Overcome Performance Anxiety and Achieve CALM Focus With Sports Psychology Concepts

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My ebook and training program: www.thebioneer.com/shop/sft2
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In this video, I discuss two strategies I use to put myself in the most high-performance cognitive state I can, for challenging situations. Turns out, these methods have a fair amount of sports psychology behind them.
These methods essentially fall under the heading of “arousal regulation.” This is the process of actively controlling the autonomic nervous system, to either increase or decrease arousal; to go deeper into fight-or-flight, or to come back out.
It turns out, some of the most high-performing individuals in the world, exhibit to the ability to maintain focus and high-level thinking, even under pressure. Arousal regulation methods allow us to attempt to do the same.
One of these methods “stress reappraisal.” That means, choosing not to see the stress response as inherently negative - but to recognise its potential for increasing alertness, physical strength, endurance, and more. The very act of choosing to view stress as “not necessarily a terrible thing” is often enough to mitigate its negative qualities.
This is what I had been unconsciously was doing by listening to “The Touch,” by Stan Bush, when I was highly stressed before a job interview. Rather than trying to “force down” the stress, I instead leaned into that arousal - but turned it into excitement, rather than fear. I call it: getting psyched up, not psyched out.
Hope you enjoy this one guys! Something a bit different. Let me know if there are any strategies you use to get yourself in the zone!

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@jeanpaul4294]

next one; old time strongman and batman please

[@Saenchai326]

Bioneer,if athletes and fighters trained their foot and toes,fingers,serratus,rotator cuff,hip flexors and abductors much more, wouldn't it be awsome?most people dont train these body parts/muscles cause u cannot see them

[@Glaumys]

"it actually wasn't a legitimate job, but rather a con by a weird pervy internet guy" CLASSIC

[@SomeKidFromBritain]

I hate it when that 'randomly' happens when Im trying to find employment

[@hoop6988]

Was it Jason Blahino?

[@ykd0011]

He went to that guy for a job, but turned out, the guy wanted job from him

[@QuincyKane]

As a musician, I find that if I think "too much" about what I'm playing, I'm likely to mess up; however, if I don't pay attention at all, I am also likely to mess up. So, you kinda have to find this balance where you are aware of what you're doing, but you're not completely fixated on it; almost like "passive focus" I suppose.

[@VOIDSTRANGER2099]

💥exactly This is flow

[@pranakhan]

@@VOIDSTRANGER2099 I Appreciate the work of both Stephen Kotler & Jamie Wheal, on their research & experimentation into flow states. Definitely worth some research, I my experience

[@VOIDSTRANGER2099]

@@pranakhan good look, will read

[@xRevTheoryx]

I realized this too while playing idle games like zombie tsunami. I got my best results when my mind was elsewhere

[@greenarrow219]

Last 12 months I went down hill with depression. I train regularly, which helps hugely. But listening this your video, I will try take on this advice. Thanks Dr Who Bioneer

[@TheBioneer]

I’m sorry to hear that, man. Hope this is some help but make sure you get support where you need it, too. You got this 💪🏻

[@greenarrow219]

@TheBioneer yea bloody depression, it built up over last year. Everything just went wrong in 2023, lost jobs, etc. Just lost. I talked to Dr, why is this happening to me, why are stupid unimportant things upsetting me. Just chemicals in my brain gone haywire. Anyway, things in 2024 are improving, I hit the gym regularly, and I do watch your videos often and always recommend. I'm studying now to work towards a new career, but the advice on your video today is definitely something I will try and do. Thanks mate 😁🇦🇺

[@codywalper22]

"In moments of crisis, panic does nothing. Harness it, let it serve you."- Kratos

[@oscarbarthe4346]

I'm an amateur fighter in Muay Thai/Kickboxing, I've got two fights coming in June and I swear, I'm going to blast the whole Devil May Cry V OST in my ears in order to turn my performance anxiety into excitement and will to slay demons 🔥👌 Thank you so much for this brilliant video arriving at the perfect timing 🙏

[@TheBioneer]

What a choice! 🔥🔥🔥💪🏻 Hope you crush it!

[@user-by9lg6tu2z]

good luck

[@JueJamie]

It's like Eric Buganhagen, jacked up on 10 scoops of coffee listen to heavy metal, getting hyped for a 1million pound trap bar deadlift

[@therealbs2000]

Actually its bugez getting jacked to randomly race local elementary school kids

[@Dan_Pfaff]

The automated process is something I've found recently. I've been having flying lessons, and to encourage this the instructor just talks to you the whole time. He points out landmarks and then quizzes you on what he's said or asked and expects you to ask intelligent questions about what he's talking about. I found that when I was engaging with him, looking at the sights, and actively listening. I flew at the right altitude and speed but as soon as I started actively flying I kept going wrong. It was really interesting to see it working like that. And I just had a case of the worrier. I'm currently in hospital so I'm hooked up to a heart rate monitor and the nurse was talking to me about protein powder. She was having a reaction to whey, so I explained about the difference with isolate and that it's unlikely to trigger her slight lactose intolerance. Something I'm pretty confident about, but because I was so anxious about being wrong my HR jumped up to 120bpm. Great video as always 👍

[@RianneMision]

This video popped up in my feed just as I was stressing out about memorizing music for an upcoming concert. I really love how you’ve made your fitness channel so applicable to all areas of life. Thanks Adam! 🙏🏽 💪🏼 🎶

[@josephcrocker1189]

Thank you so much Adam...I am a teenager and I'm thinking about asking a girl for her number, I am definitely the second one. The worrier and I am having incredible trouble with getting rid of the feeling of dread, fear, and anxiety that overwhelms me. This video helped me a lot

[@wesleychisler4717]

I do dual task training all the time. When I play games or write my books or study for school I have a KZbin video playing or a podcast in the background

[@sum0panduhhh118]

"Fight To Survive" from Bloodsport gets me fired up to this day. Just like the Jedi say "fear is to be controlled."

[@dmonty4354]

I run (and frequently win) 10K and 1/2 marathons. I do agree with most of your advice. What I find that I believe helps me mostly is mentally accepting the suffering a day or two before the event. This allows me to focus on the technical aspects (breathing, cadence, strategies) and not be distracted by the physical discomfort of the run.

[@XXNemesisXXXX]

I can't believe my man out of nowhere dropped the barely known by anyone anymore shmup genre. It's so fascinating to hear all these things because all the correlations that I have been inadvertently doing to fight the worrior neurosis came racing to my mind. Shmups and running are both one of the best ways for me to achieve a flow state that feels very rewarding if I persevere. Psyching myself up with music as I am about to do my hardest exercises legitimately helps. But for when I am doing some kind of interview test, or for some god knows what reason playing fighting games, I get immensily anxious, and for those scenarios, having a conversation with someone during that does help put me at ease a bit. It is so strange. Thanks for the video!

[@kylereece1979]

Ant Middleton talks in his own books about harnessing fear and stress as a method to "get ready" for something that is about to happen to you. Its like your body and mind prepping you for something and you have to "tap into" that feeling, and steer it in a positive manner to work with you , instead of against you. Ive read something equally similar in your own Functional Training book. Id love to see a collab with you and Ant training together, talking about things this along the way!

[@stefanpp1155]

i wanna know more about the pervy Internet guy lol

[@zesky6654]

He got 🍒🥧'd

[@calvinunroe2462]

Stan Bush also did the on my own song from bloodsport with Jean Claude van Damme. Great song!

[@mlouw8218]

Thanks Adam, super interesting! Your second tip reminds me of an incident when I was growing up. I’m definitely an anxious, tense, overthinking/perfectionist type of person. When I was growing up I took cooling lessons, and I remember one occasion where I kept messing up a particular passage over and over. Every time I did I would start from the beginning, and I was getting more and more frustrated. Then, as I went to play it again for the upteenth time, my teacher intentionally said something that made me laugh, and I played it perfectly. It was really like my focus and effort had been getting in the way. I think this is often true more metaphorically, for example if you really want to be liked or you care a lot about a particular relationship. The intensity really undermines your desires.

[@rve420]

"Megatron must be stopped, no matter the cost."

[@adoaskdaosdkasodkas321]

i needed this badly for cricket, such a useful concept, i usually perform at 50% of my best when underpressure

[@adoaskdaosdkasodkas321]

my mother told me about the exact same thing you just explained in this video, the brain areas activated when anxious are the same as during excitement, you just gotta change your interpretation

[@AlkisGD]

6:08 - Sometimes the interference comes from your thoughts, the dual task being your consciousness overanalyzing the situation or worse, playing out scenarios in which you've already failed. The easiest examples for me to give come from video games. There have been times where I've been stuck at a wall, and casually chatting with a friend caused me to get over it without even realizing how-automaticity at 100%! Now a flow state to me feels like the absence of mind chatter or sometimes all conscious thought. Back to gaming, it feels like both your avatar _and_ other elements of the game are connected. PVP game? It's like you're reading the other person's mind. You _feel_ they're gonna move this way or that, feint here, attack there, etc. and you respond in kind. Feels great too!

[@Scorptice]

your story in the beginning took so many turns xD

[@TheBioneer]

😂😂😂 Honestly, the full story is far more bonkers than you probably think 😅

[@stormrhode2330]

I was recently talking to one of my students about this very thing. I told her about a quote that changed my life that I think you guys (especially Adam) will appreciate: I'll paraphrase, because I don't remember precisely how it goes. ----- Goku was about to enter the Other World Tournament. Not knowing of his exploits, he was seen as the underdog by his Kai's rivals and they had low expectations of his fighting capability. One of the Kais noticed Goku quivering. "Look at him! He's so nervous, he's shaking in his boots!" the rival Kai said. "No, it's not that." Goku responded. "I'm not shaking because I'm nervous. I'm shaking because I'm excited!" ----- This way of reframing your emotions made a big difference to me. I know Goku wasn't nervous in the first place, but the fact that the body exhibits essentially the same sensation being anxious as when you're really excited, it enabled me to tweak that inner voice to find that confidence and anticipation leading up to high-pressure challenges. So, pretty much any time I get those nagging butterflies, I hear Goku's voice in my head. And then I get excited.

[@agentgreybeard]

I recently had a job interview and was nervous to the point of it being debilitating. As an adult male with a job I am good at, and one that I really enjoy, the role was similar enough that it was mine to lose but the nerves were getting on top of me. Then I saw this video which inspired me. My choice of music was the Yakuza 0 game soundtrack and I prepped for the interview whilst being guided by the main game character, Kazama Kiryu. I pictured him walking the streets of Tokyo, kicking ass and helping those in need. I was useful rather than a nervous wreck. I aced the interview and got the job. All the while having Kiryu by my side and the soundtrack in my head. As long as what was going on in my head wasn't showing on my face or through my words, I was going to be fine. (But I did pretend to clear my throat and mouth the words, "Kazama Kiryu" to myself) I suppose this is a bonkers way of saying thank you Adam, for this unexpected video in your series which seemed to have come at just the right time. Fate or coincidence? I think you should tackle that next.

[@TheBioneer]

Love this!! I use characters like that too - and Kiryu is about as cool a choice as you could make 🔥 And congratulations on the new job!

[@Xxxsniperxx1]

I really hope to see you do something with Vasiliy Lomachenko's training. Look at his "mental flexibility" training.

[@mattbowman2234]

Man, hearing you mention "The Touch" brought back such nostalgia! Great song, and movie

[@DecrypterPrime]

Auto Adam, huh? The transformers reference was almost unintentional that time.

[@joshuascott5814]

Tell me you’re a child of the ‘80s without telling me you’re a child of the ‘80s. Great pick for a pump song man!

[@mikehen06]

The same strategies for autistic sensory overload work for non-autistic. Which is what you’re talking about like counting. Also there are great studies showing how viewing something as a challenge in stead of a threat is fantastic for stress regulation and performance.

[@VonPete105]

Two top bands for hyping up music: August Burns Red and Five Finger Death Punch.

[@ryanfletcher4054]

Stan Bush is a regular in my gym playlists 👊🏿

[@boracykmando1642]

Great topic. Love addressing different solutions from the norm. Always good to know many alternatives!

[@isaac-wb8jf]

I'm watching this right before my job fair. Thank you!

[@kingking-mo7tc]

Best opening ever 😂

[@user-qq1jj1ew1l]

Your recent vlog was amazing Adam, long time fan and I found it one of your best!

[@somethingandahalf]

counting, consciously moving parts of my body and stuff like this helped me with depression actually. i was in a state of aimlessness and needed to sort of rewire because my brain started sending mixed signals which caused me actual physical pain. breathing and such didnt work. with breathing exercises in general for me i've found they're only useful if done for longer periods at once or as maintenance they're no short term fix

[@grindsetman488]

Right in time for alevels 🙏thank u

[@pranakhan]

The timing on this is grand. I just finished using LISS coupled with Qigong to encourage a state change, as I've been under a tremendous amount of stress which has been compromising my ability to live well. I need to work with and understand this process of transformation more deeply, and I appreciate the research terminology that will allow me to do so. Much gratitude for you & your channel. You've got the power!

[@lazyautomation3481]

The touch? Ok you finally got me, subbed

[@rudhrateja4967]

Glad to see you post this video now cause I'm in the same place almost

[@vjames6041]

I really enjoy your B-Roll choices.

[@kennycherry7684]

Anxiety and excitement are the same feelings i was told

[@Davlavi]

Very cool thanks.

[@smartsfitness]

This is really cool advice, I will defiantly try this 👌💪

[@TheOnimbus]

Thanks for sharing these tips, "psyched up and not pscyhed out" is something I'm definitely gonna remember. I also really liked that you included some techniques on regulating the hype when it gets out of hand. (Also, we'd love to hear about the weird job interview story!)

[@rvaldrich]

I loved you and your channel before, but knowing you like Stan Bush's the Touch and why? Just...*chef's kiss*

[@DaveyNaples]

I agree with this.. A couple of years ago I had a panic attack for the first time and that left me really worried about having another one.. I've had a couple of near misses since and I have found that whenever I feel myself getting in to that state, what really helps is some exercise... it sounds weird but doing say 20 burpees really helps to get that feeling out of my system

[@lusitanus6504]

Way back when I used to play videogames, I remember playing fighting games and playing better when I was talking at the same time.

[@user-lp5lj5jg2y]

I love these mental focused videos what good is all that muscle if you don't have the neurological control

[@poisonousorchid.]

Bring it on track played in all the boyka movies gets me so pumped i almost feel invincible when im listening to it while im nervous.

[@AndyTumnus]

Honestly can tell this is more an excitable one, just from the side tracks and the jokes, I love it 😁

[@drip369]

Well this video is going to be pretty popular. If I find enough good points that I've talked about that are expressed in a much more congruent way, I know exactly who I can share this video with. Plenty of people.

[@OneLifeGames]

Thanks Adam I did a little experiment based off your video. I played a game, listened to YT and counted to 71 before loosing a life. Very interesting! Also we have to hear that full story sometime 😂

[@thenorthfox2609]

Thanks for the discount on my new Motus shoes from Vivo!!

[@blunderbuss9984]

Thesis due tomorrow. Long night. Thank you

[@lihchong2267]

Re: automaticity, when i used to dance salsa and tango, I'd strike up a conversation mid-dance to shut down the anxiety for myself and my partner. It worked quite well for a lot of people but the ones who took it really seriously hated it.

[@CornerstoneCoding]

Hey can you make a comprehensive video about using square space and how to set it up?

[@EffeminateCowardlyVillain]

We gotta hear that story you mentioned in the beginning

[@wesleychisler4717]

Personally I’m a huge nerd so when I get too anxious, I like to pretend I’m Spider-man honing in my spider sense. I take a deep breath, pretending this is the moment the hero is truly focused and letting his mind align itself to the stimulus. Kinda like how Tom Holland looks like he’s having an anxiety attack then all of the sudden focuses and finds the danger in Norman. Or how Neo begins to free his mind and fights Morpheus or Agent Smith with renewed precision and focus

[@Themanamongstlions]

From now on I’ll listen to blood borne boss battle music…THEY WILL FEAR ME

[@sirlost94]

The Touch is the GOAT of songs!!! I discovered in shadow warrior… revelation 😂

[@lorenzkern8613]

love the video! could you link some of the literature you mention as I would like to read it😊

[@kylereece1979]

If that Stan Bush song touched you as it did, then im sure you have heard his song, "Never Surrender", from the Kickboxer soundtrack! It is magnificent, and taken form an allll time classic movie. The in film score to Kickboxer itself is amazing, and is ideal for soundtracking and enhancing things like Yoga, walking.

[@Yangminggarden]

Hi Adam, I purchased your program through your website. I have been using it for a few months and have enjoyed it a lot. I sent you an email and a follow up to try to thank you and connect, but no response.

[@Cloud-yh5pw]

music to hype me up... tekken 8 jin kazama the star of hope

[@syncr0904]

Great video! What bullet hell game was that?

[@cloboak5725]

Fighting up stream can be totally exhausting. Go with the flow and see where it takes you. Wu Wei

[@airbound1779]

sport psychology is interesting

[@kvvk5624]

Can you , please , make a video about breakdance?

[@blzzz]

While playing my best tetris games I'm usually thinking about other things not every move I need to make.

[@KaosRunes]

I'm kind of both worrior and warrior. But I don't let things stress me out and I don't worry much about things. But I'm a heavy thinker and contemplator.

[@mogwait3835]

LMAO! Prime choice of tune

[@bovinejonie3745]

Next video: How to Train Like Megatron.

[@Tablet-ft5iz]

Just wondering, Whats the game 10:49

[@darthmelkor3099]

How can you not like the whole album for the 86 transformers movie?

[@TheBioneer]

Dare, Instruments of Destruction, Hunger, Vince DiCola… Absolutely 🔥🔥

[@darthmelkor3099]

@@TheBioneer don’t normally comment but have been following for years now even did video on my channel about this one as it’s been one of the many things that’s helped me in putting my substance abuse in the past and share that info so others can be helped

[@sephy980]

I kinda want to know the story behind "weird pervy guy"

[@JerboGod]

Hmmm

[@guitar-jo]

* Focused

[@nunchukGun]

I used to get panic attacks and I actually dealt with them the same way. Easier said than done for panic attacks but it can work.

[@nunchukGun]

Now, my problem is I'm hyperactive all the time 🤣

[@JadDragon]

👀

[@PlayfulTraining]

There's a great video of Chris Hoy talking about how he used visualisation to win Olympic gold. Music works well for me, I recall using motivating music to get in the right mindset ahead of my driving test. Breathing has also worked for me as a form of distraction and regaining control. Coping gets easier with more exposure.

[@braedenmoses]

Boomer quickly turning into an Alchemist 💯👍👍

[@user-fv1ld1be1p]

[@Ongzhikai]

How do you start a story like that and then not elaborate?!?! LOL

[@sushantkurren2562]

Brother you gotta focus on the spelling on the thumbnail 💀

[@dmonty4354]

I run (and frequently win) 10K and 1/2 marathons. I do agree with most of your advice. What I find that I believe helps me mostly is mentally accepting the suffering a day or two before the event. This allows me to focus on the technical aspects (breathing, cadence, strategies) and not be distracted by the physical discomfort of the run.