Worried about stumbling before a high-stakes event, such as a race or a job interview? Psychologist Cindra Kamphoff, who works with athletes and business leaders, warns that a popular tactic called the “pretend flush” — an attempt to banish negative thoughts by imagining flushing them down a toilet — can backfire. Instead, she recommends practical, evidence-based tools to reduce performance anxiety and restore confidence in the moment.
Kamphoff teaches techniques that acknowledge discomfort rather than trying to erase it. Accepting anxious thoughts as temporary and non-threatening helps reduce their power. Simple grounding exercises — like focusing on breathing, naming sensory details in the environment, or doing a quick physical cue such as pressing fingertips together — can bring attention back to the present and interrupt spirals of worry.
She also emphasizes preparation and routine as anchors before high-pressure situations. Rehearsed warm-ups, brief visualization of success, and consistent pre-performance rituals give the brain familiar signals that help shift from anxious anticipation to task-focused readiness. For interviewees and presenters, practicing key lines or responses aloud and limiting caffeine beforehand can make a meaningful difference.
Kamphoff’s approach blends acceptance, focused attention, and concrete preparation. Rather than trying to force negative thoughts to disappear — as the pretend-flush technique suggests — she advises acknowledging those thoughts, using grounding cues, and relying on practiced routines to regain composure and perform at your best.
Source: npr.org
