391. How to Overcome Performance Anxiety with the 1 Thought System

Oct 3

In our ongoing exploration of the 1 Thought System, we’re diving deeper into the mental game with our trusty tool, the 1 Thought System. If you’ve been following along, great. If not, we’ll catch you up in no time.

The Weight of Performance Anxiety

Performance anxiety, often referred to as “choking” under pressure, is a formidable adversary that affects individuals in various fields. The fear of failure and the pressure to meet expectations can be overwhelming, leading to a cascade of physical and mental reactions.

Why Overcomplicate When You Can Simplify?

Picture this: You’re trying to juggle two thoughts at once. It’s like the famous optical illusion with the vase and the faces; it gets pretty messy. You can’t focus on both at one time. In the world of sports, overthinking can be your worst enemy. That’s where our hero, the 1 Thought System, steps in.

So, What’s The 1 Thought System?

At it’s core, this system is all about keeping it simple. In a world full of noise, distractions, and performance pressure, it’s your secret weapon to cut through the clutter. Basically, it’s the thought that helps give you the best shot at executing the next play.

Unraveling the Physiological Response (what’s going on in the body)

Understanding the physiological components of performance anxiety is crucial in addressing and overcoming it. Here’s what’s happening in your body when performance anxiety has a grip on you:

1. Fight or Flight Response

Activation of the sympathetic nervous system: When faced with a perceived threat (in this case, the pressure to perform), your body’s sympathetic nervous system kicks into high gear.

Release of Stress Hormones: The adrenal glands release stress hormones, primarily adrenaline and cortisol. These hormones CAN help sharpen your focus and increase your energy levels, but they can also take you off the rails if you don’t have something to help channel them.

2. Physical Symptoms

Increased heart rate: Your heart rate accelerates to pump more oxygen-rich blood to your muscles and brain, preparing you for physical exertion.

Muscle tension: Muscles tense up as a result of the increased blood flow, preparing the body to respond quickly.

Sweating: Sweating increased to regulate body temperature during heightened activity. Do your palms sweat? This is a normal reaction.

3. Mental and Emotional Impact

Heightened alertness: Your senses become more acute, and you become hyper-aware of your surroundings.

Nervousness and fear: Anxiety triggers feelings of nervousness, fear, and apprehension, which can be paralyzing.

Streamlining Your Focus with the 1 Thought System

The 1Thought System offers a powerful way to not counteract, but use these physiological responses by streamlining your mental process and providing a singular point of focus. Instead of succumbing to anxiety-induced distractions, you anchor yourself to one powerful thought.

A Real-Life Example

Jason Motte, the closer for the 2011 World Series Champion St. Louis Cardinals, and I met in 2018. When we first started talking about his in-game routines, he started telling me in detail about what he thinks about.

He was telling me about how when he came set, he took a deep breath and was looking towards third base. Sometimes he would close his eyes and sometimes other baseball players would come up to him and say, “Man I thought you were sleeping out there!” This goes to show his level of relaxation and calm.

What he was focused on as he came set and took his deep breath was in one thought, “Blowing up the catcher’s glove with his fastball.”

Is this simple? Yes.

Is it easy to do? Not so much. Just go back and read what’s happening to you physiologically when you’re out there.

Simple and consistent though. That’s what it is. Remember: Consistify.

That’s the 1 Thought System. Your mental approach that’s linked directly to what you’re doing during your physical routine. That’s how you overcome performance anxiety.

In A Nutshell

The 1 Thought System is your ticket to unleashing your potential. Keep it simple, stay focused, and watch yourself soar. If you’re interested in learning EXACTLY how to apply this to your game… see below.

Learn how to stop performance anxiety by taking the 11 Week Challenge inside the Mental Skills Mechanics

Take the guesswork out of confidence building. 11 video lessons to walk you through how to get rid of performance anxiety step-by-step, so you know exactly what to do.

Get the tools and strategies you need to take action. The course includes a PDFs and powerpoints, plus new examples and applications that you can’t find in The Mental Game Blog.
Learn a framework that works for elite mental performance. You can use this course to build your mental game – from resilience, to embracing failure, to visualization and mental imagery. It’s all in there.