Psyching Up for Big Performance Events
Performing at your best requires the right mental and physical balance—enough energy to power through the task, yet calm enough to avoid anxiety and tension. This balance is often referred to as the “ideal performance state” (IPS), which allows for peak productivity, focus, and flow. Achieving the IPS involves two critical phases: psyching up before a performance to maximize energy and excitement, and calming down afterward to recharge and recover. In this article, we’ll explore strategies for reaching this optimal state and how transitioning between high-energy and restful modes can elevate your performance.
Why the Ideal Performance State Matters
The ideal performance state is that sweet spot where you’re engaged, focused, and fully present in your task. The concept of IPS aligns with the Yerkes-Dodson Law, which suggests that an optimal level of arousal promotes peak performance. Too little energy, and you might lack motivation; too much, and stress could impede your ability to concentrate. IPS enables the mind and body to operate in harmony, maximizing efficiency and minimizing unnecessary distractions.
To reach this state, athletes, speakers, and professionals often follow a two-step process. First, they psych up—using techniques that stimulate the body and focus the mind. Then, after the event, they calm down to allow recovery, which sustains long-term health and performance.
Step 1: Psych Up Before Your Performance
Psyching up involves raising your energy and focus to prepare for a peak effort. Here are some practical strategies:
Use High-Energy Music
Music can shift your state almost instantly. High-tempo songs (120-130 beats per minute) can elevate your heart rate and energize you, pushing you into a focused, ready-to-act mindset. For instance, Canadian aerial skier Marion Thénault uses an energetic pre-competition playlist to psych herself up, ensuring she hits the right level of arousal.Incorporate Movement
Movement activates the sympathetic nervous system, which increases alertness. Simple exercises like pacing, stretching, or jumping in place can improve blood flow, elevate your heart rate, and prepare you for action. Swimmer Michael Phelps, for example, included arm swings and self-slaps in his pre-race routine to get psyched up.Practice Positive Self-Talk
Positive affirmations can help you maintain focus and energy, boosting confidence and reinforcing motivation. Mantras like “I am strong” or “I am prepared” can have a significant impact. Marathoner Bill Rodgers used the mantra “Relentless” during races to keep pushing through physical and mental barriers.Eliminate Distractions
Focusing on the task at hand while removing potential distractions helps establish a pre-performance routine. Eliminate unnecessary stressors by silencing notifications and clearing your space to create an environment conducive to flow.
Step 2: Calm Down for Recovery
After the performance, it’s just as important to downshift your energy. Calming down activates the parasympathetic nervous system, which promotes recovery, lowers heart rate, and restores balance. Here’s how to transition to a restful state after an intense event:
Practice Deep Breathing
Deep breathing exercises stimulate the vagus nerve, promoting relaxation and reducing stress. This technique is especially helpful for athletes and performers who want to quickly return to a calm state. Olympic cyclist Laura Kenny used deep breathing exercises to manage anxiety at the Rio Olympics, effectively bringing her body back to equilibrium after high-stakes events.Engage in Tapering or Rest Intervals
In sports, tapering—reducing training volume before a major event—has been shown to enhance performance. Afterward, a similar principle applies: taking rest intervals allows the body and mind to recover, preventing burnout and enhancing long-term productivity. This practice works not only for athletes but also for professionals in high-stress jobs. Rest can begin with intentional relaxation routines and rest days following peak performances.Use Relaxing Music
Low-tempo music can help decrease blood pressure and heart rate, signaling to your body that it’s time to relax. Listening to calming tunes helps maintain a balanced nervous system, aiding in quicker recovery and mental relaxation.Focus on Process, Not Outcome
Reflecting on the process, rather than fixating on the outcome, can ease post-performance stress. This focus on mastery promotes intrinsic motivation, which has been shown to correlate with greater well-being and satisfaction in work and sports. By focusing on personal growth and effort, you enhance the mental and emotional benefits of your performance.
Reaching your ideal performance state is about mastering the balance between energized focus and restorative calm. Before big events, a combination of psych-up techniques—like music, movement, and self-talk—can elevate energy levels to meet the demands of the task. Afterward, shifting to a calm state promotes recovery and long-term well-being, ensuring you’re ready for the next challenge.
This article is based on my Powerhouse book. If you want to learn more about healthy peak performance you can order the book here.
