Published on March 6, 2025 by Zencare Team. Reviewed and contributed to by Sarah Farris, LPC, LCPC.
Competitive sports push athletes to their limits, both physically and mentally. Whether it’s the final seconds of a game, a difficult conversation with a coach, or a high-stakes situation, your ability to stay calm under intense pressure can be the difference between success and failure.
In stressful moments, your nervous system activates the fight-or-flight response, which increases heart rate, speeds up your breathing rate, and floods your body with stress hormones like cortisol. If unmanaged, this can lead to poor decision-making, loss of focus, and negative effects on performance like playing tense or timid.
Fortunately, there are scientifically backed strategies to regulate stress levels, improve focus, and maintain a positive mindset in pressure-filled situations. Here’s how you can train your mind to stay calm and perform at your best.
1. Focus on Your Breathing
Why It Works: The Science Behind Breathing Control
Your nervous system consists of two main parts:
- The sympathetic nervous system, which triggers the fight-or-flight response, increasing heart rate and breathing rate.
- The parasympathetic nervous system, which helps your body return to a calm state.
Deep breathing activates the parasympathetic nervous system, reducing stress levels, lowering blood pressure, and improving focus. Research shows that controlled breathing can also increase oxygen delivery to the brain, improving reaction time and decision-making in high-pressure moments.
How to Apply It:
- Square breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- Resonance breathing: Breathe at 6 breaths per minute to optimize heart rate variability.
- Tactical breathing: Used by military personnel — inhale for 4 seconds, hold for 4, exhale for 4.
Sarah Farris, LPC, LCPC says, “Breathing exercises like these are best practiced separately, or not during games or practice. Finding regular opportunities to mindfully notice internal sensations, take deep breaths, and focus on the rhythm can be used as an anchor exercise. While in a high pressure moment, like a competition, a brief pause to breathe can be useful, but focused deep breathing exercises during a game can be distracting. One way to do this briefly is to use this acronym: STOP. Stop, take a breath, observe, proceed.”
Real-World Example:
LeBron James uses deep breathing before free throws to stay calm and focused under pressure.
Takeaway:
Next time you’re in a stressful situation, take a few deep breaths — it’s one of the best ways to stay calm.
2. Stay Present in the Moment
Why It Works: The Science of Mindfulness
Research shows that mindfulness exercises increase activity in the prefrontal cortex, the part of the brain responsible for decision-making, self-regulation, and focus. This helps athletes avoid negative thoughts and stay engaged in high-pressure situations. Additionally, mindfulness reduces levels of cortisol, the stress hormone, which can impair cognitive performance when elevated for extended periods.
How to Apply It:
- Mantra repetition: Repeat phrases like “Stay in the now” or “notice”
- Sensory grounding: Focus on one thing you can see, hear, touch, and feel, or use diaphragmatic breathing.
- Body scan meditation: Release tension by mentally scanning each muscle group.
Mindful Sport Performance Enhancement can be a structured way to practice mindfulness. A therapist or trained specialist in the approach can guide athletes through a series of sessions to develop a mindfulness practice to help enhance their sport performance.
Real-World Example:
Tennis champion Naomi Osaka uses mindfulness to maintain composure during tense matches.
Former Chicago Bulls coach Phil Jackson suggested mindfulness to his players.
Takeaway:
Training your mind to stay in the present moment helps athletes remain focused under pressure and can assist in making smoother adjustments during setbacks.
3. Develop a Pre-Game Routine
Why It Works: The Science of Habit Formation
The brain loves patterns. When you repeat the same pre-game routine, your brain associates those actions with a calm, prepared state. This reduces feelings of panic, creates a sense of control, and improves mental toughness. Neuroscientific studies indicate that habits reduce cognitive load, allowing athletes to enter a state of flow, where performance feels natural and effortless.
How to Apply It:
- Pre-game journaling: Write three strengths before competition.
- Music for focus: Play the same playlist to create a mental anchor.
- Visualization: Imagine yourself executing key plays flawlessly.
Real-World Example:
Cristiano Ronaldo follows an identical warm-up routine before every match to maintain confidence.
Takeaway:
A daily routine helps athletes prepare long before the competition starts.
4. Reframe Negative Thoughts
Why It Works: The Science of Cognitive Reframing
When you feel pressure, your brain releases cortisol, a stress hormone that can impair decision-making and increase anxious thoughts. However, studies show that positive self-talk and cognitive reframing can reduce cortisol levels, allowing you to think more clearly and respond to challenges with confidence. This technique also strengthens neural pathways associated with resilience, making it easier to stay composed under stress over time.
How to Apply It:
- Challenge automatic thoughts: Replace “I always mess up” with “I learn from every experience.”
- View pressure as a challenge: Shift from “I have to perform” to “I get to compete”.
- Use visualization: Imagine yourself succeeding under pressure.
Real-World Example:
Kobe Bryant used positive self-talk to shift his mindset before critical games.
Takeaway:
Your thoughts influence your performance. Train your mind to replace negative thoughts with positive interactions.
Great! I’ll expand on each section, adding more scientific explanations, practical applications, and real-world examples to make these strategies more actionable for athletes. Here’s the fully enhanced version:
4. Reframe Negative Thoughts
Why It Works: The Science of Cognitive Reframing
When pressure builds, negative thoughts can quickly spiral into a vicious cycle of self-doubt and fear. This is because the brain has a built-in negativity bias, meaning we naturally focus on potential dangers or failures more than successes. However, cognitive reframing — the process of changing how we interpret situations — can significantly reduce stress levels and improve confidence.
Research in sports psychology has shown that athletes who practice positive self-talk and thought reframing experience lower levels of performance anxiety and better decision-making under pressure. By actively shifting your perspective, you can replace negative feelings with a growth-oriented mindset, allowing you to stay focused and resilient.
Ways to Reframe Pressure:
- Instead of “I can’t handle this,” think “I’ve trained for this moment.”
- Instead of “I always mess up,” think “Every experience is a chance to improve.”
- Instead of “I have to perform,” think “I get to showcase my skills.”
- Instead of “What if I fail?” think “What if I succeed?”
You can also reframe mistakes that do happen by saying to yourself “go for the next shot”, if you just missed one. Or remind yourself of a technical cue or technique to remain focused on executing with precision, instead of getting distracted by a mistake during a high-pressure moment.
How to Apply It:
- Practice daily affirmations: Write down 3 positive things about yourself every morning. Or if affirmations aren’t your thing, identify 3 performance goals for the day, week or upcoming training.
- Use a confidence journal: After practice, write one challenge you overcame that day.
- Talk to yourself like a coach: Encourage yourself in the same way you would support a teammate.
Real-World Example:
Michael Jordan, widely considered one of the greatest basketball players of all time, was known for his mental resilience and ability to reframe failure. He famously said:
"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."
Rather than seeing failure as a reason to doubt himself, Jordan used it as motivation to improve. He viewed pressure situations as opportunities to grow, not threats to his legacy
Takeaway:
Your mind is a powerful tool. Train it to replace negative people, words, and beliefs with positive interactions and a growth-oriented mindset.
5. Manage Your Stress Levels Through Physical Activity
Why It Works: The Science of Movement and Stress Reduction
While athletes are already physically active, not all movement is stress-relieving. Engaging in low-intensity or mind-body exercises can help regulate stress levels and activate the parasympathetic nervous system, which counteracts the body’s fight-or-flight response.
Endorphins, the brain’s natural mood boosters, are released during physical activity, helping to reduce chronic stress, lower high blood pressure, and improve mental health. Additionally, research shows that regular movement lowers cortisol levels, the hormone associated with stressful moments and anxious thoughts.
Activities to Relieve Stress:
- Yoga or stretching: Helps slow down breathing rate and relax muscles.
- Active recovery days: Light movement like walking, swimming, or cycling keeps blood flowing without overtraining.
- Breath-focused movement: Tai Chi or Pilates integrates controlled breathing techniques with movement for relaxation.
How to Apply It:
- Incorporate cooldown exercises: Spend 10 minutes or more stretching after workouts.
- Schedule non-competitive movement: Enjoy movement without the pressure of performance.
- Use breath-work exercises during training: Inhale deeply during slow movements to activate relaxation.
Real-World Example:
Many NBA players, including Kevin Love, use yoga to manage stress and improve mental resilience, helping them stay composed in high-pressure situations.
Takeaway:
Not all movement is about competition — incorporate relaxation-based physical activity to balance training and regulate stress levels effectively.
6. Take Breaks to Reset Your Mind
Why It Works: The Science of Mental Recovery
Just like muscles need rest after intense training, your brain also requires recovery to maintain executive functions like decision-making, reaction time, and emotional regulation. Studies show that mental fatigue can impair performance as much as physical fatigue, leading to stressful moments and poor concentration.
Taking short breaks throughout the day can reset your mind, lower cortisol levels, and improve mental clarity. This helps prevent burnout and allows for better informed decisions in challenging situations.
Simple Ways to Reset:
- Find a quiet place: Take a few minutes alone to breathe and recalibrate.
- Unplug from cell phones: Reduce distractions and avoid overstimulation.
- Use active listening: Engage in conversations with teammates or mentors to process stress.
- Practice mindfulness breaks: Spend 5 minutes focusing on breathing or sensory grounding techniques.
- Participate in other hobbies: Spending time enjoying other activities can reduce overtraining and lower risk of burnout.
How to Apply It:
- Set reminders for mental breaks: Take 5-minute pauses every hour.
- Step outside for fresh air: Exposure to nature has been proven to reduce stress.
- Engage in deep focus and deep rest cycles: Work intensely, then take short mental resets.
- Make time for other interests: Find 20 minutes or dedicate your off-season to your personal interests, whether that’s crocheting, fostering animals or painting.
Real-World Example:
Tom Brady uses mental resets between plays to stay focused during games, allowing him to maintain composure in high-stakes situations.
Takeaway:
A short break can refresh your mind, helping you make better informed decisions and stay composed under pressure.
7. Build a Strong Support Network
Why It Works: The Science of Social Support
Athletes thrive in strong support systems. Research in sports psychology shows that having positive people around you lowers stress levels, improves mental health, and fosters resilience in overwhelming situations. Social support also increases oxytocin production, a hormone that counteracts cortisol and promotes a sense of security and calm.
Who to Lean On:
- Teammates: Encourage each other to build mental resilience.
- Coaches or mentors: Help you reframe pressure and offer guidance.
- Sports psychologists: Provide tools for emotional intelligence and performance anxiety.
- Family or friends: Specifically ones that are not directly involved in your sport.
How to Apply It:
- Schedule regular check-ins with mentors: Talk about stressors before they escalate.
- Surround yourself with positive people: Avoid negative people who drain energy.
- Use active listening: Engage with your support network to process stressful moments effectively.
Real-World Example:
Michael Phelps credits his support network, including coaches and therapists, for helping him navigate the pressures of Olympic competition.
Takeaway:
Surround yourself with those who uplift you. The right support network is crucial for long-term mental toughness and success.
8. Use Visualization and Mental Rehearsal
Why It Works: The Science of Mental Imagery
The brain doesn’t always distinguish between real and imagined experiences. Studies show that visualization techniques activate the same neural pathways as physical practice, strengthening muscle memory and improving reaction time.
Elite athletes use mental rehearsal to prepare for difficult situations, reduce feelings of panic, and improve performance under intense pressure.
How to Use Visualization:
- Picture yourself handling pressure with ease: Imagine yourself staying calm in critical moments.
- Engage all senses: Visualize the sounds, sights, and even emotions of success.
- Rehearse overcoming obstacles: Prepare mentally for difficult situations before they happen.
Real-World Example:
Olympic skier Lindsey Vonn uses mental rehearsal to visualize her entire race before competing, ensuring she stays composed under pressure.
Takeaway:
Your brain can be trained just like your body — use visualization to mentally prepare for high-stakes situations.
Conclusion
Mastering the art of staying calm in high-pressure situations takes practice. Whether it's using breathing techniques, developing a daily routine, or reframing negative thoughts, these strategies will help you stay composed in any challenging situation.
“Athletes can experience mental or emotional challenges just like everyone else, and may even be more at risk of developing certain conditions. Athletes often encounter pressure, stress, and expectations to regularly perform at high levels. Therapists trained in sport performance can help individuals learn techniques to manage anxiety and develop strategies to stay focused, sustain confidence, communicate with coaches and teammates, and to recognize when they may be approaching burnout,” says Sarah Farris, LPC, LCPC.
By implementing these scientifically backed techniques, you’ll build lasting mental toughness, allowing you to thrive under intense pressure — not just in sports, but in everyday life as well.
Finding a Therapist to Help with Performance Anxiety on Zencare
Even the most skilled athletes can struggle with performance anxiety, stressful moments, and negative thoughts that impact their game. While mental training techniques are essential, working with a sports psychologist or a therapist specializing in performance anxiety can provide deeper strategies for managing high-pressure situations. A therapist can help you develop personalized relaxation techniques, improve emotional intelligence, and break free from vicious cycles of self-doubt.
If you're looking for a therapist who understands the mental challenges of competitive sports, Zencare makes it easy to find one. Use the Specialty filter to select “Performance Anxiety” to find therapists who will be most suited to help you navigate your challenges. You can browse licensed professionals, watch introductory videos, and schedule free consultations to find the right fit. A strong support network is key to long-term success, and the right therapist can be an invaluable part of your team. Visit Zencare.co to start your search today.