In this episode of No Stress, host Abigail Ireland sits down with Dr Josie Perry, chartered psychologist and founder of Performance in Mind, to unpack what really happens in the mind and body when performance pressure kicks in. Dr Perry works across sport, stage and business, helping people understand themselves, identify their values and perform at a high level without being derailed by anxiety or overwhelm.

Together, Abigail and Josie explore performance anxiety, perfectionism, identity, nervous system regulation and recovery. They talk about why high performers often struggle most when success becomes tied to who they are, why the brain sees pressure as threat, and how small, practical tools like breathing, grounding and better self-talk can make a huge difference in high-stakes moments.

This conversation is for anyone who wants to perform well under pressure — whether that is in sport, on stage, in leadership, in business, or simply in everyday life.

Key Takeaways

• High performance is not just about talent — it is about regulation

• Perfectionism can drive success, but without self-compassion it can become exhausting

• When pressure gets tied to identity, performance starts to feel threatening

• Focusing on controllable inputs is more effective than obsessing over outcomes

• The body and brain are always working together under stress

• Rest is not a luxury — it is part of performance

• Everyone earns and spends energy differently

• Purpose and values help you make better decisions under pressure

Practical Tips From Dr Josie Perry

• Shift your attention from outcomes to inputs that are within your control
• Use breathing to bring your respiratory rate down and signal safety to the brain
• Try “colourful breathing”: inhale one colour through the nose, exhale another through the mouth, with a longer exhale than inhale
• Use grounding techniques like the senses ladder: five things you can see, four you can touch, three you can hear, two you can smell, one you can taste
• Replace vague commands like “relax” with simple physical instructions like “drop your shoulders”
• Reframe pre-performance nerves as activation or excitement rather than danger
• Build more recovery and buffer into your day instead of spending every coin you have
• Keep a list of activities that help you earn coins back
• Develop more than one identity so performance is not the only place your self-worth lives
• Get clear on your values and purpose so pressure feels meaningful rather than overwhelming

About Dr Josie Perry

Dr Josie Perry is a chartered psychologist and founder of Performance in Mind, a performance psychology consultancy based in London and working worldwide. She works with people in sport, on stage and in business to help them understand themselves, identify their values, build new strategies and perform at their highest level.

Listen If You Want To

✓ Perform better under pressure

✓ Understand the psychology behind stress and anxiety

✓ Learn practical nervous system regulation tools

✓ Protect your energy and recover more effectively

✓ Build resilience without relying on constant pushing

✓ Develop a healthier relationship with ambition and achievement

Resources & Links

Host: Abigail Ireland on Instagram - https://www.instagram.com/abigail.ireland/ and https://abigailireland.com/

Guest: Dr Josie Perry Performance in Mind - https://performanceinmind.co.uk/

Learn more about nervous system regulation:

Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/

Follow the podcast for more conversations on stress, performance and recovery.