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More Praise for

PerforMing Under PressUre
Acriminaltriallawyerhastoperformunderpressureeveryday.A
poorperformancecouldmeanaclientbeingwrongfullyconvicted
and sentenced to a very long time in custody. Dr. Millers book
is loaded with useful, practical advice and interesting stories
of his work with some of the worlds elite performers. I highly
recommendthisbooktoanyonewhoperformsunderpressure.
- Brian Coleman, criminal lawyer
In Performing Under Pressure Dr. Miller provides some very
practicaladviceonhowtoexcelinahighlychargedprofessional
environment. I highly recommend this book to colleagues and
patients.
- Dr. Bruce Ward DDS, President,
British Columbia Dental Association
Dr. Miller truly knows the intricacies and criteria required to
enable peak performance. Performing Under Pressure is loaded
withpreciseandpracticaladviceonhowtoexcelinthemoment.
Ihighlyrecommendit.
- Rodger Schmidt, competitor and three-time Olympic and World
Championship Coach for USA, Italy, Austria and Germany

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Performing_Under_Pressure.indb 2

04/12/09 4:37 PM

Performing

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Performing_Under_Pressure.indb 4

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Performing
g a i n i n g t h e M e n ta l e d g e
in BUsiness and sPort

DR. Saul l. MilleR

John Wiley & Sons Canada, Ltd.

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Copyright 2010 by Dr. Saul L. Miller

All rights reserved. No part of this work covered by the copyright
herein may be reproduced or used in any form or by any means
graphic, electronic, or mechanical without the prior written permission
of the publisher. Any request for photocopying, recording, taping or
information storage and retrieval systems of any part of this book
shall be directed in writing to The Canadian Copyright Licensing
Agency (Access Copyright). For an Access Copyright license,
visit www.accesscopyright.ca or call toll free 1-800-893-5777.
Care has been taken to trace ownership of copyright material contained
in this book. The publisher will gladly receive any information that
will enable them to rectify any reference or credit line in subsequent
editions.
Library and Archives Canada Cataloguing in Publication Data
Miller, Saul, 1942Performing under pressure : gaining the mental edge in business
and sport / Saul L. Miller.
Includes bibliographical references and index.
ISBN 978-0-470-73764-4
1. SuccessPsychological aspects. 2. Industrial management
Psychological aspects. 3. SportsPsychological aspects. 4. Time
pressure. 5. Competition (Psychology). I. Title.
Production Credits
Cover design: Mike Chan
Interior text design: Adrian So
Typesetter: Adrian So
Printer: Friesens Printing Ltd.
John Wiley & Sons Canada, Ltd.
6045 Freemont Blvd.
Mississauga, Ontario
L5R 4J3
Printed in Canada
1 2 3 4 5 FP 14 13 12 11 10

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To Garfield and Laara

and
to all who strive and press to excel, win, and be loved.

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Performing_Under_Pressure.indb 8

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a C k n o w l e d g e m e n T s

I wish to acknowledge Karen Milner, Jennifer Smith, and the very

capableteamatJohnWiley&Sonsfortheirenthusiasmandsupport for this book. And many thanks to Garfield L. Miller and
LaaraK.Maxwell,myhometeam,forraisingthebarwithinsightfulfeedbackandeditorialexpertise.
Ialsowishtothankallofthosewhothroughourconsultation,
counseling, and personal interaction, or through their writings
andideas,havecontributedtomakingthebookasuccess: AnneMarie,Alan,Art,Barry,Bobby,Brian,Bruce,Cam,Cathy,Carole,
Charmaine,Chris,Chuck,Cindy,Clark,Cliff,Craig,Curt,Dan,
Davey, David, Dawn, Deborah, Dick, Don, Donna, Doug, Fred,
Gale,Gary,George,Glen,Greg,Harreson,Jack,Jenny,Jim,Joe,
John,Julie,Kathleen,Kelly,Ken,Kevin,Larry,Leroy,Luke,Mark,
Matt,Michael,Mitchell,Morris,Nancy,Paige,Paul,Pete,Peter,
Randy,Ray,Rick,Ron,Roy,Ryan,Sam,Sean,Shaun,Sharon,Sid,
Stanley,Tanya,Thelma,Tiger,Tom,Vince,Will,andYvon.Thank
youall.

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Performing_Under_Pressure.indb 12

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I n T r o d u C T I o n

we are all Performers

For over a quarter of a century, I have been fortunate to work with
eliteperformerspeoplewiththetalent,motivation,anddesireto
bethebesttheycanbe.Inprinciple,excellingisreallyquitesimple.
Itisabouthavingaclearideaofwhatyouwanttodo,actingon
thatidea,stayingfocused,andperseveringuntilyoumakeithappen. However, sometimes, something comes between the desire
andthedoing.Thatsomethingisoftenpressure.
ItsthesixthgameoftheWorldSeriesandtheteamatbatistrailingintheSeriesthreegamestotwo.Itsthetenthinningandthey
arelosingthegame5to3.Therearetwooutandtworunnerson
base.OnemoreoutandtheywilllosetheWorldSeries.Thebatter
steppinguptotheplateisaseasonedveteran,yetlikemanycompetitors,inhisdesiretoexcelhesometimestriestoohard,tensesup,
andinterfereswithhisperformance.Ashestandsattheplatefacing
thepitcheratthatcriticalmomentinthegameandtheSeries,he
desperatelywantstogetahit,toexpresshisability.Thereare60,000
franticfansinthestadium,60millionmorewatchingontelevision.
Theatmosphereiselectric.Thepressureisenormous.
Withjustonesecondleftinthegameandhisteamlosing29
to 27, the kicker stands poised to kick a 33-yard field goal.The

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Introduction

field goal will mean victory. Missing the kick will mean losing the
gameandprobablyhisjob.Itisaseeminglyroutinekick,thekind
hemadeatpracticeover100timesduringtheweek.However,the
previousSunday,hemissedtwoshortfieldgoalsandwasblamed
inthepressforhisteamsloss.Nowhestandsinfrontof55,000
people, with millions more watching on national television.The
gameandhisjobhanginthebalance.Thepressureisenormous.
ThesceneisthecyclingvelodromeatthesummerOlympics.
Itstheone-kilometerrace,thefastestcyclingspeedraceofthem
all.Threelapsaroundthetrack,fullspeedagainsttheclock.One
chance,norepeats.Thefastesttimewins.Theriderisonlynineteenyearsold,theyoungestintherace.Still,hehasbeentraining
foryearsforthismoment.Itswhathedreamsabout.Thewhole
racewilltakelessthan65seconds.Thequestioniswillhebeable
tobringitalltogetherhisdesire,talent,training,andtechnique?
As his turn approaches, he can feel the tension building and his
heartpounding.Thepressureisenormous.
Its8:48a.m.astheyoungexecutivestepsintothecorporate
boardroom.Afterseveralyearswithalargemultinationalcompany,heisabouttogiveapresentationonthestatusofanaccount
hehasbeenmanaging.ItshisfirstopportunitytoimpresstheseniorexecutivesandCEO,andheisextremelymotivatedtomake
afavorableimpression.Hebelieveshisfuturewiththecompany
isdependantonhowhecomesacrossinthismeeting.Heknows
itsvitalthepresentationgetsofftoagoodstart.Asthemoment
approacheshecanfeelanxietyandtensionbuilding.Thequestion

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WeAreAllPerformers

racing through his mind is, Can I pull it together and really show
themwhoIamandwhatIcando?
Thebatter,thekicker,theOlympian,andtheexecutivearemy
clients, along with many other outstanding performers.The list
includesmajorleagueAll-Stars,NFLquarterbacks,NHLgoalies,
tour golfers, and Olympians in a dozen different sports, as well
as stock brokers, surgeons, writers, actors, musicians, managers,
dentists, lawyers, and people in marketing, sales, movie-making,
rehabilitation,andlawenforcement.Theyallwanttosucceed,to
win,andtorealizetheirgoalsanddreams.Insodoingtheyrepeatedlyfacethechallengeofhavingtoperformandexcelinintense,
high-pressuresituations.Atonetimeoranotherallofthemhave
experienced how tension, pressure, anxiety, and stress can alter
their perception, undermine their confidence, affect their judgment,andlimittheirperformance.
Myjobistofacilitatesuccess,tohelpmyclientsexcel.Todo
that,Iworkwithbothmindandbody.Icoachmyclientstoexercisemorepsycho-physicalcontrol,andtoreleasetension,fear,
worry,andlimitingthoughts.Icoachthemtousethesituation,
andtotuneintoandfocusonthoughts,images,andfeelingsthat
givethempower.
In the case of the batter, the kicker, the Olympian, and the
executive,Ispenthoursworkingwiththem,helpingthemtoexcelin
justthekindofintensesituationsdescribed.Ourgoalwasthat,even
under extreme pressure, they could regulate their emotion, shift
focus,andexperiencemoreease,power,andimpact.Andtheydid.

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Introduction

The World Series batter got the game-saving hit. The next
nighthediditagain.Hishomerunintheseventhandfinalgame
wasthedecisiveblowandhewasvotedtheSeriesmostvaluable
player.Thekickermadethefieldgoal.Histeamwonthegame.In
thetwoweeksthatfollowed,hesetaleaguerecordforthelongest
field goal.The Olympian rode a great race, a personal best. He
recordedthefastesttimeofthedayuntilthelastridersurpassed
it.HewonanOlympicsilvermedal.Theyoungexecutivegavea
compellingandimpressivepresentation.Hespokewithclarityand
poise,andthefeedbackhereceivedfromtheseniorexecutiveswas
stronglypositive.Shortlythereafter,hewasapproachedtoleada
larger,morehigh-profileaccount.
Themostresponsiveandsuccessfulofmyclientsshareseveral
thingsincommon.Theyaremotivated.Theyhaveaclear,positive
idea of what they want to accomplish.They have developed the
technicalskillsrequiredbytheirsport,business,orartform.And
theypossesstheemotionalandmind-bodycontroltointegrateand
implementalloftheabove.
Facilitatingeliteperformersinsportandbusinesshasbeena
majorfocusofmyworkforoveraquartercentury.Iseesportas
afascinatingforumofhumanpotential,amodelofperformance
under pressure, and a metaphor for life. Its an exaggeration, a
drama,andagame.Yet,inmanyways,itssimilartowhatweall
experienceinourdailylives.Businessisanotherperformancearea
wherethestatusquoisnevergoodenoughandthereiscontinuous
pressuretoimprove.

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WeAreAllPerformers

We are all performers. In the games we play in life, in our careersandrelationships,inourchallengestoexcel,thepressurewe

experiencecanbeveryrealandveryintense.Liketheprofessional
athlete, our performance can be significantly limited by tension,
anxiety,over-effort,negativity,andstress.Akeytoourproductivity
andpleasureisourabilitytomaintainaclear,winningfocusand
tobringmoreconfidence,power,andeasetothemoment.Thats
whatthisbookisabout.
Chapter1looksatpressureandstress.Whatispressure?What
causesitandhowdoweexperienceit?Twobasictherapeuticapproachestodealingwithpressureareoutlined.InChapter2,we
begin our discussion of high-performance programming by describingpersonalandprofessionalpowerthoughts.InChapter3,
we explore three different kinds of imagery (goal images, mentalrehearsal,andidentityimages)thatcanenhanceperformance.
Chapter4discussestherelationshipofthoughtandfeeling,andoffersaprescriptionforachievingmorepsycho-physicalcontrol.In
Chapter5,wediscussthereleasereflexandprovideatension-releaseprocessfortheentirebody.Chapters6through8describethe
useofconsciousbreathingandthreebreathingelements(rhythm,
inspiration,andcontinuity)thatincreasefeelingsofpower,integration,andease.Chapter9introducesstreaming,awaytochannel
energy, to relax, to enhance performance, and to promote healing.Chapter10describesanunusualpower-balancingtechnique
for energizing and creating equilibrium by blowing off tension.
Chapter 11 explores elements of a winning high-performance

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Introduction

attitude, including confidence, mental toughness, and a positive

self-image. Chapter 12 discusses individual differenceshow
variationsinpersonalityandfocusingstyleaffectthewayspeople
experienceanddealwithpressure.Chapter13discussesfiveelementsofpersonallifestylethatsupportbothconsistenthigh-level
performanceandtheabilitytoperformunderpressure.

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C h a P T e r

o n e

Pressure
The mind operates at both an instinctive and a highly conscious
level.Theinstinctivebrainisanactionbrain.Itdoesntthink;it
simplyreacts.Itservesasanenergizer,transformingimpulseinto
action,receivingincoming(sensory)messages,relayingthem,and
firingoutgoing(motor)responses.Withtheconsciousmindweset
goals,analyze,interpret,image,affirm,reason,adjust,andrespond.
Whenwereperformingwell,theresaneffectiveandremarkablycomplexinterplaybetweenthesetwolevelsofmentalfunction.
However, there are times when we get frightened, nervous, and
tenseup,whentheconsciousmindoveranalyzesandover-responds
toincomingmessages.Wethinktoomuch,saynegativethingsto
ourselves,andinterruptthesmoothflowofinputtooutput.There
aretimeswhenwetrytoohard,ignoreourintuition,andworry
about things going wrong, instead of focusing on being smooth
andeffectiveandfullyembracingthemoment.Thiskindofperformancedis-easeisfrequentlycalledpressure.
What is pressure? Where does it come from? Is it inside
or outside you? Who creates it?
I was seated in the office of the vice president of sales of a
company Id been consulting with for several years.TheVP was

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Chapter 1

interviewing for the position of regional sales director and asked me

tolistenin.Themanbeinginterviewedwasanexperienced,successfulsalesman.Still,itwasanimportantcareermeetingforhim,and
hewasnervous.Hisresponsetothepressureoftheinterviewwasto
talktoomuch.Hefeltuncomfortableandwasattemptingtofillthe
uncertaintyofthemomentwithsound.Whiletryingtomakeagood
impression,hepresentedhimselfpoorly.Alittleconsciousbreathing
would have enabled him to feel better about himself and allowed
himtobemorecalmandclear.Whenthesalesmanlefttheoffice,
thevicepresidentaskedme,Whatdoyouthink?
Ireplied,Ithinkhetalkedtoomuch.
Way too much, said the vice president,If he gets the job
youllhavetodosometrainingwithhim.Themanneverdidget
thejob.
Therearemanypeoplewhoseresponsetopressureiseitherto
pushtoohardandtalktoomuch,ortocontractandwithdrawfrom
expressingtheirfullresponse-ability.Eitherway,theyareoperatingfromthefearandpressureintheirlives.Eitherway,theresult
isthattheyreducetheireffectivenessandpleasure.
Pressure is a feeling of dis-ease that is inextricably linked with motivation and the desire to be or do something more.Pressureisabout
being attached to outcome, about really wanting to make somethinghappenandfeelingmaybeitwont.Itsaboutpressingtomeet
yourgoalsandtheexpectationsofothers.Itsalsoaboutstruggling
to avoid the fear, pain, disappointment, and embarrassment you
associatewithfailure.

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Pressure

Its pressure that visits the golfer close to the lead when he suddenlyloseshistouchonthelastfewholes.Itspressurethatgivesthe
youngpitchertheuncomfortablesensationthattheplateismoving.
Itspressurethatrobsthespeakerofherconfidenceandeaseasshe
standsbeforetheaudienceshesabouttoaddress.Anditspressure
thatcausestheactortoblowhisorherlinesinaudition,thesalespersontopresstoohard,andthestudenttogoblankinanexam.
Pressure can be intense (one young athlete competing for a
placeontheOlympicteamconfided,IfIdontmaketheOlympic
team,Illdie.)butitisnotconfinedtotheobvioustestsituation.
Pressurecanfollowyouanywhere:intocareer,relationships,and
quietmomentsbyyourself.Itstherewhenyouarestrugglingto
get ahead, and to make ends meet. Its there when you are concerned about saying and doing the right thing, and about being
accepted.And it may be there at times when you reflect on the
meaningfulnessofyourlife.

The seminar
I am standing in front of a business audience of about 200 people
givingaseminaronPerforming Under Pressure.Ibeginbyasking
thegrouptoimagineascene.ItsthesamesceneIpresentedatthe
startofthebook.
ItsthesixthgameoftheWorldSeries.Thebatterstepping
uptotheplateisacutelyawarehisteamislosingthegameandthe
Series.Itsthetenthinningandtheyretrailing5to3.Thereare
twoout.Itstheirlastchance.Ifhemakesanout,theSeriesisover

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Chapter 1

10

and his team loses. I pause for a moment. I want you to imagine
thatyouarethebattersteppinguptotheplateatthatcriticalmoment in the drama. (Theres some laughter.)There are 60,000
peopleinthestands,60millionmorewatchingyouontelevision.
Youdesperatelywanttogetahit,tocomethrough.Imaginethat
you have the talent and the ability.The question is, what could
youdointhathigh-pressuremomenttohelpyoubeatyourbest?
Evenifyourenotabaseballfan,pleaseconsiderwhatyoumight
feellikeinthatsituation,andwhatyoucoulddotoperformunder
pressure.Afteramoment,Icontinue,Theimagemayseemmore
dramaticandhigh-profilethanwhatmostofusexperienceinour
dailylives,yetinmanywaysitsabouttheverysamefearandpressure.Eachofusisanexpertregardingpressureinourlives.Please
relatesomeofthethingsthatcauseyoutofeelpressured.
My seminar audiences have some responses in common.
Deadlines:afavoritepressurestimulus.
Justtheworddead-lineispressure,Iinterject.Whatdoesit
mean?Ifyoudontdeliverthegoodsontime,youdie?Theproject
dies? The boss dies? Deadline is a frightening word. What else
causesyoupressure?Iask.
Beingsuccessfulinmycareer,saysayoungwoman.
Quotas,volunteersanother.
Whatkindofquotas?Iask.
Havingtomaintainacertainsalesvolume,isthereply.
Workingoncommission.
Havingtoshipsomuchaday,addssomeoneelse.

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Pressure

11

Pressure is meeting the goals I set for myself.

Itsspeakingtolargegroups.
Itsaccountability.
Pressureispickingupthekidsontime.
Itshavingcallwaiting.
Itspayingthemortgage.
Makingmoney.
Nowtheaudienceisengaged.Thisisabouteveryaspectoflife.
Therespressuretobeinshape.
Beingontime.
Gettingaroundthecityintrafficispressure.
Beingsupervisedcanberealpressure.
Especially if you work for more than one supervisor, adds
someoneelse.
Its rising production costs and trying to compete with the
tideofcheapforeignimportsfloodingthemarket.
Pressureisabouttryingtoproduceabetter-qualityproduct,
forlessmoney,inlesstime.
Itstryingtobeagoodparent.
Stayingonmydiet,losingweight.
Workingforsomeonewhosdemandingandinsensitive.
Makingapartnershipworkispressure.
Itstryingtosatisfyothers.
Pressureisplayingtoafourhandicap.
Itskeepingup,saysanoldergentleman.
Keepingupwhat...orwithwhat?Iask.

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Chapter 1

12

Everything, he replies.
Laughter.Thegroupisengagedandcommunicating.Theyare
allexperts.Theyknowthesubject.
Pressureishavingtomakerightdecisions.
Itskeepingthehomeofficesatisfied,andoffmyback.
ItsgettingthejobIwant.
Gettingalongwiththerestofthefamilywhenwerealloperatingonseparateagendas.
Pressure is exercising patience dressing my three-year-old
daughterwhenImalreadyhalfanhourlateforwork.
Twojobsusuallymeanpressure,Iremark.
Pressureiskeepingmyjob.
Itsgettingeverythingdoneontime.
Pressureismakingthemostofmylife.
Itssatisfyingothers.
PressureismakingenoughmoneysoIdonthavetoworry
aboutmoneyallthetime.
Theseminarcontinues.Iexplain,Thetermpressuremeans
topress.Asyoucansee,allkindsofthoughts,situations,anddemandspressonuseveryday.Formostpeoplethebiggiesbehind
anintensedesiretodowellaretheneedtofeelgoodaboutourselves;strivingtomeettheexpectationsofothers;andoperating
withwhatwebelieveisalimitedsupplyoftime,talent,ormoney.
Tosummarize,pressureisaforceweexperienceasafeelingof
dis-ease,growingoutofanintensedesiretobeordosomethingmore,
accompaniedbytheuncertaintyandfearthatwemaynotsucceed.

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Pressure

13

What does pressure feel like? Pressure is a personal phenomenon.Manydifferentsituationscantriggerit.Andpressurefeels

different to each of us. I ask the seminar group, How do you
experiencepressure?Whenyouarefacingadeadlinewithcareeraltering consequences, when you feel ill-prepared, when you are
losingasudden-deathplayoffgameandtimeisrunningout,when
yourestuckintrafficandarealreadylateforanimportantmeeting,whenyouhaventclosedasaleorgotahitinweeks,whenthe
bottomlineistrendingdownwards,whenthemortgagepayments
lookenormous,whatdoesthepressurefeelliketoyou?
Itsfeelsterrible,saysawomanintheaudience.Itmakesme
tense.
Specificallywhereinthebodydoyoufeelthetension?Iask.
Ifeelabandoftensionaroundmyhead,shereplies.Iget
headaches.
Iusuallyfeelitinmyneckandshoulders,sayssomeoneelse.
Itenseupandstopbreathing.
Ireachforacigarette.
Ifeelitinthepitofmystomach,saysanother.Icanteat.
Ieattoomuch.
Pressuregivesmebackaches.
WhenImunderpressure,Igrindmyteeth.
Itmakesmefeeltenseandirritable.
Whatstheityouretalkingabout?Iask.Isthepressureinsideoroutsideyou?Doessomethingoutthereintheworldactually
causethisfeelingoftensionorareyoucreatingthesensationfrom

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Chapter 1

14

within? Until you take responsibility for creating these feelings it

willbeimpossibletocreateanotherfeelinginitsplace.Asyoucan
see,theresplentyofvariationastohowandwhereweexperience
thedis-ease:head,neck,shoulders,jaw,bladder.Andthosearejustthe
feelingsofpressurewereawareof.Pressurecanalsobesubliminal.
AclientofminehadbeenapoliceofficerwiththeL.A.P.D.for
11years.Imaginewhatitwouldbeliketoworkatajobwhereeach
callyourespondtohasapotentialforexplosiveviolenceandcould
bethelastcallyoullevermake.
Thepolicemantoldme,Ididntthinkthatway.Iusedtosay
tomyself,Itllbeokay.Theresnothingtoworryabout.Nothings
goingtohappentome.Justtakeiteasyanddoitright.Ithought
thatthedangerofthejobdidntbothermeasmuchasallthesupervisionandtheinternalpolitics.ItwasonlyafterIretiredfrom
theforcethatIfeltthistremendousweightliftoffmyshoulders.
Almost immediately I noticed I had more energy. I slept better,
relatedbetter,anddrankless.ForyearsIhadbeenlivingwiththe
pressureofoperatingontheedgeallthetime.AndIhadnteven
realizeditwasthere.
Whetherweareawareofitornot,whatsfairlyconsistentis
thatpressurecausesustotenseandprepareourselvesforfightor
flight.Whilethatmaybevaluableforsurvivalinthewild,inmany
waysitscounterproductiveforhealthandhigh-levelperformance
inourcomplex,results-orientedsociety.Inadditiontothetension,
theeffectofprolongedorexcessivepressureisthatwemoveoutof
thepresentandbegintoworryaboutthefuture(Whatllhappen

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Pressure

15

if... ) or the past (I should have ). Our sense of confidence,

ease, and being in control diminishes. Our thinking shifts from
apositive,creative,Iam,Iwill,orAnythingspossible,toa
more fearful, defensive,Dont mess up,Be careful, andJust
hanginthere,allofwhichlimitsperformanceandwell-being.
Somepeopledontseepressureasanexclusivelynegativeforce.
Theysaytheyenjoypressureandthinkofitasapositivecreative
force.Well, some pressure is not only enjoyable, its essential. In
physiology and medicine, pressure is a necessary part of normal
function.Inthesexualresponse,thebuildupandreleaseofpressureisanintegralpartofthepleasureoforgasm.Inthecirculatory
system,itspressurethatenablesthebloodtocirculatethroughthe
arteriesandveins.Whatisundesirableanddangerousistohave
repeatedandprolongedperiodsofexcessivepressure.
In general, people require a moderate degree of pressure to
performattheirbest.
figure 1.1: Optimal Performance Range

High
Performance
Low
Low
High
Emotional Intensity

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Chapter 1

16

Of course, there are marked individual differences as to what

constitutesoptimalpressure.Whatisidealforoneindividualmay
betoomuchforanother.Reliefpitchers,hockeygoalies,fieldgoal
kickers, stockbrokers, air traffic controllers, surgeons, and police
officersallregularlyhavetoperformunderwhatmostofuswould
perceivetobetremendouspressure.Thosewhocanperformconsistently well and seem relatively less affected by this pressure
eitherhaveahigherpressurethreshold,ortheyhavedeveloped
bettertechniquesfordealingwithit.
Pressure and stress are two terms that are often used interchangeablyandtheyaresimilarinmanyways.Originally,theyboth
referredtophysicalforces,likeairandwaterpressure,andthemechanicalstressesoperatingonastructurelikeabridgeorbuilding.
Thesedaystheyremorecommonlyusedtodescribepsychological
phenomena.Peopletalkaboutfeelingpressure,orbeingstressed.
TheprincipaldifferenceIseeisthatpressuretendstobesomewhat
moresituationalandtime-specific.Forexample,itspressure thatthe
kickerfeelstomakethefieldgoal,orthegolfertosinktheputt.Its
the pressure to close the sale, finish the job on time, andto do it
right.Stressseemstobemoregeneral,anddiffuse.Wesay,Its
morestressfultoliveinabigcity.Stressissopervasivethesedays
itsnowbeingusedasaverb.Itsnotuncommontohearsomeone
say,Dontstress.Idontthinkthedistinctionbetweenpressureand
stressisveryimportant.Whatissignificantisthepatternofpressure
experienced,onesappreciationofthecircumstancesthatcreateit,
andlearninghowtoreducethepressureandenhanceperformance.

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Pressure

17

feeling less Pressured: Two approaches

Basically, there are two psychological viewpoints about pressure
andhowtohandleit.Themorepsychodynamicapproachsuggests
thatmuchofthepressureweexperienceisinpartafunctionofthe
waywefeelaboutourselves,andthatwebecomemorevulnerable
to the limiting effects of pressure when we lack confidence and
self-esteem. From this perspective, it is our fear, specifically our
fearofnotbeingokay,thatpressuresusintofeelingstressedand
avoidingfailure.Aswebecomemoreself-acceptingandcomfortablewithwhoweare,weidentifylesswithourgoalsandareless
in need of having to achieve and succeed in order to feel better
aboutourselves.Less need means less pressureandoftenbetterresults.
Thatsnottosayweshouldntbemotivated,setgoals,anddirect
ourbehaviornotatall!Thepsychodynamicorientationissimply
thatitshealthiertoworkfrompreferenceratherthanaddiction.
Addiction is about responding from need.I need this to happen
(e.g.,togetahit,tocloseasale,tobeabetterlover)inorderto feel
good about myself.Itshavingtofulfilltheneed,toavoidthefear,
thatexaggeratesthepressure.Inasense,thisapproachimpliesthat
ifyoucouldacceptyourselfmorefully,youwouldexperienceless
anxiety, less tension, and less inhibition, and you would be freer
andbetterabletoexpressyourselfandrealizemeaningfulgoals.
From the psychodynamic point of view, the ideal therapy
is one that provides insight into who you are and helps you to
become more self-accepting and less fearful. Its living more as
a human being instead of a human doing. Therapy focuses on

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insight and self-acceptance rather than on performance. It explores

why:Whyareyoupressingsohard?Whyareyousoconcerned
about impressing others?Why does success mean so much to
you?Therapycanbealengthyprocess.
The second orientation is more behavioral. It addresses the
specificbehaviorsinvolvedinexperiencingpressureandprovides
training to release tension, change feelings, refocus on thoughts
and images that enhance performance and well-being, and create effective pressure-reducing routines. The ideal is to develop
morepsycho-physicalcontrol.Thatis,tohavemorefocus,power,
and ease in situations that previously were tensing and limiting.
Trainingfocusesdirectlyonenhancingperformance.Itmay,however,producelastingpositivechangesinself-image.Treatmentis
usuallybrief.
Both types of therapy are valuable. People who lack esteem
are more vulnerable to pressure.And they are more inclined to
beadverselyaffectedbyit.However,fromamorein-the-moment
pointofview,ifyoureabouttoaddressabusinessmeeting,make
asignificantfinancialdecision,takeatest,attemptahigh-pressure
golfshot;ifyourecaughtupintrafficwhilelateforanimportant
meeting,performingsurgery,playinginaconcert,orstrugglingto
paythebills,ifyoureapolicemanrespondingtoacall;ifyoure
abouttostepuptotheplateatthatcriticalmomentintheWorld
Series,orattemptthegame-winningfieldgoalwithonesecondto
goandyourjobonthelinewhatyoureprobablylookingforat
thatinstantisnotsomeinsightintowhoyoureallyare,butrather

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something that will give you the focus and feeling that will empoweryoutoexcel,now.
This book embraces both orientations. It explores mindbodyrelations,andhowourthoughts,images,andattitudesaffect
performance. And it describes how to manage pressure-induced
sensations and emotions like tension and anxiety and transform
themintoconfidence,power,andease.

who are You? what are You about?

Who am I? and What are my goals? are two basic questions to considerasweenterintoadiscussionofthevarioustechniquesthat
canenhanceperformanceandmanagepressureeffectively.
TheDoing:Ioftenremindmyclientsoftwoseparateaspects
ofconsciousness.OnelevelofconsciousnessiswhatIcallthedoing.Idefinethedoerasaperformerwhoismotivatedtobethe
bestheorshecanbe.Thedoerisgoal-directedandfocusedprimarily on what it takes to achieve his or her goals. Some of the
thoughtsandimages(programming)thatcanhelpthedoerexcel
underpressurearedescribedinChapters3and4.
TheBeing:Thesecondaspectofconsciousnessrepresentsthat
partofusthatappreciatesthatwearesomethingmorethanour
performance.Ineffect,wearehumanbeingsaswellashumandoings.MostoftheclientsIseearedecidedlymoreintheirdoing
mindset.Toimproveperformanceweaddresstheirgoals,thoughts,
images,andfeelings.However,Ibelievethattoexcelandthrive,a
balance between doing and being is the ideal. Its acquiring the

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ability to be totally focused in the moment on the task at hand

andyetappreciatingthatlifeismorethanjustsucceedingatthat
challenge.
The comments of two Olympic divers represent the extremes.Thefirstwasayoungdivercompetingtoearnaspoton
the Olympic team, who confided,If I dont make the Olympic
team,Illdie.Whilethatkindofthinkingmaymotivateintense
training,itcreatesanunderlyingstateofdesperationanddis-ease
thatcanlimitperformanceandwell-being(andmakelivingwith
theaspirantanuncomfortableexperience).Alongwithtechniques
thathelpedtheyoungdiverexcel(andmaketheOlympicteam),I
coachedhertorelaxandbreathe.Tension-releaseandthebreathingexercisesdescribedinChapters6to9wereveryhelpful.Ialso
counseledhertoshiftperspectiveawayfromalifeordeathmentality,toembracethemomentandthechallenge,andatthesame
timeappreciatethatlifewasmorethanbeingaworld-classdiver.
Incontrast,amorebalancedperspectivewasvoicedbyanother
diver,OlympicgoldmedalistandWorld Diving champion Greg
Louganis,whoisquotedassaying,EvenifIblowthisdive,my
mother will still love me.1 Having this broader being perspective
islife-enriching.Insteadofperformingwithasurvivalmentality,
I encourage clients to embrace the situation with focus, power,
andease.

1. Greg Louganis, sermonillustrations.com.

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