Win Big by Slowing Down:
Handle Pressure Like A Pro
by Linda A. Curtis
We can learn a lot about work performance by studying the success of world-class athletes like Andre Agassi. In January, he scored the eighth Grand Slam victory of his fifteen year career by winning the Australian Open, and he won again this weekend. Asked how he deals with the enormous pressure during key matches, he shared a proven technique anyone can use.
Early in his career, Agassi noticed his tendency to rush when under pressure. This resulted in reactionary plays, unforced errors and defeat. (Perhaps you've experienced moments like that.) So, he developed a technique to slow things down on the court. Reflecting inward, focusing on his heartbeat, he imagines it beating slowly, like a metronome... Tick-Tock-Tick- Tock. He effectively cancels out the noise of the crowd, (a particularly useful technique if the crowd isn't on your side) and creates space from a calm center for focused, skillful play.
When I first mention the value of slowing down to my corporate clients, they think I'm nuts. They run down their list of "places to go and people to see." They worry about falling even farther behind... that they might lose their drive... or the boss might perceive a lack of dedication. I tell them "no one has to know." In fact, this kind of practice requires as little as five minutes per day. And, I remind them how ineffective (and un-fun) all the rushing is. I suggest experimenting with this for a few weeks to see what happens. (Two of these techniques are here for you to learn in "Wisdom Tools" below.)
Do you think slowing down diminishes Andre Agassi's tenacity or his desire to win? No way! Instead of losing, he gains power and equilibrium by handling the one thing he can control: his reactions to pressure, fear, and stress. His Aussie win placed him number one on the ATP ranking, and earned him half a million dollars. How could slowing down under pressure transform your results?
Wisdom Tools: Five Minutes That Can Change Your Day
Most of us already know the wisdom of slowing down; still, applying this knowledge remains the challenge. Here are two proven tools that are designed to fold into a busy life. They can be done at home, in the office, in a car or airplane. Please try them. No kidding... Five minutes can revolutionize your day.
Connect to a Physical Sensation -- Like Agassi, go inward. Sit quietly and mentally connect to your heartbeat, touch your wrist pulse, or feel where your various appendages are connecting to the floor, the chair, or the air around you. Follow the rise and fall of your belly as you breathe. If five minutes seems eternal, start with sixty seconds at a stop light, sitting in a meeting, or as you wait for the elevator.
Bell of Mindfulness -- Pick a trigger from your environment to shift your awareness. Identify a regular occurrence (a telephone ring, a stop light, elevator rides, picking up the kids), and commit to pause immediately, taking three slow, deep breaths. Deliberately employ this environmental trigger point at least five times each day. One client, who assured me this was hokey, agreed to experiment. Each time she sat down for a meeting she took three slow, deep breaths. It was easy to remember because she attends alot of meetings. She found it expanded her objectivity and focus, clearing her 'mental decks' so she could generate creative ideas.
Get creative with these techniques until you find what works best for you. Stick with it for two weeks. Then, please send me an e-mail about the process.