Managing Competition Anxiety: How to Keep Your Cool in High-Stakes Games
Competition anxiety triggers the body’s fight-or-flight response, which can disrupt focus, coordination, and decision-making.
Pre-performance routines reduce mental overload and signal readiness—creating a sense of control before competition begins.
Mental rehearsal (visualization) helps athletes simulate high-pressure scenarios, building confidence and emotional regulation.
Reframing anxiety as energy shifts your mindset from fear to readiness, using adrenaline to your advantage.
Mindfulness techniques like breathwork and body scans help ground athletes in the present and reduce spiraling thoughts.
A simple “reset plan” during games helps athletes bounce back from mistakes and refocus quickly.
Post-game reflection builds self-efficacy and reinforces progress, helping athletes develop sustainable confidence.
What to Consider When Reading
How do you currently prepare mentally before competition, and is it helping or hindering your performance?
What physical or mental cues tell you anxiety is rising—and how can you use them as signals rather than threats?
Your heart is racing. Palms sweaty. Thoughts spiraling. It’s game day—and the pressure is on. Whether you’re stepping onto the court, field, rink, or stage, you want to perform at your best—but instead, your nerves are getting in the way.
This is competition anxiety, and it affects athletes at every level. From seasoned pros to weekend warriors, no one is immune to the stress of high-stakes moments. But here’s the good news: with the right tools, you can manage that anxiety and perform with confidence when it matters most.
Let’s break down the causes of competition anxiety and explore science-backed strategies to stay calm, focused, and mentally sharp under pressure.
1. Understand What Competition Anxiety Really Is
The physiology of performance anxiety in athletes
Competition anxiety isn’t just “being nervous.” It’s a physical and psychological response to perceived pressure. Your brain kicks into fight-or-flight mode—releasing adrenaline, increasing heart rate, and tightening muscles. This response is designed to protect you, but in a competitive setting, it can hijack your performance.
Common symptoms of game day nerves
Racing thoughts
Nausea or stomach discomfort
Self-doubt
Overthinking simple decisions
Recognizing these signs is the first step to regaining control.
2. Shift Your Mindset with Pre-Performance Routines
Why routines reduce mental overload
One of the most effective ways to reduce performance anxiety is to use a consistent pre-competition routine. These rituals act as psychological cues that tell your brain: You’ve been here before. You’re prepared.
Examples of powerful pre-game routines
Breathing exercises (e.g., 4-7-8 method)
Visualization of successful performance
Listening to calming or energizing music
Repeating a simple mantra (like “Trust your training”)
Light stretching or dynamic warm-ups
The key is consistency—use the same steps before every high-stakes game to create a sense of control.
3. Use Mental Rehearsal to Build Confidence Before Game Day
Train your brain like your body
Mental rehearsal, also called visualization, is a sports psychology technique that helps athletes mentally “practice” high-pressure situations. Studies show that when you visualize performance vividly—sights, sounds, emotions—your brain lights up in similar ways to physical practice.
How to apply it
Spend 5–10 minutes a day visualizing yourself handling stressful moments calmly—making smart decisions, recovering from mistakes, and staying focused. This builds mental toughness and helps reduce competition anxiety before it starts.
4. Reframe Anxiety as Energy
From nervousness to readiness
Performance anxiety in athletes often feels like something to get rid of. But elite athletes learn to reframe anxiety as excitement. The symptoms are nearly identical—fast heartbeat, alertness, energy. The difference lies in interpretation.
Try this mental switch
Instead of saying, “I’m so nervous,” try:
“I’m ready.”
“This energy is my body preparing to compete.”
“I care, and that’s why I feel this way.”
Reframing helps you ride the wave of adrenaline instead of being crushed by it.
5. Ground Yourself with Mindfulness on Game Day
Why mindfulness builds resilience under pressure
Mindfulness helps anchor your attention in the present moment—quieting overthinking and reducing anxiety. Athletes who practice mindfulness report better focus, faster recovery from mistakes, and more consistent performance in high-stakes environments.
Game-day mindfulness strategies
Focus on your breath between plays
Do a quick body scan to release tension
Use a physical cue (like gripping your stick or tapping your cleats) to bring attention back to now
Mindfulness builds mental resilience—the ability to reset quickly, rather than spiral after a missed shot or error.
6. Create a “Reset Plan” for In-Game Stress
How to mentally recover mid-competition
Even with preparation, nerves can flare up mid-game. That’s why it helps to have a mental reset routine ready—something simple you can do in seconds to calm yourself.
Design your reset plan
Try this formula:
Pause – Take a slow breath in and out
Refocus – Use a cue word like “reset,” “next play,” or “breathe”
Redirect – Bring your attention to the next actionable step (e.g., "sprint back on defense")
A reset plan gives you a safety net during high-stakes games, helping you bounce back quickly.
7. Strengthen Confidence Through Post-Game Reflection
Build a confidence file, not just a highlight reel
After the game, reflect on what went well—not just what went wrong. This builds self-efficacy, which is your belief in your ability to handle challenges—a major factor in reducing future anxiety.
Keep a journal where you track:
What you did well
How you managed nerves
What you learned for next time
Over time, you’ll build a personal confidence portfolio that reminds you of your growth, especially after tough matches.
Conclusion: Confidence Over Nerves Is a Skill You Can Train
Managing competition anxiety isn’t about eliminating nerves altogether—it’s about building the skills to perform with them. With mental training tools like routines, visualization, mindset shifts, and reset plans, you can step into high-stakes games with clarity, confidence, and composure.
Because at the end of the day, nerves mean you care—and with the right strategies, that energy becomes your superpower.
