Under pressure and observation, it can happen that even simple or well-practiced routines do not work or work only imperfectly. This phenomenon is known in music and sports psychology as 'Choking under Pressure.' What are the causes, and what can be done to improve performance under pressure?
It's a situation that many of us are familiar with: we're under pressure, whether it's during an exam, an important meeting, or on stage as a musician. Suddenly, we falter or can't deliver our optimal performance, even though we are capable of doing so. Often, this occurs in situations that are well-practiced or not particularly challenging. In sports, for example, it can happen when a player is alone with the ball in front of an empty goal during a crucial game. This phenomenon is referred to as 'Choking under Pressure.
What is 'choking' under pressure?
Choking" under pressure occurs when an individual, in a stressful and crucial situation that demands high performance, suddenly performs worse than expected or worse than they typically would. In the case of musicians, for example, it can lead to impairment or even a blockage of movements that usually occur automatically, leading to uncertainty and anxiety, which can further worsen the situation. As a result, the full potential cannot be realized.
What happens in the brain during 'choking' under pressure?
"Choking" under pressure typically affects motor programs that have become highly automated through extensive practice. From a neuroscientific perspective, during practice, the required movements are initially learned through repetition with the help of sensory input such as hearing, touch, the sense of movement, and cognitive-emotional observation and engagement with the piece. This learning process takes place in various brain regions, including the sensory fields and the frontal area of the cerebral cortex.
The motor programs are then stored in deeper brain structures, including the basal ganglia and the cerebellum, in a way that allows them to run automatically, without conscious control, much like during practice. However, the pressure associated with performing on stage, in front of a recording device, or during a lesson can trigger a psychological need for conscious control. Conscious control, in turn, involves the frontal area of the brain, which is no longer needed for the originally automated programs and can even disrupt them.
The psychological causes of 'choking' under pressure
Typical causes for parts of music pieces that have always worked fine suddenly failing on stage are often:
Excessive self-monitoring: Overthinking about one's performance can lead to the conscious part of the brain trying to interfere with the automatic motor program, disrupting it. Excessive monitoring of the audience or one's own stress symptoms can also divert attention away from the actual task.
Negative thoughts and doubts: Self-doubt and negative thoughts can disrupt concentration and create anxiety. The mind enters a pessimistic state, resulting in a self-fulfilling prophecy. Again, the frontal cortex is often overly active in this situation. Negative thoughts should have no place before or immediately after the concert.
Fear of failure: The fear of failing or not meeting high (personal) expectations can create self-imposed pressure. Realistic expectations and goals are, therefore, crucial (see below).
High sensitivity: Highly sensitive individuals physiologically react more strongly to stress. There are further considerations regarding this aspect: 'High Sensitivity in Musicians - Between Musical Talent and Emotional Challenge.'"
These factors can contribute to "choking" under pressure, and addressing them is important for improving performance in high-pressure situations.
Strategies for coping with 'choking' under pressure
"Coping strategies for dealing with 'choking' under pressure:
Mental Training: Use techniques such as visualization and mental rehearsal to prepare for success. Imagine positive outcomes, particularly in the moments leading up to the performance, but also in the days and weeks before a significant concert.
Relaxation Exercises: Learn relaxation techniques like deep breathing or meditation to reduce stress and stay calm.
Positive Self-Talk: Replace negative thoughts with positive self-talk. Recall past successes and abilities. See also 'Positive Psychology for Musicians.'
Practice Handling Pressure: Simulate stressful situations during your preparation to get accustomed to them and prepare your responsiveness. This can be done through regular video recordings, performing in front of friends, and playing immediately after physical activity.
Mental Control: Focus on the present moment during the concert rather than dwelling on the outcome. Regular mindfulness practices can help you learn this skill.
Seek Professional Help: If 'choking' under pressure is a recurring issue, seeking the assistance of a psychologist can be beneficial. They can address individual concerns using evidence-based methods from psychology and psychotherapy, providing professional guidance, feedback, and pre- and post-concert preparation support."
These strategies can help musicians better manage performance anxiety and improve their ability to perform under pressure.
Conclusion
"Choking" under pressure is a very common phenomenon in both music and sports. According to a 2017 study by the University of Cambridge, approximately 70% of musicians experience stage fright or nervousness before performances, about 60% have delivered a subpar performance under pressure at least once, and roughly 25% regularly suffer from "choking under pressure." The actual number of affected individuals is likely much higher because, in general, most professional musicians do not publicly disclose such incidents, fearing that their openness might be interpreted as professional insecurity.
Furthermore, many musicians who face high levels of pressure, such as concertmasters and soloists, may use medications to combat stress symptoms, potentially experiencing less "choking" as a result. However, it is important to note that resorting to medication when dealing with "choking" is not recommended. There are strategies to cope with it effectively and enhance one's performance. Through mental training, relaxation techniques, and positive self-talk, individuals can reduce pressure and fully tap into their abilities. Self-compassion and patience are crucial components of this process.
Sources and further reading
Beilock, S. L., & Carr, T. H. (2001). On the fragility of skilled performance: What governs choking under pressure? Journal of Experimental Psychology: General, 130(4), 701–725. https://doi.org/10.1037/0096-3445.130.4.701
Furuya S, Ishimaru R, Nagata N (2021) Factors of choking under pressure in musicians. PLoS ONE 16(1): e0244082. https://doi.org/10.1371/journal.pone.0244082
Matei, R., & Ginsborg, J. (2017). Music performance anxiety in classical musicians–what we know about what works. BJPsych international, 14(2), 33-35.
Mesagno, C., & Beckmann, J. (2017). Choking under pressure: Theoretical models and interventions. Current opinion in psychology, 16, 170-175.
Mesagno, Christopher, Katharina Geukes, and Paul Larkin. "Choking under pressure: A review of current debates, literature, and interventions." Contemporary advances in sport psychology (2015): 148-174.
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