Choking is the result of attentional disturbances due to self-focus or distraction; occurs when performance deteriorates and the performer cannot regain control (Weinberg & Gould, 2015). The critical mistake is focusing on internal fears and worries instead of external cues (Weinberg & Gould, 2015).
Performers are most at-risk for choking when they have tendencies toward perfectionism and are in settings that are emotionally important (Weinberg & Gould, 2015). For example, soccer players are more likely to miss a shot when missing it would mean their team loses the game (Weinberg & Gould, 2015). Low self-confidence paired with dysfunctional thinking, low mental toughness, and lack of sport-life balance also put performers at risk of choking (Weinberg & Gould, 2015). High self-consciousness paired with a public performance in high-pressure situations especially in tasks that should be well-learned and on “autopilot” could also increase choking (Weinberg & Gould, 2015).
“When it comes to choking, the bottom line is that everyone does it. The question isn’t whether you choke or not, but how- when you choke- you are going to handle it. Choking is s a big part of every sport, and a part of being a champion is being able to cope with it better than everyone else.”- John McEnroe (cited in Goffi, 1984, pp. 61-62).
How can it decrease performance?
Choking is more than just a bad performance; it is the process that leads to poor performance (Weinberg & Gould, 2015).
How can it improve performance?
Choking does not improve performance.
Strategies to Pivot
Some ways to control arousal so that choking doesn’t occur are (Weinberg & Gould, 2015):
Relaxation training. By relaxing the physical body, we can also control the mind. So, when we are relaxed, we are more likely to concentrate on the important things and perform well.
Positive thinking. When we train our minds to have more positive self-talk and perspectives, we will be more likely to focus on our performance tasks. This can prevent the thoughts that cause choking.
Visualization. If we use imagery practice to visualize a successful performance, then when we actually begin performing, we might be better prepared. It will feel like we’ve already successfully done the task!
Training Questions
Using your mental performance log, answer these questions. Remember that the more thought and effort you put into them, the more you'll get from the experience.
1. Have you ever choked at a performance? Explain what happened. 2. Now that you know some ways to prevent choking, what could you have done to prevent it from interfering with your performance? 3. How can you prevent choking in the future?