Harnessing Emotion for Performance

Lisa Feldman Barrett, a leading researcher in affective science, has significantly advanced our understanding of emotions and how they can be harnessed to improve performance. Her work emphasizes that emotions are not simply reactions to external stimuli but are constructed by the brain using both internal and external information, a view encapsulated in her Theory of Constructed Emotion.

According to Barrett, emotions are not hardwired responses but rather predictive and interpretative processes that shape our perceptions and behaviors. This perspective offers valuable insights into how emotion can be leveraged to optimize performance, particularly in high-pressure contexts like sports, the workplace, or other achievement-oriented environments.

1. Emotion as a Tool for Action (Barrett, 2017)

In her work, Barrett argues that emotions are adaptive and designed to support action by influencing decision-making, attention, and physical responses. When applied to performance settings, athletes, for example, can learn to recognize and interpret the emotional states they experience, such as anxiety or excitement, as signals that the body is preparing for action.

Instead of viewing these emotions as obstacles, athletes can reframe them as helpful cues for heightened focus and energy, thereby transforming anxiety into a source of motivation. This emotional reframing aligns with cognitive reappraisal strategies, which have been shown to enhance performance by changing the way individuals interpret their emotional responses to stress.

2. The Role of Emotion in Performance and Motivation (Barrett et al., 2019)

Barrett’s research also underscores the critical role of emotion in motivation. She suggests that emotional experiences can guide individuals toward achieving their goals by enhancing or constraining motivation depending on how emotions are categorized and interpreted.

For example, by actively categorizing emotional experiences as positive or negative in the context of task relevance, individuals can either amplify their drive (e.g., interpreting nervousness as excitement and readiness) or decrease the threat perception (e.g., interpreting frustration as a signal to reassess and refocus). In performance contexts, this ability to adjust emotional interpretations enables greater resilience and persistence, both of which are crucial for overcoming challenges.

3. Emotion Regulation and Performance (Barrett, 2016)

In her discussions on emotion regulation, Barrett emphasizes that individuals can influence their emotional responses through deliberate mental practices. Training athletes or performers in techniques such as mindfulness, cognitive reframing, or focusing on physical sensations rather than cognitive appraisals can help them better manage the emotional fluctuations that often accompany performance.

By learning to regulate their emotional responses, individuals can maintain focus and adapt to fluctuating circumstances, a key to maintaining peak performance under pressure. Studies indicate that athletes who develop a strong capacity for emotional regulation exhibit better coping strategies in high-stakes environments, translating to improved outcomes.

4. Emotion and the Brain’s Predictive Mechanism (Barrett, 2017)

Barrett’s work on the brain’s predictive mechanisms, particularly through her concept of emotional granularity, further informs how emotions can be harnessed to improve performance. Emotional granularity refers to the ability to finely differentiate between various emotional experiences, rather than lumping them into broad categories like “good” or “bad.” This precision allows individuals to respond more adaptively to specific emotional cues in performance contexts.

For instance, an athlete who can recognize and label a complex mix of emotions such as excitement, pressure, and frustration, can better discern which aspects of those emotions to act upon, leading to more strategic and effective decision-making. This concept suggests that training to improve emotional granularity could enhance emotional intelligence, thereby optimizing emotional responses for improved performance.

5. Emotional Context and Performance (Barrett et al., 2016)

Finally, Barrett and her collaborators highlight the importance of emotional context in performance. Emotions are not only shaped by internal states but are also influenced by the social and physical environment. For athletes, this means that creating an environment conducive to positive emotional experiences—through supportive coaching, positive feedback, or calming rituals—can foster emotional states that promote optimal performance.

For example, the use of positive reinforcement and emotional support can help athletes manage stress and stay engaged with their tasks, leading to sustained effort and improved outcomes. The ability to read the emotional context and adjust one’s emotional responses to fit the environment is a crucial skill for peak performance.

Harnessing Emotion for Performance

Barrett’s research provides a framework for understanding how emotions, when correctly interpreted and regulated, can be powerful tools for enhancing performance. By recognizing that emotions are constructed through individual perception and context, athletes and performers can learn to adjust their emotional responses, reframe negative emotions, and cultivate a mindset that uses emotion as a resource for action. Techniques for emotional regulation, emotional granularity, and context-based emotional strategies offer practical avenues for improving performance across various domains.

And remember, the term is emotion regulation, not emotion denial. Don’t shy away from this work - it is at the very center of leadership and performance.

References

Barrett, L. F. (2016). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.

Barrett, L. F. (2017). The theory of constructed emotion: An active inference account of interoception and categorization. Social Cognitive and Affective Neuroscience, 12(1), 1–23.

Barrett, L. F., & Russell, J. A. (2015). The psychological construction of emotion. Guilford Press.

Barrett, L. F., Mesquita, B., Ochsner, K. N., & Gross, J. J. (2007). The experience of emotion. Annual review of psychology, 58, 373–403.

Barrett, L. F., & Bliss-Moreau, E. (2009). Affect as a psychological construction. Personality and Social Psychology Review, 13(3), 284-310.