Why We Choke When It Matters Most—And How to Stop It

Master the Art of Staying Cool and Performing Your Best Under Pressure

Imagine this: You’re in the spotlight, about to deliver a presentation (or perform in a job interview) you’ve prepared for weeks. But instead of confidence, you feel your heart race, your thoughts scatter, and your voice tremble. Why does this happen?

This is what psychologists call “choking.”

Choking isn’t just “messing up.” According to Sian Beilock, author of Choke, it’s when your performance crumbles under pressure, even though you have the skill and preparation to succeed. It’s not about lacking talent—it’s about how our brain reacts in critical moments.

What Happens When You Choke?

Under pressure, your brain often tries to help too much. Instead of letting practiced skills flow naturally, you overthink every move. Your working memory, which handles short-term information, gets overloaded. Stress hormones spike, making focus harder. As a result, your well-practiced abilities falter.

Beilock explains that choking is common in high-stakes scenarios like sports, tests, job interviews, or public speaking. The good news is that you can train yourself to perform better under pressure. I did this in my twenties at a Toastmasters club and helped many overcome their fear of public speaking or high-stakes interviews.

5 Tips to Avoid Choking

1. Practice under pressure
   Simulate high-stress situations during your practice. Whether it’s rehearsing in front of friends or timing yourself, creating a “pressure preview” can make real moments feel less overwhelming.

2. Focus on the process, not the outcome
   Beilock advises, “Redirect your mind from what’s at stake to the steps you need to take.” Shift from thoughts like, “What if I fail?” to actionable tasks like “Speak slowly and breathe.”

3. Use routines to create familiarity
   Pre-performance rituals, such as deep breaths or a specific warm-up, signal your brain that it’s time to focus and help block out distractions.

4. Detach from overthinking
   Trust your training. Overanalyzing every step can sabotage your automatic skills. Let them flow.

5. Visualize success
   Picture yourself succeeding, step by step. This primes your brain to act confidently when the moment arrives.

With the right mindset and practice, you can step into pressure-filled moments and perform your best. Prior planning prevents poor performance!

So, the next time it matters most, remember: you’ve got this.

“When the stakes are high, preparation and mental control are your secret weapons.”

— Sian Beilock

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