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How do I handle my performance pressure?

Questions

Dear Network Doctor

I'm a 16-year-old girl who has started to feel very stressed again.

It must be said that I am the typical quiet and dutifully skilled girl. When I started in high school I was in a class I just did not love. I started to be very stressed and had to get appointments all the time when I did not spend my homework in order not to feel, that I did not spend my time well enough.

I cried a lot, had a stomach ache when I was at school, slept badly, was forgetful and could be sad suddenly and for no reason. I ended up in high school, starting in 10th grade instead.

I have always had a good time at school and have had good marks, but have always had a lot of expectations for myself, how well I should do it. I've had a lot of difficulty stopping by, and by letting it look like a defeat rather than something I chose because I just was not happy to go there.

It went over, but now, four months later, to come back in connection with the fact that I have to apply for high school again and having started working. I'm so afraid not to do well enough that I can not sleep.

All thoughts run around. I have begun hyperventilators a few times. When the mind is constantly running in my mind, I get the feeling that I just want to disappear or climb into a hole and get back when all the expectations are gone.

What can I do to improve? How can I try to do so I do not experience the same feelings when I start in high school again this summer? What can I do that I do not put so high expectations for myself all the time?

Yours sincerely

One asks

Reply

Dear Questions

Thanks for your mail.

You tell me that you have a lot of thoughts and expectations for yourself and that these have been activated when you graduated from high school and went back to primary school and now have to apply for high school.

The thoughts are so pronounced that it disturbs your night's sleep, and it all affects your mood. If one expects himself to "perform" 120 percent seven days a week, yes, you can set yourself an impossible task. There is none of us who provides our very best every single day, so you should not expect that from yourself.

You write that you have always been easy at work and homework at school. It is nice for you, but it is of course clear that when you start high school, you have to worry about it, because the level is higher in upper secondary education than in primary school. So if you are in the elementary school used to be among the best third, yes, you will be in high school with other students who are equally skilled and you may not be automatically among the students who get the best marks.

This means that you have to do some homework, but on the other hand you should also limit your homework and remember to stay free - and keep away without thinking about your homework.

Many find help in a solid structure; for example, where you do homework from home and until 18 o'clock, eat dinner and then just do an hour's homework from 19 to 20, after which you can relax, watch movies, enjoy the girlfriends. A similar plan can be made for the weekend, where you do homework in the morning and until mid afternoon, for example at 15 o'clock. If you have a fixed schedule, you are free to think about whether you have done well now enough and if you have worked long enough.

When you go to bed in the evening, try to do mindfulness exercises. Find an application for your phone with exercises and then spend five to ten minutes listening to mindfulness exercises when you turn off the light and have to sleep. You will probably find that these exercises help you clear the consciousness of the many thoughts.

As far as your many expectations apply to yourself, I feel that you might be able to work a bit with your self-esteem. In particular, I would recommend you to log on the libraries website () and reserve Melanie Fennell's book "Overcoming Low Self-esteem".

It is a practical and pragmatic self-help guide based on cognitive techniques for the benefit of people with self-esteem problems. Alternatively you can buy the book, it costs almost 300 kroner. I think you will find great help in the book. Good work and reading.

Yours sincerely

Hans M?rch

Specialist in psychiatry
How do I handle my performance pressure?

FAQ - 💬

❓ How do you handle high-pressure situations?

👉 Try these tips to keep high-pressure situations from escalating.

  1. Notice stress in its early stages. ...
  2. Think first, act second. ...
  3. Identify what you can (and can't) control. ...
  4. Find a distraction. ...
  5. Breathe! ...
  6. Stay positive. ...
  7. Calm your voice. ...
  8. Understand you have a choice.

❓ How do you handle working under pressure answer?

👉 While working under pressure, reframe the situation as an opportunity to prove yourself. Visualize a happy outcome and actively work toward it. Find a work-life balance: Although your work-life balance may suffer during busy times at work, it's important to spend a portion of your day doing what you enjoy.

❓ How do you work under pressure give me an example?

👉 Example answers One time I was supposed to deliver a project to a client in five days. A colleague who was working with another client had the same deadline, but he had to take a leave of absence due to personal reasons. I was forced to take up both projects at the same time, but I did not let the stress affect me.

❓ What does it mean to handle pressure?

👉 to handle the pressure (of a situation): to manage, to deal with or to control the pressure, the demands, the stress (of a situation)

❓ What is a good example of working under pressure?

👉 Examples of how the ability to work under pressure can be developed or evidenced. Dealing with an emergency. Overcoming problems or issues to achieve a goal, e.g. losing assignment data or work. Reorganising responsibilities in a group task if one member unexpectedly drops out.

❓ How do you handle pressure and stressful situations?

👉 2. Commit to a Positive Attitude

  1. Decide what you can do. Pinpoint which parts of the situation you have the power to change or influence for the better. ...
  2. Get support. Find someone to talk to about your situation. ...
  3. Care for yourself. Take especially good care of yourself when stress in your life is high.

❓ How well do you handle stress pressure?

👉 "Stress can be a big motivator for me. A healthy amount of pressure helps me produce efficient, quality work by giving me a picture of what my colleagues need from me and when. I've experienced stressful situations that bring my team together, and have seen some of our best work come from pressure."

❓ How do u handle stress and pressure?

👉 Some ways of dealing with stress to consider are mindfulness or meditation, getting rid of interruptions or distractions, prioritizing and balancing your work, and using stress as a motivator, among others.

❓ How do you act under pressure?

👉 Here are five steps to take to build this approach to performing well under pressure:

  1. Separate yourself from your thoughts. ...
  2. Practise labelling your feelings more accurately. ...
  3. Replace forms of self-talk that increase the pressure. ...
  4. Break some of your own rules. ...
  5. Identify and remember your values.

❓ How do you handle difficult situations at work answer?

👉 1:535:53HOW DID YOU HANDLE A DIFFICULT SITUATION ...

❓ How do you react under pressure interview question?

👉 How to answer “How do you work under pressure?”

  1. Use the STAR method. STAR stands for Situation, Task, Action and Result. ...
  2. Be honest. It's best to be completely honest when discussing your abilities in a job interview. ...
  3. Stay calm and collected. Interviewers often observe nonverbal cues . ...
  4. Mention your ability to manage stress.

❓ How to manage pressure and optimize performance?

👉 Obviously, for managing pressure and optimizing performance we want to focus on increasing positive self talk while minimizing negative. (Whitelock and Asken 2012) There are a number of topics that self talk can focus on, but only self talk that is positive and focused on the specific task at hand will be truly helpful.

❓ How to handle pressure at work?

👉 Carry on with your responsibilities, no matter what is going on. Consciously bringing your mind back to your current action in completing your important tasks will help you let go of worrying and other stress. Staying positive and focusing on your work, regardless of the circumstances, demonstrates tremendous ability to handle pressure at work.

❓ How do you know when you are under too much pressure at work?

👉 How to Know When You are Under too Much Pressure at Work. 1 1. Identify what stresses you out. 2 2. Make healthy choices. 3 3. Set certain limits for yourself. 4 4. Ensure you take time out to replenish yourself. 5 5. Learn relaxation techniques. More items

❓ How do you deal with pressure in sports?

👉 6 Tips on Dealing with Pressure in Sports 1 Reframe Pressure. 2 Reduce External Sources of Pressure. 3 Reduce Internal Sources of Pressure. 4 Recognize the Symptoms of Being Under Pressure. 5 Use Pressure in Training. 6 ... (more items)


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