We encounter pressure to perform again and again in different phases of life. In this article you will find out how you can deal with pressure and act more calmly when it comes to your performance.
Pressure to perform often comes from constantly comparing ourselves with others. No matter whether at school, university or at work: we always have the feeling that we have to be better than our fellow human beings. And even if we are among the “best”, we are afraid of losing this position again. Social media also contributes to this: On “Instagram” and the like, we see other people’s supposedly better lives and try everything we can to keep up. Pressure to perform is often self-inflicted.
So try to focus mostly on yourself. Sometimes comparisons can of course be beneficial in order to better assess yourself. However, this should only be done in moderation. Make it clear to yourself that this is primarily about you and your life. We all have very individual requirements, goals and lifestyles and therefore different strengths and weaknesses.
Ultimately, it’s about making the most of your own abilities and not trying to be the best under every circumstance. Then the pressure to perform falls away from you.
Performance pressure and its consequences
If we are under pressure to perform, we are under a lot of tension. Students in particular suffer greatly from this. According to the University of Leipzig, pressure on competitive athletes to perform can make them more susceptible to mental illnesses. But pressure to perform can also make us feel unwell at work and cause us to develop a fear of work. Since pressure to perform is often accompanied by great stress, the following symptoms can also occur:
- Headache
- Stomach pain
- Back pain
- Sleep disorders
- Loss of appetite
- Difficulty concentrating
In severe cases, pressure to perform can even culminate in anxiety or burnout. You can get your worries under control with tips to combat pressure to perform.
Planning against performance pressure
When procrastination and procrastination become permanent, this increases our pressure to perform. In addition, we are constantly afraid that we will no longer be able to complete our tasks in a timely manner. This is especially true when we have to complete something by a certain deadline – then time pressure becomes noticeable. In these cases, it can help to create a plan to achieve your goals:
- There you record exactly what you want to edit and when. Create the plan so that you can take a break and still have a time buffer before the deadline.
- This way you remain flexible and can react better to possible setbacks.
- This method has the advantage that you no longer have to learn or work in the dark, but rather have a framework to orient yourself by. This way you know exactly what you have to work on in a day in order to reach your goal in the end.
- You can also check something off every day and have a better overview of the steps you have already completed. This not only reduces the pressure to perform, but also increases your self-motivation.
A study found that writing a to-do list before going to bed makes it easier to fall asleep.
Pressure to perform: Look at the big picture
Regardless of whether there is an exam or an important meeting coming up, we often become very focused on this one particular thing. We feel like this moment is crucial for the rest of our lives. Fear of failure and pressure to perform are inevitable.
Therefore, try to take a step back mentally and look at the bigger picture when you are under pressure to perform and ask yourself the following questions:
- How important is this one exam or meeting really for the rest of your life?
- How many other similar challenges of this kind have you overcome and how many are still to come?
Of course, that doesn’t mean that you shouldn’t prepare well. But a little calm and composure during preparation can actually improve your performance in the end: under pressure we are tense, tense and get mentally blocked more quickly. In addition, criticism can affect us more. However, if you see a challenge from a relaxed perspective, you can often act more confidently and calmly. Such resilience in challenging times can be learned.
Tip against pressure to perform: self-esteem and self-care
Even if an upcoming task may be important for your professional future: you should never make your self-worth dependent on performance. Grades, money etc. do not define who you are. Therefore, think about what really defines you and what is more important to you in life than a certain professional or academic achievement.
Then think about what your services are worth to you. Do you really want to push yourself to the limit and completely restrict your private life in order to perform well? Of course, there are always phases in which you have to work or learn more.
But try to find a balance and keep an eye on your self-care: consciously take breaks for rest and relaxation. This way you can recharge your energy stores and be ready for the next steps. A walk, meditation or a session of yoga can help you with this. Yoga, for example, has a positive effect on your mental and physical health.
If you constantly compare yourself with the performance of others, it can also help to avoid certain apps or your smartphone for a certain period of time. Cell phone fasting and digital detox can lead to more peace.
Get rid of the pressure to perform: Mistakes are part of development
The phrase “To err is human” is widespread and yet is not sufficiently practiced in our society. Even at school, we constantly have the feeling that we can’t make any mistakes. This often leads to perfectionism. Pressure to perform often arises from the fear of making mistakes and embarrassing yourself. If we dealt with mistakes more calmly, we could also reduce the pressure to perform.
Therefore, remember that making mistakes is something completely normal and even important for your development: mistakes give us the opportunity to learn and develop further. So don’t be ashamed of your missteps, forgive yourself and see them as important parts of the learning process.
Edited by Lea Hermann
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