Why Reappraising Arousal Improves Performance Better Than Trying to Calm Down
- Dr Paul McCarthy
- 1 day ago
- 4 min read
At the time of facing a high-stakes test or presentation, most people believe trying to calm down is the best way to cope with pre-performance anxiety. But research shows that reappraising arousal improves performance much more. Studies with GRE test-takers demonstrate that participants who viewed their physiological arousal as beneficial outperformed those who weren't given this information. This approach, arousal reappraisal, works by breaking the link between arousal and anxiety. Increased arousal enhances performance when we interpret it as our body mobilizing resources to meet task demands. This piece explores how arousal affects performance psychology, why calming down often fails, and the evidence behind arousal reappraisal as a superior strategy.
Why trying to calm down often fails
High arousal is automatic, which makes decreasing anxious feelings difficult. Suppressing anxiety is often ineffective [1]. The body's fight-or-flight response can be triggered instantly, but it takes 20 to 30 minutes to return to normal [2]. Forcing calmness during this period creates additional problems.
Suppressing emotional expression allows us to appear calm on the outside. But we experience just as much negative emotion on the inside and even more physiological arousal than when we express feelings freely [3]. Research shows that suppressing negative emotions increases sympathetic activation of the cardiovascular system. Changes occur in heart rate, blood vessel constriction and skin conductivity [3]. This heightened physiological state contradicts the goal of calming down.
The cognitive costs are just as problematic. Tense arousal activated during expressive suppression fully arbitrates negative effects on working memory [3]. Suppressors exhibit poorer memory of events during the suppression period. Their performance on subsequent cognitive tasks is impaired [3]. Arousal improved by suppressing emotional responses disturbs information processing [3].
Ironic process theory makes this more complex. Trying to suppress a thought strengthens that very thought [4]. So attempting not to think about anxiety often leaves us thinking about it more. This explains why traditional calm-down strategies backfire when performance matters most. It highlights why reappraising arousal improves performance better than suppression attempts.
How arousal reappraisal works
Arousal reappraisal works by changing how we interpret physical sensations rather than eliminating them. Anxiety and excitement produce similar physiological responses: elevated heart rate and sweaty palms [4]. Both emotions activate the sympathetic nervous system and release adrenaline, which increases energy levels [5]. The difference lies not in these physical sensations but in how we interpret them.
Anxiety stems from seeing a situation as a threat, while excitement emerges when we view it as a positive chance [6]. This difference shapes our cognitive appraisals. Primary appraisals assess the significance of an encounter, while secondary appraisals review our capability to handle it [7]. A challenge state occurs when resources we see meet or exceed what's needed, whereas a threat state emerges when what's needed outweighs resources [7].
Arousal congruency explains why reappraising arousal improves performance better than calming down. Moving from one high-arousal emotion (anxiety) to another high-arousal emotion (excitement) proves easier than moving from high arousal to low arousal [8]. Simple strategies accomplish this move. Saying "I am excited" out loud or using messages like "get excited" lead people to feel more excited and adopt a chance mindset, which improves subsequent performance [4]. These minimal interventions change interpretation without fighting against physiological activation.
Conclusion
You feel anxious before your next big moment. Don't fight those physical sensations. Attempts to calm down create more problems than they solve. Arousal reappraisal improves performance because it works with your body's natural response rather than against it. Reframe your racing heart and sweaty palms as excitement and you gain an immediate advantage. Your physiology stays the same, but your interpretation transforms your performance.
Key Takeaways on Why Reappraising Arousal Improves Performance
Instead of fighting your body's natural stress response, learn to reframe it as excitement for better performance outcomes.
• Reframe arousal as excitement rather than trying to calm down - saying "I am excited" improves performance more than suppression attempts • Calming down often backfires during high-stakes moments - suppressing anxiety increases physiological arousal and impairs cognitive function • Anxiety and excitement produce identical physical sensations - the difference lies in how you interpret your racing heart and sweaty palms • Arousal congruency makes reappraisal easier - shifting from high-arousal anxiety to high-arousal excitement requires less effort than forcing calmness • Research proves reappraisal works across domains - studies show improved performance in test-taking, public speaking, and athletic competitions
The next time you feel nervous before a presentation or performance, remember that your body is mobilizing resources to help you succeed. Simply changing your interpretation from "I'm anxious" to "I'm excited" can transform your entire experience and boost your results.
References
[1] - https://www.apa.org/pubs/journals/releases/xge-a0035325.pdf[2] - https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response[3] - https://www.researchgate.net/publication/284161691_Why_expressive_suppression_does_not_pay_Cognitive_costs_of_negative_emotion_suppression_The_mediating_role_of_subjective_tense-arousal[4] - https://pubmed.ncbi.nlm.nih.gov/24364682/[5] - https://buckeyerecoverynetwork.com/anxiety-vs-excitement-their-physiological-similarities/[6] - https://www.forbes.com/councils/forbescoachescouncil/2021/04/07/anxiety-vs-relaxationrelabeling-anxiety-as-excitement/[7] - https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1521613/full[8] - https://seattleanxiety.com/psychiatrist/2021/10/12/reappraising-pre-therapy-nervousness
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