By Dr Fiona Crichton, Groov VP of Behavioural Science
Harnessing stress for peak performance
Research indicates that stress, when harnessed effectively, can boost performance in a sports AND a work context. The effect, however, follows an inverted U-shaped curve, where performance increases with stress to a certain threshold, after which it starts to decline. Therefore it is important to have techniques to find and sustain that sweet spot – where stress augments rather than detracts from performance.
PACE is an acronym designed to help keep science-backed strategies to manage stress for performance front of mind.
While pressure can be motivating, providing the push to work harder and perform better, if the stress response remains activated over an extended period there is a rebound effect; the body and brain will experience fatigue. The secret is to alternate between engagement and recovery over the course of the workday. Take moments in the day to pause to breathe and recharge. It doesn’t have to be for long. Science demonstrates that just two minutes of deep breathing is enough to calm the stress response and refocus attention to the task at hand.
Studies have also shown that acknowledging that you are feeling the pressure, then reframing the stress response as adaptive and helpful leads to improvements in work performance, health and life satisfaction. In one study students at a community college were trained to regard their stress response as a tool rather than a hindrance. Not only did this alleviate anxiety, the “good stress”mindset was associated with improved test scores, reduced procrastination, increased likelihood of staying enrolled in class, and healthier responses to academic challenges.
Goal setting is a powerful way to channel stress in a positive way. Being under pressure to perform without a plan to get there can trigger a sense of overwhelm. Creating clear, achievable goals provides direction and a way to marshall the stress response for success. Taking time to notice and celebrate that you are moving towards your goals is helpful for motivation and sustained performance
Reminding yourself of your why can be a useful way to stay energised and on track. Understanding why you do the work you do – whether it’s to grow, help, fend off boredom, innovate or connect – can help put performance pressure into perspective. When pressure is helpful to achieve the things that matter to you it can be seen in a more positive light.
Lee, K. E., Williams, K. J. H., Sargent, L. D., Williams, N. S. G., & Johnson, K. A. (2015). 40-second green roof views sustain attention: The role of micro-breaks in attention restoration. Journal of Environmental Psychology, 42, 182–189. doi:10.1016/j.jenvp.
Jamieson, J.P., et al. (2021) Reappraising stress arousal improves affective, neuroendocrine, and academic performance outcomes in community college classrooms. Journal of Experimental Psychology. doi.org/10.1037/xge0000893.