If you think back to times you’ve choked in the past—(and we all have)—you were probably worried before your performance. The fear of failure (or success), fear that you’ll look foolish or you won’t be up to the task make it difficult to perform even under low-pressure conditions. Much of the pressure we perceive is self-imposed. Consistently performing under pressure is largely a mental game. Understanding the rules can release that pressure so you can be your best when it counts the most.

To perform well under pressure you must focus squarely on your task. When you’re worrying about how you’re performing, your attention is on yourself instead of on your task. With less focus on what you’re doing, you’re going to be less effective. Getting your body to respond positively under pressure requires a shift in how you think about pressure. Thinking, Don’t screw up, right before you go on is an excellent strategy if you want to screw up. Trust me, I’ve tried it. It’s like telling yourself not to think of a pink elephant. You’ll be far more successful if you think of pressure situations as a challenge, not a threat.

The ability to rise to a challenge is a hallmark of greatness. With the game on the line, basketball legend Michael Jordan always wanted the ball. To him, having the last shot with one second left on the clock was an opportunity to ensure victory and test the limits of his abilities. As a champion under pressure, his full attention was focused on accomplishing his task, not focused on himself and how he was performing. He relished the pressure for the challenge it provided. 

When we feel threatened, we instinctively stop, assess the level of the threat, and look for an escape route should we need one. In life and death situations, that’s reasonable, but in the comparatively safe circumstances of sports or acting, it sounds a lot like “choking.” When we see performance pressure as a threat, it instantly becomes a negative situation and our chances for success diminish. 

The following five tips will help you mentally prepare, build confidence, focus on success, and kick you into “challenge mode” when the pressure’s on. 

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1. See your success!

Instead of spending the days before your performance imagining your epic failure, try visualizing yourself performing beautifully in your mind. Just as you would create a specific memory for a role, create your successful performance in vivid detail using all of your senses. Draw on your imagination and/or experience to make it real so you can recall it as if you had lived it. The experience of seeing yourself performing at your best will give you confidence. 

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2. Stay positive!

Words have power. What you say to yourself has an impact on your performance. Negative thoughts lead to failure. Don’t worry about the critics or trying to impress anyone on set or how nervous you are. Positive, encouraging thoughts like, Stay focused, You belong here, or Just take it one moment at a time, can help you feel more positive. 

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3. Remember your purpose.

“To give my all, do my best, be present, live fully in these circumstances, listen, feel and respond, support my fellow artists and the vision of the creative team, and have a great time doing what I love!” 

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4. Create a pre-performance ritual.

What you do before your performance increases your chance of success. Creating a ritual that centers and grounds you before a performance is a great way to get your head in the game. It sets the stage for success by preparing your mind to handle the pressure. 

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5. Stay focused in battle!

If your focus wanders during a scene, remember: Every scene is about the other person. Simply ask yourself “What do I want?” That’ll snap you out of your self-consciousness and bring your attention back to your scene partner where you want it.

If you try and still choke, mentally recover quickly or you increase your chances of choking again. Just because you fail doesn’t make you a failure. It’s an opportunity to learn, improve, and move forward. There are far worse things in life than a bad performance. It’s just a bump in the road in the long and prosperous career ahead of you! 

Contact me if you want to learn more about how to thrive under pressure and be your best self for all of your auditions and performances. 

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All my best, 

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Philip

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*Article originally published in Backstage*

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Philip Hernandez is a respected acting teacher and singing coach in NYC. He is also the only actor in Broadway history to play both Jean Valjean and Inspector Javert in Les Miserables. He created principal roles in Broadway’s Kiss of the Spiderwoman and Paul Simon’s The Capeman. You may also know him from his many television appearances: The Blacklist, Gotham, Blue Bloods, The Path, Bull, Nurse Jackie, Elementary, Person of Interest, Law and Order, Hostages and Damages to name a few. For information about acting lessons CLICK HERE or singing lessons CLICK HERE. 

Follow him on twitter @philip24601, on Instagram @philip24601 and on Facebook at @philip24601.