In competitive sports, mental toughness can often be the difference between success and failure. Whether you’re competing in the Olympics or a local tournament, competition stress can significantly impact performance if not properly managed. The good news is that mental strategies for managing stress can be learned, practiced, and refined.
Below you will find unique and practical coping strategies that can be used to manage competition stress, especially when it matters most.
1. Building Confidence Through Evidence-Based Thinking
Confidence is the foundation for elite performance, but building it goes beyond self-talk or simply "believing in yourself." A more powerful strategy is evidence-based confidence—gathering proof from past successes and achievements to remind yourself that you’re capable of succeeding under pressure.
How to Build Evidence-Based Confidence:
Mental Highlight Reel: Create a mental "highlight reel" by replaying moments where you performed well when under fire. This could be a key point in a match, a personal best in training, or a time when you overcame an obstacle. By reflecting on these achievements, you can boost your confidence heading into the next competition.
Performance Journal: Keep a journal where you log specific instances of success—small wins, breakthroughs, and progress made over time. Reviewing these entries before a big event can serve as a reminder that you're continually improving.
By focusing on what you’ve already achieved, you can enter a competition feeling assured of your abilities, reducing stress and allowing you to focus on the task at hand.
2. Cognitive Defusion: Separating from Negative Thoughts
Competition stress often brings negative thoughts—doubts about performance, fear of failure, or worry about the outcome. Instead of trying to fight or suppress these thoughts, cognitive defusion teaches athletes how to observe them without letting them take control. This technique helps athletes separate themselves from their thoughts, reducing their impact on performance.
How Cognitive Defusion Works:
Distancing from Thoughts: When negative thoughts arise, instead of engaging with them, athletes can mentally “step back” and observe them. For example, imagine your doubts floating by like clouds or leaves on a river. The key is to notice the thoughts without judgment and let them pass.
Naming the Stress: Give your stress or anxiety a name, like “the gremlin,” and whenever it shows up, acknowledge it without reacting. “Oh, there’s the gremlin again, telling me I can’t do it.” This playful technique helps remove the emotional sting from unhelpful thoughts.
Cognitive defusion helps athletes regain control of their focus, preventing distracting thoughts from dictating their actions in the heat of competition.
3. Process-Oriented Thinking: Staying in the Moment
Rather than setting outcome-based goals, athletes can benefit from focusing on the process. In high-stakes competitions, thinking about the end result—winning, losing, or finishing in a specific position—can add unnecessary pressure. Shifting focus to process-oriented thinking keeps athletes grounded in the present.
How to Implement Process-Oriented Thinking:
Break the Competition into Small Tasks: Instead of focusing on the outcome, concentrate on the steps you need to take. For example, focus on the first few plays of a game, your form during a sprint, or your technique when serving in tennis.
"Next Step" Mentality: Always ask yourself, “What’s next?” This keeps you focused on immediate tasks rather than worrying about the future.
By concentrating on the process rather than the result, athletes reduce performance anxiety and can stay locked into their game plan, even during high-pressure moments.
4. Sensory Grounding: Staying Present in High-Stress Moments
High-pressure situations can cause athletes to become overwhelmed by external distractions or internal stress. A useful technique to regain focus is sensory grounding—using your senses to bring yourself back to the present moment and calm your mind.
How to Practice Sensory Grounding:
Focus on Physical Sensations: Direct your attention to the feeling of your shoes on the ground, the weight of the ball in your hands, or the air entering and leaving your lungs. By anchoring yourself in physical sensations, you can block out maladaptive cognitions.
Object Association: Pick a physical object that you associate with calm or control, such as a wristband or piece of equipment. Use this object as a touchstone when you feel stress building.
Sensory grounding allows athletes to stay present, especially when the pressure is at its highest.
5. Post-Event Reflection: Building Confidence for the Next Competition
While most strategies focus on managing stress in the moment, post-event reflection can help athletes build confidence and resilience for future competitions. Reflection provides a structured way to assess what went well and what could be improved, fostering a growth mindset rather than focusing on results alone.
How to Practice Post-Event Reflection:
Structured Reflection: After the event, ask yourself three key questions: “What did I do well?”, “What can I improve?”, and “What can I take into the next competition?” This keeps the focus on growth and progress rather than dwelling on mistakes.
Visual Reflections: Watch footage of your performance, paying attention to your strong moments. Seeing yourself succeed in real-time reinforces positive beliefs about your abilities.
Reflection not only helps you learn from your experiences but also builds confidence for your next challenge.
Take Home Message
Managing competition stress is an essential part of achieving athletic success. By incorporating strategies like evidence-based confidence, cognitive defusion, process-oriented thinking, sensory grounding, and post-event reflection, athletes can reduce anxiety, build mental resilience, and perform at their best under pressure.
If you’re looking to improve your mental game and thrive in high-pressure situations, reach out to Star Mentality today for personalised sports psychology services that can help you achieve your goals
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