Remember Messi during the FIFA World Cup 2023?
Everyone is waiting impatiently for Lionel Messi, the unchallenged football champion, to step up for a penalty. Argentina’s destiny is in his hands as the score is tied. Then, though, something unexpected occurs.
When Messi hits the ball, it flies wide but innocuously. Was it a chokehold due to the extreme pressure, or was it a squandered opportunity?
Join us as we go deeper into the science of stress and how it can even fool the most accomplished athletes. We’ll use Messi’s near-miss as a starting point to unravel the nuanced relationship between stress and optimal performance.
We’ll also be looking at strategies to manage stress and achieve peak performance, so stay tuned!
What is the Relationship Between Stress and Peak Performance?
Normally it’s well known that low stress is good. We usually tell family and friends, “Don’t take pressure everything will be fine”. But let’s see what the Yerkes Dodson Law suggests about stress and performance.
The Yerkes-Dodson Law suggests the relationship between stress and performance follows an inverted U-shaped curve as explained in the figure given below:
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Why does low stress lead to less performance?
Surprising right? Let’s dig deep into it.
Low stress can lead to less performance because it creates a lack of focus and motivation. Just like a car needing the right amount of gas to accelerate, our brains need a moderate level of arousal (often triggered by stress) to be engaged. When stress is too low, we fall into a state of boredom and disinterest, hindering our ability to concentrate and perform at our best
Without the physiological priming caused by moderate stress, our bodies aren’t in “game mode.” This diminished physiological readiness can then lead to sluggish movements, hindered focus, and ultimately, subpar performance.
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Optimal Stress:
As stress levels increase moderately, performance often improves. This moderate stress enhances focus, and alertness, and can increase motivation.
When the perceived challenge of a task matches your skill level and the stress response is managed well, you can enter a state of flow. This is characterized by complete immersion, focused attention, and feeling “in the zone,” where peak performance emerges effortlessly.
Examples include musicians reaching perfect harmony, athletes pulling off a difficult maneuver, or writers losing themselves in the creation flow.
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Excessive Stress:
If stress levels continue to rise, they surpass a tipping point, and performance starts to decline significantly. Excessive or chronic stress can lead to anxiety, cognitive impairment, and physical strain.
Under excessive stress, our body goes into overdrive. The hypothalamus, our stress control center, triggers the adrenal glands to pump out hormones like cortisol and adrenaline.
This surge is meant to give us a burst of energy and focus for the “fight-or-flight” response. However, when stress becomes chronic, these hormones stay elevated, leading to high blood pressure, impaired sleep, and foggy thinking. It’s like constantly pressing the gas pedal – the engine works overtime but eventually wears down.
While the Yerkes-Dodson Law provides a foundational understanding of the relationship between stress and performance, it serves as a starting point for further exploration and individual considerations.
Watch this TedTalk by Dr. Swaroop ( founder of MyMentalCoach) titled, “The mindset of hitting ‘last ball sixes‘” to get to know the relationship between stress and peak performance in elite athletes.
What is the Science Behind Stress?
Now, let’s understand what exactly happens in your body when any form of stress is observed.
Stress. We all experience it, and it can manifest in various ways, from mild feelings of unease to overwhelming anxiety and physical discomfort. But what exactly is happening inside us when we’re stressed? Understanding the science behind stress can help us navigate its challenges and build resilience.
The Stress Response: Fight or Flight
When faced with a perceived threat, real or imagined, our body initiates a complex response known as the fight-or-flight response. This response, originally designed to help us survive in dangerous situations, involves a cascade of events coordinated by the hypothalamus-pituitary-adrenal (HPA) axis.
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Hypothalamus:
This region in the brain acts as a control center. When it perceives stress, it triggers the release of corticotropin-releasing hormone (CRH).
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Pituitary Gland:
This gland, located at the base of the brain, receives the CRH signal and releases adrenocorticotropic hormone (ACTH).
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Adrenal Glands:
Located on top of the kidneys, these glands respond to ACTH by releasing cortisol, often called the “stress hormone.”
Cortisol’s Role
Cortisol’s primary function is to provide the body with the energy needed to respond to the perceived threat. It does this by:
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Increasing blood sugar levels:
This provides immediate energy for the muscles.
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Suppressing non-essential functions:
The body temporarily reduces tasks like digestion and immune response to focus on immediate survival.
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Heightening alertness:
Senses become sharper, and focus narrows to the perceived threat.
Let’s look at an example to understand this better. Imagine you’re crossing the street and suddenly see a car speeding towards you. Your body perceives this as a threat, activating the fight-or-flight response. Cortisol would surge, increasing your heart rate, breathing, and muscle tension, allowing you to either jump out of the way (fight) or sprint to safety (flight).
The Problem with Chronic Stress
While the fight-or-flight response is crucial for short-term survival, chronic exposure to stress can have detrimental effects on our physical and mental health. When stressors persist, cortisol levels remain elevated for extended periods, leading to:
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Weakened immune system:
Making you more susceptible to infections and illnesses.
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Increased blood pressure and heart rate:
Contributing to cardiovascular diseases.
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Digestive issues:
Including ulcers and constipation.
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Anxiety and depression:
Affecting mood and overall well-being.
Watch this video by TedEd titled, “How stress affects your body – Sharon Horesh Bergquist” to get a better understanding of stress and what it does to the mind and body if prolonged.
Understanding the science behind stress empowers us to manage its impacts effectively. By employing stress management techniques like mindfulness exercises, regular physical activity, and healthy sleep habits, we can build resilience and thrive even in challenging situations.
How can you Manage Stress and Peak Performance?
While you can’t “maintain stress” as stress is a temporary response, you can certainly manage it to achieve peak performance.
As an athlete, if you are looking for information about peak performance and strategies and steps to achieve it, you should check out this article by MyMentalCoach titled, “How can Mental Training Help you Reach Peak Performance“.
Here are some strategies to optimize your stress response and reach your full potential:
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Find Your Sweet Stress Spot:
As discussed earlier the Yerkes-Dodson Law tells us that optimal performance lies at the intersection of stress and calmness. It’s crucial to recognize your personal stress tolerance level and the amount of pressure that fuels your focus and motivation. Experiment with different techniques and find what works best for you.
Watch this very inspiring Ted Talk titled, “The Neurochemistry Of Peak Performance | Friederike Fabritius | TEDxKoenigsallee” to learn how stress works along with other elements to help you reach peak performance.
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Develop a Stress Management Toolkit:
Equip yourself with a toolbox of relaxation techniques to manage stress effectively when it arises. Here are a few effective options:
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Mindfulness and Meditation:
Practice focusing on the present moment and letting go of intrusive thoughts.
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Deep Breathing Exercises:
Slow, controlled breathing activates the parasympathetic nervous system, promoting relaxation.
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Progressive Muscle Relaxation:
Tense and relax different muscle groups to release physical tension.
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Regular Exercise:
Physical activity is a fantastic stress reliever and boosts overall well-being.
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Healthy Habits:
Prioritize adequate sleep, a balanced diet, and activities you enjoy to support your mental and physical health.
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Cultivate Resilience:
Building resilience helps you bounce back from challenges and navigate stressful situations more effectively. Here are some ways to foster resilience:
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Positive Self-Talk:
Counter negative thoughts with encouraging affirmations and focus on your strengths.
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Develop a Growth Mindset:
View challenges as opportunities for learning and growth, rather than setbacks.
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Build a Support System:
Surround yourself with positive and supportive people who can uplift you and offer guidance.
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Practice Gratitude:
Reflecting on the things you’re grateful for fosters a sense of perspective and well-being.
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Prioritize Recovery:
Remember, peak performance requires both high performance and adequate recovery. Pay attention to the importance of rest. Schedule downtime to recharge your mental and physical batteries. Disconnecting from work, engaging in hobbies, and spending time with loved ones can all help promote recovery.
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Start Mental Training:
If you find yourself frequently overwhelmed by stress or struggling to manage it effectively, don’t hesitate to seek Mental Training. Mental Coaches can provide valuable guidance and support in developing personalized coping mechanisms for managing stress and achieving peak performance.
With that being said it’s important to understand that you have to build a personal stress management toolkit that empowers you by incorporating these various strategies and tailoring them to your unique needs.
MyMentalCoach helps you manage your stress and provides personalized plans along with various exercises to achieve peak performance. You can get more details by the contacting this number +91 9823791323.
Bottom Line
The good news is, you are not alone in this journey towards managing stress and achieving peak performance. Millions of people actively work on navigating life’s pressures and unlocking their full potential.
Remember, progress is not always linear. There will be days when stress might feel overwhelming. However, with consistent effort and self-compassion, you’ll develop the resilience and skills to navigate challenges and reach your peak performance more often.
The journey towards managing stress and achieving your full potential is an exciting one, filled with opportunities for growth and self-discovery. So, embrace the journey, celebrate your progress, and remember, that you have the power to unlock your potential and thrive despite the inevitable hurdles life throws your way.
