In high-stakes situations, such as a job interview, an exam, or a sports competition, people falter under pressure, meaning they perform less than expected.
However, if that pressure were removed, they could tap into their full potential, said Dr. Jeri Tikare, a clinical psychologist at digital mental health and counseling platform Kooth.
But why? can this be avoided?
Why do people buckle under pressure?
Declining performance when it matters most is a known phenomenon, but only recently have studies begun to reveal the possible mechanisms behind this phenomenon.
“Giving in” under pressure may be linked to the “fight or flight” response, the body’s way of protecting itself from situations the brain perceives as threatening, Tikare explained.
“This mechanism has ensured our survival so far,” he said. However, sometimes our brains, for example, of public speaking. The physiological reaction ends up being similar.
Fight or flight mode stimulates the production of stress hormones such as cortisol and adrenaline, thereby increasing heart rate and blood pressure. A 2023 study published in the journal found that these cardiovascular factors could predict poor performance in competitive sports. Researchers measured the heart rates of 122 athletes during an Olympic archery competition and found that higher heart rates at the time of shooting were correlated with lower scores.
A matter of stress
Mental stress can lead to “snaps” because they focus more on the perceived threat than the actual task, Tikare said. This idea is supported by data from brain scans, which suggest that parts of the brain involved in motivation and attention are activated in stressful situations.
The presence of other people can be a key factor in “giving in” under pressure, suggests a 2007 review published in . Audiences can inspire performance, but they can also cause excessive self-monitoring and exaggerated caution. This heightened focus on oneself can disrupt one’s ability to perform complex skills that would normally be accomplished without much conscious thought as trained.
Furthermore, in a study of monkeys, researchers found that the prospect of large rewards can affect performance. The anticipation of a large reward interfered with “motor preparation,” a process in which the brain prepares the body to perform a task that involves movement. The study showed that the monkeys performed best when the reward was medium to large: large enough to motivate them, but not so large that it caused them to “give in” under pressure. In contrast, when given a “big reward,” the monkeys froze and performed poorly.
Why do people buckle under pressure? Which people are more prone to this?
Some people are more prone to “caving in” under pressure than others, says Sam Jahara, psychotherapist at Brighton and Hove Psychotherapy (UK). There may be “certain triggers for giving in under pressure, such as a major past event or failure that led to a loss of confidence,” Jahara explained.
“It may also be that a person is experiencing a lot of stress in their current life and therefore the resources needed to perform well are simply not available,” she adds.
Fortunately, people can practice to perform well under stress, says Chris Hartley, lecturer in sports psychology at the University of Stirling (Scotland). Additionally, if they panic during an activity, they can simplify the task into a “landing protocol” they’ve perfected.
“In high-pressure situations, our brains can develop ‘tunnel vision’ and focus on irrelevant things. In these situations, we can learn from the aviation industry, where runways guide planes safely at night. Similarly, you can create a ‘landing strip’ protocol with simple steps that you can follow at any time to bring yourself back to the core task,” explained Hartley.
Another strategy is to develop visualization techniques, says Tikare. By visualizing each part of the task before performing it, people can reduce the chances of “snapping” when faced with the actual task.
