Cara untuk tetap tenang dalam segala situasi
Summary
TLDRThe video script discusses the phenomenon of 'choking', where even highly skilled individuals fail to perform well under pressure. It explains two theories behind this: distraction theories, which suggest that overthinking and multitasking lead to a lack of focus, and the vulnerability of the brain to stress. The script also offers strategies to combat choking, such as extensive practice, especially under stressful conditions, and establishing pre-performance routines to enhance performance under pressure. It emphasizes the importance of focusing on the ultimate goal to maintain calm and refocus when under stress.
Takeaways
- 🏆 Choking is a common phenomenon where even highly skilled athletes or individuals can fail to perform well under pressure during crucial moments.
- 🤔 The first theory behind choking is 'distraction theories', suggesting that overthinking and multitasking can lead to a lack of focus and being overwhelmed by anxiety, doubt, fear, and other emotions.
- 🧠 The human brain, despite its capabilities, has a limited capacity for processing information and is highly susceptible to pressure, which can lead to over-analysis and choking under stress.
- 📚 An experiment mentioned in the script showed that smart students given easy math problems under pressure performed worse than students with poor academic records given difficult problems without pressure.
- 👨🏫 The script suggests that to avoid choking, one should practice extensively and under stressful conditions to build resilience and reduce the surprise factor when facing similar real-life situations.
- 🎵 Musicians and artists often have pre-performance rituals, such as deep breathing or repeating certain phrases, which can help improve performance under pressure according to researchers.
- 📖 The speaker personally uses rituals like reading quotes or poems to calm down and focus before important events, emphasizing the importance of having personal rituals.
- ☕️ The speaker also mentions the practice of having a focused morning routine, like drinking coffee without distractions, to set the tone for a successful day.
- 🎯 Focusing on the 'ultimate goal' can help individuals remain calm under pressure by reminding them that current stressors are just temporary phases needed to achieve their bigger objectives.
- 👍 The script encourages viewers to like, share, and subscribe, indicating the importance of community engagement and support in overcoming challenges like choking.
Q & A
What is the phenomenon where an athlete fails to perform well during crucial moments despite their skills and training?
-The phenomenon is called 'choking', which refers to a situation where even after months or years of training and learning, an individual fails to execute skills when it matters the most.
Which two theories are mentioned in the script to explain why skilled individuals might experience choking?
-The two theories mentioned are 'distraction theories' and the impact of 'pressure' on the brain's ability to process information.
How does distraction theory explain choking during high-pressure situations?
-Distraction theory suggests that an individual's mind becomes too full, leading to overthinking and multitasking, which prevents them from focusing on the task at hand. Their thoughts are often filled with anxiety, doubt, fear, and other emotions, causing their attention to be scattered.
What role does the brain's capacity play in choking under pressure?
-The brain, despite its capabilities, has a limited capacity to process information. When under pressure, it can become overwhelmed and unable to process too much information at once, leading to choking.
Can you provide an example from the script that illustrates the effect of pressure on performance?
-In the script, an experiment is mentioned where five academically smart students were given an easy math problem under pressure and failed, while five academically weaker students were given a difficult problem without pressure and succeeded.
What are the characteristics of individuals who are more prone to choking under pressure?
-People who are naturally anxious, panicky, or fearful of being judged by others are more susceptible to choking under pressure.
What are some strategies suggested in the script to cope with pressure and prevent choking?
-The script suggests practicing extensively, especially in stressful situations, developing personal rituals or routines, and focusing on one's ultimate goal to maintain composure under pressure.
Why are rituals or routines important before performing under pressure, according to the script?
-Routines or rituals can help improve performance under pressure by providing a sense of familiarity and control, which can reduce anxiety and help maintain focus.
What does the script suggest as a personal ritual to help with performance under pressure?
-The script mentions that the speaker personally reads certain lines or poems from Henry David Thoreau's 'Walden' or has a coffee and a smoke without distractions in the morning before a big event.
How can focusing on the ultimate goal help in preventing choking under pressure?
-Focusing on the ultimate goal can help refocus one's attention and remind them that the current pressure is just a phase they need to go through to achieve their larger objective.
What is the final advice given in the script for maintaining calm under pressure?
-The final advice is to continue practicing under pressure, with focus, and to instill in one's mind that they have a significant goal to achieve.
Outlines
😓 Overcoming 'Choking' Under Pressure
This paragraph discusses the phenomenon of 'choking,' where even highly skilled individuals fail to perform well under pressure. It mentions that this can happen to anyone, including top athletes like Ronaldo and Messi. The speaker introduces two theories: 'distraction theories' which suggest that overthinking and multitasking can lead to a lack of focus, and the impact of pressure on the brain's capacity to process information. An experiment is cited where smart students under pressure performed worse on an easy math test compared to average students who were not under pressure and could solve a difficult problem. The paragraph emphasizes that even with years of practice, people can still 'choke' under pressure, especially if they are prone to anxiety or fear of judgment.
📚 Strategies to Manage Pressure and Perform Well
The second paragraph offers strategies to manage pressure and perform well. It suggests increasing practice to build confidence and familiarity with stressful situations. The speaker also recommends establishing pre-performance rituals, like deep breathing or repeating a phrase, which can help improve performance under pressure. The paragraph shares personal examples, such as reading lines from Henry David Thoreau's 'Walden' or having a coffee and cigarette on the terrace without distractions before a big event. The importance of focusing on the ultimate goal during stressful situations is highlighted to maintain perspective and composure.
Mindmap
Keywords
💡Choking
💡Distraction Theories
💡Pressure
💡Overthinking
💡Rituals
💡Ultimate Goal
💡Practice
💡Focus
💡Emotions
💡Performance
💡Stressful Situations
Highlights
The phenomenon of athletes failing at crucial moments despite their skills is called 'choking'.
Choking is common and can happen to anyone, even top athletes like Ronaldo and Messi.
Distraction theories suggest that overthinking and multitasking can lead to a lack of focus under pressure.
The human brain has a limited capacity for processing information, making it prone to distraction and choking under stress.
An experiment showed that smart students under pressure performed worse on easy math problems compared to average students given difficult problems without pressure.
Pressure can cause over-analysis and affect performance, even in tasks that are well-practiced.
Individuals who are naturally anxious or fear being judged are more susceptible to choking.
To prevent choking under pressure, one should practice extensively.
Practicing in stressful situations can help one remain calm under pressure.
Establishing pre-performance routines or rituals can significantly improve performance under pressure.
Examples of rituals include deep breathing, repeating phrases, or performing specific movements before a task.
Routines can help maintain focus and reduce the impact of stress on performance.
Focusing on the ultimate goal can help regain focus when under pressure.
The ultimate goal serves as a reminder that current stress is just a phase to overcome to achieve greater success.
The importance of continuous practice under pressure to build resilience and maintain performance.
The talk concludes with a reminder to like, share, and subscribe for more insightful content.
Transcripts
pernah enggak Kalian nonton pertandingan
olahraga gitu lalu ada atlet yang kurang
sedikit lagi bisa menang dia lagi di
clutch moment kamu yang nonton pun ikut
deg-degan ikut gelisah tapi atletnya
gagal mengeksekusi kesempatan untuk
menang fenomena yang dirasakan atlet ini
dinamakan
joking yaitu suatu kondisi di mana meski
kita sudah berbulan-bulan atau bahkan
bertahun-tahun berlatih atau mempelajari
suatu ilmu yang berarti Bisa dibilang
kita udah ahli udah jago tapi di momen
penting seharusnya skill itu keluar kita
malah
gagal kalau didengar kayaknya sesuatu
yang parah dan menyeramkan ya tapi
choking ini sangat umum terjadi bahkan
sekelas Ronaldo dan Messi pasti pernah
mengalami hal ini dan gak cuman atlet
aja siapun seperti public speaker bisnis
atau siapun bisa mengalami joking tapi
pertanyaannya Kenapa orang-orang yang
sudah jago pada bidangnya itu bisa
mengalami
[Musik]
choking dari yang saya saya temukan ada
dua teori yang pertama adalah
distraction theories yaitu suatu kondisi
di mana seseorang itu pikirannya terlalu
penuh overthink multitasking jadi enggak
bisa
fokus biasanya pikirannya ini dipenuhi
oleh kegelisahan keraguan ketakutan dan
emosi-emosi lainnya jadi bukannya fokus
ke hal yang ada di depannya malah
pikirannya terdistraksi ke mana-mana
otak manusia itu emang hebat tapi otak
yang hebat itu juga punya kapasitasnya
sendiri jadi dia enggak bisa memproses
terlalu banyak informasi dalam satu
waktu dan Enggak cuman itu aja otak itu
sangat rentan terhadap
tekanan sebagai contoh dulu waktu saya
masih kuliah dosen Saya pernah membahas
dampak tekanan kepada
manusia jadi ada satu eksperimen yang
dilakukan kepada beberapa remaja
Katakanlah ada 10 remaja yang lima
pintar Akademi yang lima lagi jelek
akademinya lima orang yang pintar Tadi
diberi soal matematika yang gampang
banget yang Bahkan seharusnya anak sd
pun bisa ngerjain tapi ketika ngerjain
para peneliti ngasih mereka tekanan
misalnya Ya dikasih batas waktu
persoalnya dibikin ragu Apakah
jawabannya benar atau tidak dan
sebagainya dan hasilnya lima orang ini
enggak bisa nyelesainin soal matematika
yang mudah itu
sebaliknya lima orang yang akademiknya
jelek mereka dikasih soal yang cukup
sulit untuk ukuran anak SMA tapi mereka
bisa mengerjakan tanpa tekanan dan ya
lima orang yang jelek akademinya Ini
justru bisa menyelesaikan soal
matematika yang sulit
itu jadi ingat ya tekanan itu bisa
membuat seseorang terlalu over analy
terhadap hal yang sedang dilakukan atau
yang sedang mereka hadapi bahkan ketika
kita melakukan sebuah hal yang sudah
kita lakukan selama bertahun-tahun
bahkan mungkin ribuan kali ketika kita
berada di bawah tekanan kita akan tetap
rentan terhadap choking apalagi kalau
kamu aslinya emang orang yang gampang
gelisah gampang panik atau yang selalu
takut dijudge atau dinilai oleh orang
lain yang kayak kalian ini yang paling
rentan terkena
Ching Lalu bagaimana Pak caranya untuk
tetap di bawah tekanan ya sebetulnya
simpel yang pertama jelas banyakbanyakin
berlatih yang kedua banyak-banyakin
berlatih di situasi yang menekan yang
stressful yang melelahkan jadi biar kita
gak kaget Ketika nanti kita di situasi
yang sama yang ketiga ini lebih ke tips
ya biasanya para musisi para artis dan
sebagainya mereka sebelum per selalu
punya rutinitas atauitual mereka sendiri
misalnya ya narik nafas yang dalam
beberapa kali mengulang-ulang sebuah
kalimat atau melakukan beberapa gerakan
tertentu dan ritual atau rutinitas tadi
menurut para peneliti itu bisa sangat
membantu kita untuk meningkatkan
performa ketika kita di bawah tekanan
Jadi kalian harus punya rutinitas atau
ritual kalian sendiri sebelum melakukan
sesuatu yang
penting Kalau saya sendiri ya kadang nih
semisal saya gelisah belum melakukan
Deal bisnis yang besar atau Apun itulah
Saya biasanya membaca ulang beberapa
kalimat atau puisi dari bukunya Henry
David toreau yang berjudul
walden atau kalau misal situasinya gak
begitu mendadak ya biasanya saya di pagi
hari sebelum melakukan sesuatu yang
besar saya ngopi sambil ngerokok dulu di
teras rumah tapi selalu saya paksakan
tanpa distraksi jadi saya enggak megang
HP saya enggak baca buku pure bengong
aja eview Kenapa saya harus berhasil
hari ini yang keempat selalu fokus pada
Ultimate goalmu gunanya Ultimate goal
itu supaya kamu ketika berada di bawah
tekanan bisa segera kembali fokus dan
mengingat bahwa semua hal yang menekan
yang sedang terjadi padamu saat ini itu
hanyalah fase sebuah fase yang harus
kamu lalui untuk mencapai Ultimate Gomu
jadi ingat ya untuk bisa tetap selalu
tenang di baah tekanan kamu harus terus
berlatih di bawah tekanan berlatih
dengan fokus dan menanamkan di pikiranmu
bahwa kamu punya suatu gol besar suatu
tujuan yang harus kamu raih
oke sekian dari kuliah kita hari ini
jangan lupa like share dan subscribe
تصفح المزيد من مقاطع الفيديو ذات الصلة
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Why we choke under pressure -- and how to avoid it | Sian Leah Beilock
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Conscious Adult Choking
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