Excelsior, Karl Malone, Excelsior College discussed on The Savvy Psychologist's Quick and Dirty Tips for Better Mental Health

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Welcome back. This is savvy psychologist. I'm Dr Ellen Hendrickson, and helping meet life's challenges with evidence based research, a sympathetic ear and zero judgement. So listener, a deal from England wrote in and asked how he can perform better under pressure. A deal has spoken English as a second language for many years, and he has excellent communication skills. But he notes that in high pressure situations he sometimes gets anxious and the words don't come plus his accent becomes more pronounced. So what can he do to remedy this? Well, anyone who's ever been in a similar situation? And that is all of us knows how a deal feels. Even if we've done a task million times, like speak English walk up stairs, or navigate the grocery store under pressure or observation we get psyched out and lose the most basic of skills. Indeed. A friend told me that one storing a lunch interview she over thought, how to swallow and head to sit for a few moments with a mouthful of ice tea before she could collect herself and figure it out in short. It's universal pressure, whether it's pushing down on me or pressing down on you makes us second. Guess how to hold the putter work the laser pointer or pronounce niche, or is it niche, even though we usually do all those things without a thought. So what can you do in the moment? Whether trying to Ason audition, neyla presentation shoot, a free throw or spell coin Neha for the win at the national spelling bee, what can you do to pull out all the stops? Well this week, let's get it done with these three tips tip. Number one is get excited. So the researchers behind a hilarious, but solid study in the journal of experimental psychology made participants seeing the opening lines of journey's don't stop believing. But right before the small town girl took that midnight train. Each participant was a scientists say a statement at random and importantly, to try their best to believe it. They were assigned I am anxious. I am excited. I am calm. I am angry. I am sad. Or no statement at all next voice recognition software scored each performance on volume pitch and note, duration. Now what group performed worst? Well, you guessed it. The group that said, I am anxious and that makes sense, but who performed the best you might. Think that it was the group, that stated I am calm, which is what we often try to tell ourselves before big moment. But instead, it was the group that before belting where that city boy was born and raised said, I am excited. So why is this? Well before a big moment, we get physiologically activated. All bodily systems are go. And it's hard to slow racing heart and jangling nerves, even when we tell ourselves to calm down. So rather than trying to change our physiology, we can change our mindset by saying, I am excited this changes our view of the task from threat, which resulting Zaidi to an opportunity and one. We're excited about that seeing the task is something we get to do rather than something we have to do subsequently, improves our performance because after all everybody wants a thrill. Tip number two is get a grip using a ritual. So back in the days of the Colbert report host, Stephen Colbert, had a distinct backstage ritual before going on stage to tape the show, he would ring a bell in the studio bathroom. Listen to his producer say squeeze out some sunshine, touch the hands of each person who worked backstage, saving the prompt or operator for last chew on type of discontinued BIC, pen, and slap himself in the face twice now, much less complicated. But no less scripted rituals occur in sports of all kinds, take Gulf tiger. Woods has a pre putting routine that lasts precisely eighteen seconds, check a lineman adjust feet to looks at the ball. And then putt or basketball, Karl Malone would dribble the ball and mutter under his breath. And to this day, no one knows what he said to himself. But whatever it was it. Worked. He holds the record for the most free throws ever. Now colloquially people, sometimes refer to pre performance routines as being quote OCD, but it's different a true OCD ritual. The compulsion is done in response to an executive Bafokeng thought the obsession and the purpose of the ritual is to neutralize anxiety by contrast. The purpose of the pre performance routine is to regulate physiological arousal focus concentration and put the body on autopilot. So it can execute a move that would be hampered by overthinking now despite the fact that everyone from Carl Malone to your local high school, point guard has a routine. The scientific jury is still out on exactly how it works. A meta analysis of pre performance routines from sports as diverse as bowling polo gymnastics, and rugby showed that hypotheses and anecdotes, evidence abound. But the research has yet. To understand precisely what function all this, bouncing and muttering knee bending and kiss blowing actually fulfils. But until then go ahead and try it at worst. You buy yourself a quiet moment, and fast, you'll reap the benefits of improved concentration and a smooth entry into your move tip. Number three after the break. Today's episode is supported by Excelsior college. If you're listening to savvy psychologist, you're probably striving for ways to learn ro change, and improve yourself and Excelsior. College believes nothing is more transformative than education Excelsior. College is fully accredited nonprofit leader in online education for nearly fifty years. They've been helping adult students complete their college degree and achieve their career goals, Excelsior offers career focused programmes in health sciences nursing cybersecurity criminal Justice, business and more. Plus, they offer a generous transfer credit policy and dedicated student support at Excelsior you'll develop new skills forged new connections and gain the knowledge you need to excel. To learn more, visit E. X. C. E. L. S I R. That's Excelsior dot EDU slash keep learning. That's Excelsior dot EDU. Slash keep learning. Today's episode is sponsored by care of a subscription service that delivers personalized vitamins minerals, probiotics and more start by taking their fun online quiz and answer some questions about your diet, health goals, and lifestyle and just five minutes, you'll get a list of scientifically backed vitamins recommended for you care of newest offering is protein powder. It comes an individual packets and tubs all personalized for your fitness goals. So I'm make this podcast so you can be healthier. And I appreciate that care of prioritizes, your health to staring down the vitamin aisle in the grocery store feel overwhelming, but ordering care of vitamins is easy fast and personalized. So you know, you're taking good care of you for thirty percent off your first care of order. Go to take care of dot com and enter code savvy thirty that. Take care of dot com with the promo code savvy thirty. And now back to the show tip number three is get nodding from a study in the journal of sport, and exercise psychology comes a subtle yet. Powerful move literally, the researchers asked one hundred fifty crawfish members to participate in a study extensively about the use of headphones while working out. So the researchers divided the participants into two groups one group was asked to write out and audio record three positive statements about their current physical fitness. Like I'm in really good physical condition, or I have trained very hard every day or three negative statements such as I get injured way too often, or I feel more tired than usual next each participant. Listen to their own recorded statements through a set of headphones and we're told the headphones were being tested for. Actors like comfort and fit to a sensibly test this. They were asked to move their heads up and down essentially nodding in agreement without actually being told to nod or to shake their head side to side, essentially shaking their heads in disagreement, then each participant was asked to do vertical jump thirty squats and four dead. Lifts and what happened while the participants who nodded? Yes. Along to their positive statements, turbo charged their ethnic performance jumping, squatting and deadly shooting. The best of all the participants, those who nodded along to their negative statements deflated, their performance performing the worst, and those who disagreed with the positive or the negative their statements, were essentially neutralized. So secretly, the researchers had wanted to know if the physical movements of affirmation or refutation can amplify, whatever telling ourselves and the conclusion is yes, they. Can. So when you tell yourself I got this or even better. I'm excited. Nod along your body is paying attention. So to wrap it all up, though, with the flow of your physiology and tell yourself you're excited which creates opportunity ground yourself with a ritual, which creates focus and nod along, as you talk yourself through which creates affirmation the result in a world where some will

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