reactions that follow. Instead of growing large and facing the moment down, we find ourselves shrinking and hesitating under pressure.
Remember the golfer facing the final hole in Chapter 1? He experiences fear not because of a physical threat, but because of the potential judgment of the crowd. He’s undoubtedly faced other situations involving judgment throughout his life. Some of those experiences will have been associated with strong emotions like anger, guilt and grief.
The golfer won’t, and can’t, recall all those situations right now, but he still gets an instant negative emotional hit. The golfer has an unconscious emotional blueprint, which has gradually formed throughout his life, and is now triggered during any situations involving judgment.
In RED–BLUE mind-model terms, uncomfortable feelings like fear occur when our RED mind dominates our BLUE mind. Our ability to face and handle these uncomfortable states provides the template for our performance under pressure.
Although you may not have thought about it this way before, your performances started at birth. When you did something – anything – you performed, and that elicited a reaction, good or bad, from your parents or caregivers. This happened with your first milestones. Then at school. It happened with your friends. At work. On the stage or on the sports field.
Our lives have developed into a sequence of performances, and nuanced emotional interactions with those who watched us. Our responses to this have been encoded as a collection of performance memories. Over time we have developed a highly individual, and strong, mental blueprint relating to performance. It has been built on the numerous occasions in which we felt we have been exposed to judgment, and it is this subconscious blueprint that is activated when we encounter new performance or judgment situations.
Significant physical injuries suffered in the past, or psychological blows such as major losses or humiliations, can all affect our current performance. But the greater the emotional regulation we have, the more we’ll be able to cope with the trials and tribulations of harsh, distressing or even traumatic performance experiences.
What little-t performance trauma can you recall from your childhood or adolescence? What was your emotional reaction at the time? Can you see a link between this and how you react to similar situations now? Do you become too ‘hyper’ and lose your ability to think and feel clearly? Do you become distant or shut down? Or can you cope, recover and recharge yourself to continue with your performance?
Changing our brain
The great news is that however our RED system reacts under pressure, we can increase our BLUE control over those reactions, thanks to a property of our brain called plasticity.
As much as our mental blueprint is laid down during our childhood, one of the major discoveries of modern science has been that our brain continues to adapt and adjust itself at the microscopic level throughout our life. Remarkably, if part of the brain is damaged, then other nerve cells, especially the adjacent ones, can sometimes help out to compensate for the loss.
Much like the memories in our brain, the patterns encoded in our nerve-cell networks when we were young still influence how we feel and act in current situations. Like a pathway through a forest, the more we use the same nerve-cell pathway, the clearer and easier it becomes. We find ourselves following the path without really thinking why we are doing it; it just feels natural. Which it is: it is now in our nature to react a certain way in difficult moments.
The opposite is also true. If we stop using a particular pathway, it will become overgrown and not so easy to go down. In a high-pressure situation, every time we resist the urge to escape the discomfort by following a certain path, that nerve-cell escape path is weakened – and the uncomfortable path is strengthened. What we consciously experience is that the urge to escape that moment is reduced and we can tolerate a little more discomfort.
The pathways in our brain are constantly being strengthened and weakened. We strengthen the impulse to escape every time we reward it by moving away from discomfort – and we weaken it every time we tolerate the urge to move away.
Our performance habits are not random. If we want to change our performance under pressure, then we need to change the biology that drives it.
The RED–BLUE tool is all about being comfortable being uncomfortable. Under pressure, do we give up or rise up? As someone wise once said: ‘Pain is inevitable. Suffering is optional.’
THE HUMAN BRAIN
Structure & function
The brainstem and limbic system connect primarily with the right hemisphere to provide emotional regulation, operating through images, feelings and direct experience (RED). The left hemisphere operates through language, logic and reflection (BLUE).
CHAPTER 3
Chapter 3, Balanced Brain vs Unbalanced Brain
Our emotional regulation system sits at the heart of our performance under pressure.
Our RED system evolved through repeated connections with our primary caregivers, and this determines how much feeling we can tolerate and how flexible our responses are when we become uncomfortable.
Far from being a wishy-washy system of feelings and sensations, the RED system is the primary driver of our psychological reaction in pressure situations. Our emotional blueprint – laid down in our first two years and constantly revised through life experience – has a lot to do with how we respond to pressure, and whether we become prone to unhelpful behaviours. When our emotional regulation is poor and RED dominates, our attention becomes divided or diluted and our focus is dragged away from the present moment. We lose emotional flexibility and the ability to think clearly and our behaviours default to basic survival instincts, out of keeping with the situation.
In my experience the most commonly identified pattern is for performance under pressure to cause over-arousal – too much RED – rather than under-arousal. But one trap is to assume that under-arousal comes from too little emotion, when in fact it often comes from too much anxiety and tension and a partial freeze reaction. Going ‘flat’ can look relaxed, but is actually very different – and is sure to lead to poor performance.
Trying to ignore or suppress our RED mind is a weak strategy, because it has evolved to never be snubbed or shut down. In fact, trying to overlook it actually powers up our RED response until it gets our attention. If need be, it will take over and make its presence felt.
But whatever template we have now does not fully determine how we respond to pressure. Our BLUE system is designed to exert some control over the feelings and impulses that emerge when we are emotionally uncomfortable. Our BLUE mind can kick in to provide balance and control of our RED system, and we can get the two systems back in sync.
Our BLUE system controls RED emotion first of all by naming it – remember our left hemisphere has the power of language – and simply naming a vague, hard-to-describe physical experience has a very settling effect. Our BLUE system can then reappraise the situation by focusing on the negative experience and modifying its meaning. Left-brain naming and meaning-change dampen down the RED emotional intensity.
It’s important to remember that the RED system is not inherently good or bad, any more than emotions are good or bad. Our feelings are a normal and essential part of life. Without them we would never experience the joy of close connections or the thrill of chasing goals and achieving them. The RED emotional