How to Be Better: Turn Pressure into Performance

"Pressure is a privilege - it only comes to those who earn it." - Billie Jean King

"I invite pressure."

This simple yet powerful statement encapsulates my mindset and that of elite performers. Not everyone will relate to this perspective, and that's okay. Many see pressure as a burden to be avoided, but instead of running from it, move toward it.

Pressure can be a valuable asset in your mental performance and personal growth journey.

Pressure often gets a bad rap. We associate it with stress, anxiety, and the fear of failure. But at The Be Better Academy, we reframe pressure as an opportunity—an opportunity to rise to the occasion, showcase our skills, and push beyond our perceived limits.

This reframing and shift in perspective is the key to not just handling pressure, but thriving under it.

Context

As an observer of human behaviour, I've noticed a fascinating trend. When faced with pressure situations, people tend to fall into two categories: those who crumble and those who shine. The difference isn’t in their abilities but in their mindset and approach.

Many people try to avoid pressure at all costs, seeing it as a threat to their lifestyle, comfort, and success. The problem with this avoidance is that it can lead to missed opportunities and stunted growth. You stay in your comfort zone without seeing what’s on the other side of the door.

On the other hand, those who learn to take on pressure often find themselves achieving things they never thought possible. Has that happened to you? Have you ever dreaded the idea of going through something you weren't looking forward to, only to realise after the fact how beneficial it was to you?

To shine under pressure doesn’t mean perfect execution—it’s about the ability to navigate through challenges, sometimes going sideways or backwards before finding success.

The Science Behind Pressure: Yerkes-Dodson Law

Have you ever wondered why a little pressure can enhance your performance while too much pressure causes you to feel overwhelmed? This concept is explained by the Yerkes-Dodson Law—a psychological principle that illustrates the relationship between arousal (or pressure) and performance.

The Yerkes-Dodson Law shows that performance increases with physiological or mental arousal (like pressure) but only up to a certain point. When arousal becomes too high, performance decreases. This creates a bell-shaped curve, where moderate pressure can boost performance, while too much can lead to stress and a drop in efficiency.

To put it simply:

• Low pressure leads to low performance due to lack of motivation or engagement.
• Moderate pressure pushes you to focus, sharpen your skills, and maximise your potential.
• High pressure can overwhelm you, leading to anxiety and poor performance.

It’s important to find that sweet spot where pressure fuels your best work.

A Relatable Example

Think about the last time you had a tight deadline at work. While initially stressful, you may have found yourself more focused, creative, and productive as the deadline approached.

This is pressure working in your favour.

Imagine you have to prepare a report by the end of the day. Instead of panicking, you:

1. Shift your mindset: "This is my chance to showcase my analytical skills."
2. Prepare effectively: You gather all necessary data and outline your report.
3. Control your physiology: You take a few deep breaths to calm your nerves and remind yourself, "I've got this."

The result might surprise you.

Challenge

So this week, here’s your challenge:

1. Identify a pressure situation in your life for the upcoming week. It could be a presentation, a difficult conversation, or a personal goal.
2. Apply one of the methods discussed—mindset shift, preparation, or physiological control—and approach it differently.
3. After the event, reflect on the experience. How did your new approach affect your performance? How did it feel compared to your usual response to pressure?

Closing Thoughts

Pressure can be a gift.

It means you’re at the doorstep of something meaningful. When harnessed correctly, it can be the force that propels you to greater heights.

It’s not about having zero fear or perfectly navigating through pressure-filled situations. It’s about using that energy and that moment to fuel your performance rather than hinder it. Keep pushing your boundaries and taking on challenges.

The next time you feel the weight of pressure, smile—you’re exactly where you need to be.

Until next time,

Oliver Bukasa

Mindset and Mental Performance Coach