Pressure is seemingly synonymous with the experience of being an athlete, especially at higher levels. The pressure to succeed can be intense for a multitude of reasons. While some players thrive off of this feeling, others may find that it’s a hindrance to their performance. The fear of failure, self-doubt, and anxiety are common challenges that can lead to poor decision-making and performance breakdowns. To overcome these barriers, athletes must develop techniques to stay calm under pressure.

In sports, the ability to perform under pressure is often what sets champions apart. As an athlete, you know that when the stakes are high and the spotlight is on, maintaining a calm and focused state of mind is crucial for peak performance. With the right strategies, you can harness that pressure as fuel and rise above the challenges that come your way so you can deliver your best performance when it matters most.

Overcoming Mental Barriers and Staying Calm Under Pressure

As a mental health and mindset coach for athletes, I work to help you not only set goals but also learn a variety of tools to help you reach them. I believe that your inner work is what ultimately determines the outcomes that you reach, so when I work with athletes, we spend time exploring such topics as potential hindrances, which oftentimes includes managing the feeling of pressure.

If you’re an athlete battling pressure, you’re in good company.

“Everything negative – pressure, challenges – is all an opportunity for me to rise.” 

– Kobe Bryant

“Pressure is a privilege – it only comes to those who earn it.”

– Billie Jean King

“The more prepared I can be each week, the less pressure I feel and the more confident I am. As your confidence grows, it’s only natural that the pressure you feel diminishes.” 

– Aaron Rodgers

“The only way to relieve that pressure is to build your fundamentals, practice them over and over, so when game breaks down, you can handle anything that transpires.”

– Michael Jordan

“There are always new, grander challenges to confront, and a true winner will embrace each one.”

Mia Hamm

“Once you give them the power to tell you you’re great, you’ve also given them the power to tell you you’re unworthy. Once you start caring about people’s opinions of you, you give up control.”

– Ronda Rousey

“There is a lot of pressure put on me, but I don’t put a lot of pressure on myself. I feel if I play my game, it will take care of itself.”

– LeBron James

There are many ways to look at pressure. Here are a few:

• While pressure can feel stressful and anxiety-ridden, it is also an invitation to embrace the opportunity that you’ve been given. You’ve done something right to get this far.
• There will always be challenges, which is a good thing because that means you’re still in the game.
• If you’re afraid you won’t meet expectations, you probably could benefit from a mindset shift. You might be focusing on too much what other people are saying and not enough on just doing you as best as you can.
• Pressure can also take you out of your mental game if you’re too focused on the outcome. Be present with the best mindset possible. All you have is this moment. Let your best have an opportunity to perform by trusting your preparation and forgetting about the outcome. Be fully in the moment.

Techniques for Staying Calm Under Pressure in Sports

There are many techniques athletes can employ to stay calm under pressure in sports. Here are a few:

1. Mental Preparation: Set—and Maintain—the Foundation for Success

Success starts long before the competition day. Mental preparation is a crucial aspect of staying calm under pressure. Develop pre-game routines that include visualization exercises, positive affirmations, and deep breathing techniques. Visualize yourself performing at your best, feel the emotions associated with success, and use positive self-talk to reinforce your confidence. Then, learn how to take this into the game with you, but also how to refocus if you get off track. Pause to do a quick deep breathing exercise, refocus on an affirmation, shut down the noise, and decide which mindset you’ll bring into the game.

2. Tap into Your Mental Resiliency

Everyone has overcome challenges in their life. The thing with new challenges is that we often forget what we’re capable of and what we’ve already proven we can endure. Both wins and losses are part of the game. If you’re feeling like you’re going to crumble from pressure and therefore feeling totally unmotivated, remind yourself about all that you’ve already conquered. Secondly, refocus on your why (i.e., the reason you’re doing what you’re doing). Regenerate a sense of hope and inspiration. Tap into that.

3. Embrace The Power of Being Present

Mindfulness is the practice of being fully present in the moment, without judgment or attachment to the outcome. This requires your total focus on the moment, not the past or the future. As we like to say, it’s not the past play or the future play, it’s this one right now in the moment. There are a variety of techniques that can help you develop this level of concentration, but it requires training and practice. You can learn tools like meditation and breathing exercises, but you can also develop skills like trust/faith, right effort, and insight (when you know better, you do better), which when applied together can help not only propel your performance but also increase your capability to confidently navigate everyday life.

4. Utilizing Positive Self-Talk: The Language of Champions

Your internal dialogue is the key to the lock. Oftentimes, clients tell me that they feel like they can’t control their negative thoughts or overthinking, so I work with them to teach them how to regain control of their mindset. Embracing a positive mindset can instill confidence and calmness when the pressure mounts. With discipline and practice, you can learn how to move past unhelpful thoughts or self-talk.

5. Visualization: Picturing Success to Achieve It

Visualization is a technique used by many successful athletes to enhance performance. Create vivid mental images of yourself performing flawlessly in high-pressure situations. Visualize the sights, sounds, and emotions associated with success. By repeatedly visualizing successful outcomes, you build neural pathways that prime your mind and body for success, enabling you to remain calm and focused when faced with pressure. I also like to encourage my clients to role-play challenging situations and how they will navigate those challenges. This can help build an additional layer of mental resiliency by practicing getting back on track when setbacks occur.

Ask About Available One on One Coaching

If you’re an athlete looking to unlock your mental game and stay calm under pressure, consider seeking one-on-one coaching. Professional mental toughness coaches can provide personalized guidance and support to help you overcome mental barriers and enhance your performance. Don’t let the mental game hold you back from reaching your true potential. Reach out today and ask about available one-on-one coaching.

Remember, athlete mental health is just as important as physical health. By investing in your mental game, you can unlock your full potential and achieve greatness in your sport. So, take the first step towards mental toughness and unleash your inner champion.