Cara untuk tetap tenang dalam segala situasi

Summary

The 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

00:00

😓 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.

05:00

📚 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.

Keywords

💡Choking

Choking refers to the phenomenon where an individual, despite being highly skilled or trained, fails to perform well under pressure, especially during crucial moments. In the context of the video, it is used to describe how even top athletes like Ronaldo and Messi can experience a failure to execute when it matters most. The script mentions that choking is common and not limited to athletes but can affect anyone, including public speakers and business professionals.

💡Distraction Theories

Distraction Theories suggest that choking occurs when an individual's mind is overloaded with thoughts, leading to a lack of focus on the task at hand. The video explains that overthinking and multitasking can cause distraction, filling the mind with anxiety, doubt, fear, and other emotions, thus preventing the individual from concentrating on the immediate task. This theory is illustrated by the script's example of how pressure can cause over-analysis and affect performance.

💡Pressure

Pressure, as discussed in the video, can significantly impact an individual's ability to perform. It is described as a force that can lead to overthinking and a decrease in performance quality. The video uses an experiment with students to demonstrate how pressure can cause even academically strong students to underperform on simple tasks, while those with weaker academic backgrounds can excel on difficult tasks when not under pressure.

💡Overthinking

Overthinking is a cognitive process where an individual excessively analyzes a situation, often leading to increased anxiety and a decrease in performance. In the video, it is mentioned as a factor contributing to choking under pressure. Overthinking can cause individuals to become too focused on potential outcomes or mistakes, rather than the task itself, as illustrated by the script's discussion on the impact of pressure.

💡Rituals

Rituals, as mentioned in the video, are specific routines or actions that individuals perform to help them focus and reduce stress before undertaking important tasks. The script suggests that musicians and artists often have pre-performance rituals, such as deep breathing or repeating certain phrases, which can help improve performance under pressure. The video encourages the audience to develop their own rituals to maintain composure.

💡Ultimate Goal

The Ultimate Goal is a concept introduced in the video as a way to maintain focus and motivation under pressure. It refers to the end objective or the larger purpose that an individual is working towards. The video suggests that by keeping the ultimate goal in mind, one can regain focus and perspective when faced with stressors or challenges, as they are merely temporary phases to overcome in achieving the goal.

💡Practice

Practice is emphasized in the video as a key method to overcome choking. It suggests that through consistent and focused practice, particularly in stressful situations, individuals can build resilience and perform better under pressure. The video uses the script's narrative to advise viewers to practice not just in ideal conditions but also to simulate high-pressure scenarios to prepare for real-life challenges.

💡Focus

Focus is described in the video as the ability to concentrate one's attention on a specific task or goal. It is portrayed as a crucial factor in preventing choking under pressure. The video advises viewers to maintain focus on their ultimate goal as a way to navigate through stressful situations and to avoid being distracted by immediate pressures.

💡Emotions

Emotions play a significant role in the video's discussion on choking. It is mentioned that emotions such as anxiety, fear, and doubt can distract an individual and lead to a decrease in performance. The video suggests managing these emotions through practice and rituals to ensure they do not interfere with the ability to perform under pressure.

💡Performance

Performance in the video refers to the act of executing a task or skill, particularly in a public or high-stakes setting. It is central to the discussion on choking, as the video explores how external factors like pressure and internal factors like emotions can impact an individual's ability to perform at their best. The script uses examples from sports and other fields to illustrate the importance of managing these factors for optimal performance.

💡Stressful Situations

Stressful Situations are contexts or environments that can induce stress, leading to potential choking. The video discusses how individuals can prepare for and perform in stressful situations through practice and mental strategies. It uses the script's examples to show that even in high-pressure environments, with the right mindset and preparation, individuals can mitigate the risk of choking.

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