When You Are Over-Aroused

Over-arousal is the familiar problem. Stakes feel too high, and anxiety has pushed past the productive zone into territory where performance degrades.

Signs you crossed the threshold: racing thoughts jumping between topics, trouble remembering things you know well, tension that ruins smooth execution, time moving too fast.

Ways to bring arousal back down:

• Extended exhale: six rounds of 4 in, 8 out — lowers arousal within 90 seconds
• Grounding: name five things you see, four you hear, three you touch
• Reframe: "This is one performance among many," not "do or die"
• Focus narrowing: pick one element, give it full attention.