start with the Olympics of academic life.
Exams. Uh. I used to freeze the second I saw a math test. Same.
But you can actually train for that.
Just recreate the pressure when you study.
You mean like, hire someone to stare at me while I do math at home?
Haha. No need to go that far.
just set a timer, ditch the notes, and go distraction -free while you practice.
That's enough. Wait, you really did that back in school?
I did. And so did a bunch of people in this study I read.
Turns out, students who timed themselves while studying boosted their scores by 12%.
That's actually impressive.
And what about test day?
Any hacks to stay calm?
Well... do a mini -pre -test routine.
Stretch a little, take deep breaths, get in the zone.
Even something small can help you stay chill.
Got it, but what if it's talking that freaks me out?
Like public speaking?
Same deal, practice under pressure.
Try rehearsing in front of friends, recording yourself, or even just talking to the mirror helps.
Right, I heard TED speakers go over their talks a hundred times.
More like 200, actually.
And before they go on stage, they usually have a little ritual, deep breath, Quick note check, a little pep -talk to themselves.
What about job interviews or negotiating stuff?
Mock interviews, get a friend to grill you with tough questions.
And I can use that personal routine before the real thing, right?
Exactly. You're catching on fast, Leo.
What can I say, I'm a quick learner?
Just don't forget to focus on the outcome, not the fear.
Think about what you want to say, not what could go wrong.
Roger. Keep my eyes on the goal, not the nerves.
Alright, Gwen, before we bounce, how about we break down some useful words from today's episode?
Love that idea. Let's start with the word choke.
Yeah, not the food kind, guys.
In this case, to choke means to suddenly perform badly under pressure, even if you're usually good at something.
Like missing an easy goal because you're overthinking it.
For example, she practiced her song perfectly, but choked during the live audition.
Oof, that one hurts.
Next up? Paralysis by analysis.
That's when you overthink every little move and it totally freezes you up.
For example, he missed the shot because of paralysis by analysis.
He kept adjusting his grip.
Been there. Okay. How about pre -performance routine?
That's a small set of actions you repeat before a task to calm your nerves.
For example, her pre -performance routine includes deep breathing and stretching.
Fourth word, anchor word. I like this one.
It sounds powerful.
It is. An anchor word is a short word or phrase you say to yourself to stay focused.
For example, before his speech, he whispered confidence to keep himself grounded.
Alright, last one, stress inoculation.
Fancy term, but it's cool.
It means practicing small amounts of pressure now so you can handle the big stuff later.
For example, athletes use stress inoculation to stay calm during big games.
Alright, folks, now it's your turn.
But before you comment, Leo and I will go first. Yeah.
Question number one.
When was a time you felt like you choked under pressure?
I'll go first. Back in college, I froze completely during a big presentation.
Even forgot my own name for like two seconds.
Not fun. Oh, I feel you.
Mine was during a live podcast launch. I said uh so many times, I sounded like a broken record. Question number two, which tip from today are you going to try next time you're nervous?
Anchor words, pre -performance routines, or stress practice?
I am going with the anchor word. I am going to whisper focus like a superhero before interviews.
I am sticking with my pre -performance routine.
deep breath, stretch, and a tiny fist bump to myself.
Works every time. Now it's your turn.
Comment below with your answers.
We love hearing your stories!
Guys, it's time to wrap it up.
But before we go, let's do a quick recap on how to avoid choking.
Just three things, guys.
Practice under pressure, have a solid pre -game routine, and keep your eyes on the goal, not the fear.
Super simple, right?
But practice with pressure, stay focused, and have a purpose.
That's how you get closer to your optimal self.
And hey, if we still choke?
Then it's not the end of the world.
It's just feedback.
Choking just means you've got something to learn—not that you're doomed.
That's such a good way to look at it.
Wish I knew that in high school.
Same. So for everyone listening, pick one of these tips.
And give it a shot next time you're feeling the heat.
And let us know in the comments.
What's the first one you're going to try?
I'm Gwen. And I'm Leo.
Thanks for hanging out with us.
Catch you next time on podcast and chill.
This podcast is brought to you by Aura.
Imagine waking up to find your bank account drained, bills for loans you never took out, a warrant for your arrest, all because someone stole your identity.
Hackers aren't waiting.
Why are you? That's why we're thrilled to partner with Aura.
Your personal data is a gold mine for hackers, and Aura helps lock it down.
Aura monitors the Dark Web, blocks data brokers from selling your information, includes a VPN for private browsing and a password manager to secure your accounts before criminals break in.
For a limited time, Aura is offering our listeners a 14 day free trial, plus a Dark Web scan to check if your personal information has been leaked, all for free at aura .com slash safety.
That's aura .com slash safety to sign up and start protecting yourself and your loved ones.
That's A -U -R -A .com slash safety, terms apply, check the site for details.
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Here's a show that we recommend.
Hey guys, we have an exciting announcement about our podcast. For the past seven years, The Holderness Family Podcast has been the most favorite thing we do.
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