Performing Under Pressure

One of the most important things you’ll need to develop as an athlete is the ability to remain calm and perform well under pressure, even in the most chaotic of circumstances. A champion is unflappable under pressure, they retain the ability to make good decisions, think clearly and attack the task in front of them with confidence, enthusiasm and tenacity. With deep rhythmic breathing, they are able to control the symptoms of pressure and remain process focused, they maintain situational awareness so that they can make good decisions in the heat of the moment.

We face pressure in our daily lives at work, in school, from family members and friends, but it’s in competition that athletes can experience incredibly high amounts of pressure. When performing under pressure some athletes are crushed, while others crush the competition, why is that? Every athlete feels some pressure when performing, the less prepared you are, the more pressure you’re going to feel. No athlete is immune to pressure, their heart rate rises, they breathe quicker, depending on how well prepared and confident they are pressure can make them perform better or worse. Pressure creates tension and can cause an athlete to panic, when athletes panic they want to get their task over and done with as quickly as they can, the more you rush the more mistakes you’ll make mistakes lead to more pressure, which leads to more panic, more mistakes, more pressure and more panicking.

Sometimes we experience moments of extreme pressure, where we feel like we must deliver the goods or suffer dire consequences. Often these moments create a sense of dread, pressure can be a villain, an enemy to your success. It can negatively impact performance, make us panic, make us choke and fail at things we usually find manageable. When we’re under pressure we can make poor judgement calls, make mistakes and the game plan gets thrown out the window. When under pressure most athletes perform below their capabilities, while others handle it well and seem to thrive on pressure. Very few athletes think about how they’re going to handle high pressure situations, until it’s too late and they’re in the thick of it. Most will simply model what they’ve noticed others doing and hope it works, sometimes it does, most often it doesn’t.

The more important the outcome is to you, or the more uncertain of the outcome you are, the more pressure you’ll feel. The pressure we feel is somewhat equal to our chances of winning, so the more thoroughly we prepare, the less anxious we should feel about competing. Sporting events fill athletes with anxiety for these reasons, winning is important to them, they want to avoid failure, and they can never truly know who is going to win. Athletes also feel pressured if they believe they’re being judged on the outcome, they don’t want to look bad in front of other people or be embarrassed by losing.

Embrace the Moment

Walk through the fire and embrace the moment, think of high pressure situations as challenges, opportunities to test yourself and have fun. Pressure can be a positive force, or an evil villain, depending on whether you view pressure as a challenge or a threat.

Learn to see pressure as fresh and exciting opportunities to rise to the occasion and meet that challenge. Do you see high pressure situations as a threat or a challenge? Do you see them as something to embrace, or something to dread? Too many athletes view high pressure moments as do or die threats, but doing so fills them with anxiety, fear of failure, compromises their cognitive ability and judgement, as well as draining their energy making them fatigue more easily.

If you see a situation as a challenge to be met rather than a threat, you are much more likely to perform at your fullest capabilities and more likely to succeed. Adrenaline can make us feel uncomfortable, but when you see a competition as fun, the energy and arousal you feel from the pressure becomes enjoyable. It fills you with enthusiasm, one of the best weapons for fighting anxiety and fear. When going into a performance, remind yourself that it is an opportunity to have fun, a challenge to be embraced rather than dreaded, having such a positive mindset can help you to remain calm and perform well. Tell yourself things like ‘this is a challenge to have my best performance ever,’ or ‘this is an opportunity to have fun and show how good I am.’ Focus on the fun aspects of performing, embrace the parts of competing that you find most enjoyable and have a good time doing your best.

A champion looks at a tough competition as a challenge to be met rather than a threat to back down from. Quitters use a tough break as an excuse to give up, champions use a tough break as a reason to drive themselves to work harder and achieve more.

Remember You’ll Have Multiple Opportunities

When you’re feeling the pressure, remember that this is one of many opportunities that you’ll have, you’ll have plenty of chances to get it right and show what you’re made of. When you know that you’ll get another shot, you tend to feel less pressure. Think about it, it’s reasonable and realistic to think that another opportunity will come your way, right? Thinking about a competition like it is your only opportunity to win, like it’s do or die, isn’t going to help you perform well. You’ll just feel more pressure and make more mistakes, if you act like this is the only opportunity you’re ever going to get. Remind yourself, this is one of many opportunities, you’ll have another chance to show what you can do. We get another chance over and over throughout our lives, it’s rare that an opportunity is actually our last chance. Even if a situation really is last chance saloon, acting and thinking that way isn’t going to help you let go, flow and perform at your best. Don’t put unnecessary pressure on yourself, before a performance remember that you will have another chance, do your best and if you don’t get it this time, you’ll get another opportunity.

Let Go of Winning & Don’t Overtry

A useful tool in sport psychology is to let go of the need to achieve the outcome. Feel the pressure warmly, accept it and let it wash over you. Realise that all of the hard work is already done, all of your training will pay off and it is time to enjoy performing in competition. This works very well for some athletes when practiced mindfully, not so much for others, the tools you use will depend on you as an individual.

If you are nervous about an upcoming competition or event, learn to let go of the pressure of winning. Know that you worked as hard as you could and gave your best, know that even if that best effort still lands you in last place, as long as you improved and became better, it is enough.

The fact is that a champion must be willing to lose, they do everything they can do to win, they prepare diligently, work hard and then when it comes time to perform they have to be willing to roll the dice. Do your best, if it doesn’t work out accept it, learn from it and move on. But don’t complain, don’t dwell on it, champions don’t complain, they work.

When you’re under pressure, remember that the best you can do is your best, you can’t try harder than your best and unfortunately your best may not be good enough to win the competition that day. That’s fine, that is okay, as long as you give your best effort. Remember that overtrying will only ruin your chances of success and that when you try to perform harder than your best, you’ll overtry and perform poorly.

A champion admits when they’ve made a mistake and they don’t make excuses, instead they try their best to use it as feedback that they can learn from. They don’t try to pass off the blame to somebody else, they look their coach or training partner in the eye and say ‘I’ll learn from it and do better next time.’ They don’t dwell on it, they take responsibility, own their failures and move on.

The ability to take ownership of your shortcomings and admit that you made a mistake, is one of the simplest ways to take pressure off of yourself. If you are too concerned about looking perfect and never making mistakes in front of others, then you’ll put too much pressure on yourself and you’ll never take any risks. You’ll play it safe, you’ll play not to lose, burdening yourself with the fear of looking bad in front of others. If you screw up then admit that you screwed up, it doesn’t matter if somebody gives you shit for it, they’re opinion probably doesn’t matter anyway.

If you own your mistakes and fix them, your critics have no power over you. Acknowledge your missteps and have complete confidence that you have the work ethic and ability to fix them. If somebody talks trash about a champions performance they don’t let it cause them to feel pressure, they have more important things to worry about it, like doing better. If you have the confidence to admit when you screw up, people will respect you for it, own it. Let go of the need to win and you immediately depressurise the situation, let go and just do your best.

Downsize the Importance

Sometimes in order to perform well, your best bet is to downsize the importance of the situation. A fighter who views the final round of a close fight as ‘just another round’ rather than a life and death proposition, is on their way to performing at their best. A fighter who sees that final round as do or die, the last round of their life, might not rise to the occasion and perform as well. The more important we believe an event to be, the more pressure we feel, sometimes the best way to rise to the occasion is to do our best but not make a big deal out of it. It may feel counter intuitive, but shrinking the importance of an event and minimizing its significance, can help take the pressure off.

Try reframing your situation, think of an event as your opportunity to show yourself what you are truly made of and perform at your best. The truth is you have nothing to lose and everything to gain by giving your best, you’re either going to win or you’re going to learn, when you realise this it can really help to take the edge off of whatever pressure you’re feeling. You came here to give it your best shot, so trust in your skills and go for it.

Treat a big performance like it’s just like any other competition, while still giving your best effort. Many people will resist this method of reducing pressure by saying that it’s unrealistic to tell yourself that a performance isn’t important to us when we know it is. I would counter by saying that it’s better than over exaggerating the importance of a situation, creating unnecessary pressure that negatively impacts performance that can cause panic and choking. For some athletes that struggle with nerves under pressure, downsizing the important of an event can help a great deal. I suggest that these athletes slightly shrink the importance of a performance, stay mindful and give their best effort. Obviously, we feel pressure in the moments that we feel are important, but it’s vital not to over exaggerate their significance.

The thing to remember is, the worst that can happen is that you’ll lose the competition. That’s it, no big deal. And you can bounce back from that, no problem, you’re strong enough.


Mindfully bring your focus back to your breathing whenever you feel your anxiety building, try to breathe naturally, evenly and deeply. In a competition when you’re in a high-pressure situation, your breathing will likely become short and laboured, something that will negatively impact your performance. To quickly reduce feelings of anxiety, focus on your breathing and depressurise the situation. I talk a lot about focusing on the things in your control, your breathing is one of those controllable things, it can help bring you back from the edge of panic and back to the present moment. Breathe in deeply inhaling through the nose for 5 seconds, hold that breathe for 2 seconds, then slowly exhale for at least 5 seconds. The exhale promotes relaxation, extend it the next time you feel like you need to calm down, focusing on breathing evenly and deeply.

Make sure not to breathe too rapidly, instead breathe in until the air reaches the very bottom of your lungs to supply your entire body with much needed oxygen. Then slowly breathe all the way out, releasing any unwanted anxiety and tension as you exhale. Relax your muscles, learning to let go of muscle tension during skill practice in training will help you to do so during competition. Being able to rid yourself of excess tension helps you to relax not just your muscles but your mind as well.

In high-pressure situations, I recommend that you focus on your breathing while staying mindful of your surroundings. Breathing deeply slows the heart rate, calms the nervous system and a calm body is followed by a calm mind. Learning to breathe properly goes a long way in building mental toughness and preparing to perform, look at any elite athlete before and during their performance, they’re usually focused intensely on their breathing, taking deep, calming breaths.

The breath gives you something else to focus on besides your anxiety, it helps calm you down in times of stress, concentrating on your breathing also distracts you from the pain of fatigue when you’re extremely tired during a performance.

Stay Focused on the Process

Most athletes who perform well aren’t thinking about the outcome, they’re immersed in the process, focusing on their activity in the moment.

Maintaining focus on the process helps to depressurise things by preventing distracting thoughts from diluting your concentration and it causes you to do the things that you have to do to perform well. By simply doing your best on each task in each moment, you keep your mind focused on what you need to do and not on negative thoughts that can distract you and derail your performance.

Stay in the moment, focus on what is happening now, rather than what has, will, might, or should be. To focus on what you are responding to now, you need to let go of the past and ignore the future. You can practice being in the moment by tuning into your senses right now. What does your breath sound and feel like? What sensations are you feeling? What sounds are you hearing? Focusing on your senses is a useful way of tuning into the present moment and alleviating pressure during and before a competition.

When you’re focused on form and technique in the present moment and mindful of the process, you aren’t focused on the outcome or your anxiety. Keep your eyes focused on your target, if your eyes begin to wander, so will your focus.

Stay Mindful & Focus on What You Can Control

We often feel pressure because we focus on things that we can’t control, focusing on uncontrollable fills us with anxiety and increase the pressure that we feel. Champions have an intense focus on what they can control, the things that matter most to ensuring they perform at their very best. Their breath, their thoughts, their visualisation and self-talk, their strategy, their game plan and their effort.

Don't be a Jerk

Unfortunately there are to many athletes, that place more pressure on themselves, but having over inflated egos, shaming or being overly opinionated about other athletes or topics. They do that, because in most cases, they have a level of insecurity about their own ability which adds pressure, or they truly feel they are superhuman and better than most, which again adds extra pressure. Some of the best professional athletes I have had the privilege to be around, are also the most humble and silent. In fact, they will make you feel more at ease through their own ease. Self worth is good, but excessive self worth is not only damaging to you but to others. You will never reach your true heights. We call this “masking our pressure”

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