Performing Under Pressure by Hendrie Weisinger and J.P. Pawliw-Fry
Performing Under Pressure by Hendrie Weisinger and J.P. Pawliw-Fry offers science-backed strategies to help people stay calm and effective when stakes are high. Drawing from psychology, neuroscience, and real-world examples, the book reveals how pressure affects our performance and how to build habits to respond with confidence instead of panic. It’s a must-read for anyone looking to rise, not sink, in critical moments.
Who May Benefit from the Book
- Professionals facing high-stakes deadlines or presentations
- Students preparing for important exams or interviews
- Athletes competing at national or global levels
- Managers and team leaders handling workplace stress
- Anyone seeking tools to stay calm and sharp under pressure
Top 3 Key Insights
- Pressure negatively impacts performance more often than it helps.
- Your reaction to pressure can be trained and improved like any other skill.
- Simple mindset shifts, such as turning “I need to” into “I want to,” can ease mental stress.
4 More Lessons and Takeaways
- Pressure and stress are different: stress is about too much demand, while pressure is about high consequences.
- Choking under pressure often results from overthinking or excessive self-monitoring during key tasks.
- Emotional regulation and preparation rituals help in managing pressure effectively.
- Strong relationships and positive self-talk serve as buffers against the pressure’s negative effects.
The Book in 1 Sentence
A science-backed guide that helps you perform better under pressure by managing your mind, emotions, and environment.
The Book Summary in 1 Minute
Performing Under Pressure explains how high-stakes moments can reduce our ability to think clearly and perform well. The authors argue that pressure doesn’t improve performance—it disrupts it. They show how top performers use mental strategies and preparation routines to stay calm. You’ll learn to replace anxiety-driven thoughts with focus, how to build emotional resilience, and how your words and habits influence outcomes. The book gives tools to build a pressure-proof mindset and improve performance without relying on adrenaline or stress.
The Book Summary in 10 Minutes
Performing Under Pressure explores why we often fall short in high-stakes situations and how to change that. The authors draw from research across neuroscience, psychology, and performance coaching. The book’s central message is this: pressure is not helpful—it must be managed.
What Is Pressure and Why It Affects Us
Pressure is not the same as stress. Stress happens when there are too many demands. Pressure, on the other hand, comes from situations where the outcome matters deeply, like exams, interviews, or crucial decisions.
Weisinger and Pawliw-Fry argue that people often think they perform better under pressure. But evidence shows the opposite. Pressure reduces our working memory, creativity, and ability to make decisions. It narrows our focus, triggers anxiety, and often causes us to make mistakes.
Real-World Impacts of Pressure
- Work: Poor presentations, missed opportunities, and bad decisions under pressure
- Relationships: Pressure can lead to conflict and reduce emotional understanding
- Sports and Public Speaking: Choking is common due to overthinking and self-doubt
The Science Behind Pressure
The human brain under pressure shows decreased activity in the prefrontal cortex. This area controls logic and decision-making. At the same time, the amygdala—the brain’s fear center—activates. This leads to “fight or flight” reactions.
Table: Pressure’s Effect on the Brain
| Brain Function | Normal State | Under Pressure |
|---|---|---|
| Prefrontal Cortex | High performance | Reduced performance |
| Amygdala | Balanced | Overactive |
| Working Memory | Clear and functional | Cluttered and limited |
Choking and the Performance System
Choking happens when your performance system breaks down. This system includes:
- Physical state (heart rate, breathing)
- Mental focus (thoughts and beliefs)
- Behavioral execution (actions taken)
When even one part malfunctions due to pressure, you can lose rhythm and confidence.
For example, a pianist who has practiced for months may forget her piece during a live performance. Why? She focuses too hard on each note instead of letting her training guide her. This self-monitoring reduces procedural memory.
Pressure Is a Perception
One key lesson is that pressure is often self-imposed. People create pressure through thoughts like “I need to win” or “This must be perfect.” These thoughts trigger fear of failure.
A helpful shift: rephrase “I need” into “I want.” This simple change makes the situation feel like a choice, not a demand. It reduces internal pressure.
Examples of Reframing
- “I need this job” → “I want this job, but I’ll be okay either way.”
- “I can’t mess up” → “I’ll do my best and learn if I fail.”
The COTE of Armor Strategy
The authors introduce the concept of a COTE of armor—a set of four skills to protect yourself under pressure:
| COTE Skill | Description |
|---|---|
| Confidence | Believe in your abilities through practice and reflection. |
| Optimism | Expect good outcomes without ignoring risks. |
| Tenacity | Keep going despite discomfort or fear. |
| Enthusiasm | Stay energized and focused on what excites you. |
Building your COTE helps you stay steady during interviews, competitions, or public speaking events.
Small Habits, Big Results
The book offers several practical tools to handle pressure effectively:
1. Create a Pre-Performance Routine
Top athletes follow a routine before every event. You can do the same before a big meeting or test.
Example: Deep breathing → Positive affirmation → Quick mental rehearsal.
2. Focus on the Task, Not the Outcome
Worrying about results adds pressure. Instead, focus on the steps you need to take.
Example: Don’t think “I must win.” Think “I’ll run each lap with steady breathing.”
3. Practice Visualization
Picture yourself succeeding in the task. This reduces fear and strengthens your confidence.
Example: A speaker imagines walking calmly to the stage, smiling, and delivering well.
4. Strengthen Emotional Connections
Strong relationships act as buffers. Talk with a supportive friend or partner before high-pressure events.
Knowing someone believes in you eases anxiety.
Dealing with Pressure in Relationships
The authors note that pressure affects couples too. Under pressure, people are more likely to blame, argue, or withdraw. This breaks trust and reduces communication.
Solution: Practice empathy. Talk openly about pressure and support each other during tough times.
Rethinking the Myth of “Good Under Pressure”
Many people pride themselves on being “good under pressure.” The authors challenge this. They say true top performers succeed not because of pressure—but despite it. Their secret is preparation, mindset, and emotional control.
By applying the book’s techniques, you can move from surviving pressure to managing it with skill and purpose.
About the Author
Hendrie Weisinger is a licensed psychologist and leading expert in emotional intelligence and pressure management. He has worked with top organizations like NASA and the CIA, helping them improve performance in high-stakes environments. He’s also known for books like Emotional Intelligence at Work and The Power of Positive Criticism.
Dr. J.P. Pawliw-Fry is an executive coach and co-founder of the Institute for Health and Human Potential. He has coached Olympic athletes, Fortune 500 CEOs, and elite military teams. His work focuses on leadership under pressure and emotional intelligence in tough situations. He combines science-backed techniques with real-world coaching experience.
How to Get the Best of the Book
Read one chapter at a time and apply the strategies in real-life situations. Practice reframing pressure and using pre-performance routines consistently to build confidence.
Conclusion
Performing Under Pressure delivers practical, science-backed tools to help you stay composed and effective during critical moments. It teaches you to manage your inner world and sharpen your focus when stakes are high. With the right mindset, pressure becomes a challenge—not a threat.
