I have tunnel vision when under pressure
I have tunnel vision when under pressure. What can I do about it?
During moments of tremendous pressure, unprepared individuals often experience what is known as the tunnel effect or tunnel vision.
This phenomenon occurs due to the sudden surge of adrenaline, which leads to mental and physical failures, including visual disturbances that create a tunnel-like focus.
The psycho-physiological reaction triggered by an adrenaline rush significantly impairs intellectual and physical performance, often accompanied by a narrowed field of vision.
The narrowing of the field of vision is a result of the foveal vision, which refers to the central area of the visual field with the highest visual acuity. This occurs through rapid eye movements known as fixation points. The fovea acts as a high-definition sensor in a small part of our visual field. Under intense stress, our brain instinctively enhances this vision system, providing a clear but reduced image.
The hypnotic effect of sudden danger, combined with emotions like anger, stress, and fear during intense pressure, triggers tunnel vision. The gaze becomes fixated on the perceived threat, making it impossible to perceive the surrounding environment.
Consequences of the tunnel effect
The tunnel effect prevents the timely perception of stimuli in the peripheral field of vision. Moreover, under the influence of stress, loss of discernment can result in:
- Rapid acceleration of the pulse
- Elevated blood pressure
- Increased respiratory rate
- Muscle contractions
- Uncontrolled breathing
- Distorted hearing
- Impaired emotional control
- Uncontrolled or paralyzed movements
While this instinctive metabolic reaction likely evolved for survival purposes, it was designed for simpler environments. The tunnel effect serves its purpose during confrontations when full attention must be directed at the precise manifestation of danger, to eliminate it quickly and at all costs. However, it is crucial not to remain stuck in this state longer than necessary.
What to do when experiencing tunnel vision?
Even though peripheral vision encompasses almost our entire field of view and allows us to detect movements accurately, it is associated with a specific psychological state: calmness.
The underlying scientific principle is straightforward, but its practical implementation is challenging.
Breathing influences the regulation of heart rhythm through the autonomic nervous system. Inhalation temporarily inhibits the parasympathetic system, leading to an accelerated heart rate, while exhalation stimulates the parasympathetic system, resulting in a slower heart rate. Therefore, the objective is to regain control of breathing as quickly as possible to lower heart rate, blood pressure, etc., and restore efficient peripheral vision.
The primary goal is to expand one's field of vision, even if it needs to be narrowed again based on protection needs. Mobility also plays a role.
It is essential to learn to visualize the overall form of potential danger without fixating on specific details. Developing the ability to move and maintain a global view of the situation allows for better positioning.
Given the multitude of external factors in a competition, for example, it is crucial to:
- Be aware of your surroundings.
- Avoid staying motionless during stressful phases.
- Maintain activity and avoid inactivity; make decisions and take action, whether it's responding, defusing, fighting, fleeing, or holding your ground.
To learn more, visit: https://mentalaccelerator.com/resource/keeping-your-cool/how-to-keep-a-smooth-pace-in-competition