This Way You Prevent Too Much Pressure to Perform


A little pressure is healthy and good for your performance! Too much pressure works the other way around. Then you may feel like you're losing control. How do you recognize unhealthy performance pressure? We will explain how to turn too high a stress level into healthy stress. Stress and pressure to perform often arise from beliefs. For example, you think you should perform better than your fellow students. If that fails and you or your environment continue to set the bar too high, things will go wrong. With too many expectations, the pressure to perform increases, but your ability to perform decreases. To counter this downward spiral, it's important to recognize the signals in time.

What is healthy performance pressure?

You regularly experience pressure to perform and have no problems with that. Your exam gives you the feeling that you've to perform: study and pass. In response, pressure, stress or tension arises. You get nervous, you've an increased heart rate or thoughts that make you wonder if you've learned enough. Don't worry, this is all perfectly normal.

What is unhealthy performance pressure?

It becomes worrisome when the pressure to perform becomes too great or too small. You react so strongly to that that you can no longer function normally. For example, you stay tired; constantly feels stress and anxiety; you sleep badly and are gloomy. With too low a pressure you get bored and you get the feeling that everything is meaningless. Take these signals seriously.

How do you recognize too much pressure to perform?

Recognition is the first step. Where does your pressure to perform come from? To get started, ask yourself the following questions:

  • Do you do things that don't suit you?
  • Are you asking too much of yourself?
  • Is your environment asking too much of you?
  • Have you developed a 'fear of the fear'?

You can get a fear of a fear if you've experienced too much pressure to perform in the past. You become afraid that this will happen again. It's important to learn to control this fear. Relaxing activities that clear your mind and focus your attention help with this. Think of meditation, reading, yoga, sports or perhaps cooking.

What do you do against too much pressure to perform?

For example, do you experience too much pressure because you do many things that don't match your qualities? Then, for example, talk to a tutor about your current study and any other options. In any case, regardless of such specific solutions, it's good to:

  • Ask someone for help
  • Take good care of yourself, so that you feel better about yourself
  • Sleep well, eat, drink, exercise enough, organize social contact and relaxation.

How do you avoid suffering from performance pressure?

  • Keep an overview of your situation. Are you satisfied like this?
  • Always ask yourself what has priority.
  • Make a clear schedule.
  • Make sure you're up to date with your courses.
  • Don't let your work pile up and you feel like you're losing control.
  • Focus on yourself. Don't compare yourself to others. This prevents you from seeing your performance as 'less' and wanting to compensate when someone else seems faster or better.
  • Don't get distracted by all the great stories on social media. Everyone shows their best side there. Consciously or unconsciously, you may think you should do it that way.
Remember: everyone runs their own race. So you too.

Good luck!

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