Success Under Pressure: 5 Effective Ways to Manage Stress During High Performance Situations

During competition, you’re constantly faced with challenges that can leave you overwhelmed and stressed. Regardless of the sport or type of competition, you will inevitably face times when your success and the success of your team will hinge on how well you can perform under pressure.

Stress isn’t inherently bad. Stress can be quite motivating.  However, prolonged stress can affect your physical and mental well-being, and ultimately negatively affect your performance. You may experience physical symptoms like an increased heart rate that is difficult to slow, or mental effects, like anxiety. Recognizing these signs is important so that you can effectively manage pressure. When we are able to recognize the presence and impact of stress, it is easier to develop strategies to take advantage of its motivational qualities, while not suffering its negative effects.

Techniques for Managing Stress and Anxiety

We have a strong grasp on stress management techniques, we will significantly improve our ability to thrive under pressure. Not sure where to start with this?  Here are 5 techniques that can help get you started in forming new habits for stress management.

1.        Have a Pre-Game Ritual

Starting your game or performance stressed can set a negative tone for your entire event. Establishing a pre-game ritual, and following it consistently, can help combat stress and increase your sense of control. Consider implementing a consistent routine that includes nutrition, a mindfulness technique, and an activity that puts you in a positive headspace (a playlist is great for this).  This ritual acts as a buffer between any stress you may have encountered earlier in the day and the demands during a performance, which allows you to get to your event feeling centered and prepared to play with a clear mind.

2.        Always Plan Ahead

Planning ahead is a powerful stress-reduction tool in high-performance environments. You can minimize rushing around and conflicts at home by organizing your time in advance. No one likes rushing around trying to find their uniform, water bottle, and other game necessities the morning of an event! Create a checklist of everything you need to have available and take with you to your competitions and review it the day before. Make a habit of getting everything ready and put in a consistent spot the night before so that you don’t even have to think about it the day of. This proactive approach reduces stress and helps you remain calm and focused under pressure.

3.        Avoid Conflicts with Teammates

Interpersonal conflict can significantly impact physical and emotional well-being, especially in high-pressure environments. When possible, minimize unnecessary interactions with teammates in a negative headspace.  If this is unavoidable, try to keep your interaction positive and focused on the team as a whole, instead of any one person.  A cohesive team helps maintain focus and reduce stress. By managing conflicts effectively, you’ll contribute to a more positive atmosphere and enhance your performance under pressure.

4.        Prioritize Physical Comfort Where You Can

Sports challenge us to push ourselves to our physical limits. That is inherently stressful. To best prepare ourselves to handle this, it is important to minimize any unnecessary discomforts. Figure out the best form of pre-game nutrition that works for you- one that gives you sufficient energy for the entire game without causing discomfort. Bring extra sources of hydration. Make sure your feet are comfortable. Avoid “new” before any performance – that is, don’t try a new food that may upset your stomach beforehand, test out water bottles so you know how to use them and any positions where they may leak, make sure your footwear is already broken in. You’ll be better equipped to handle high-pressure situations and maintain peak performance when you aren’t dealing unnecessary physical discomforts.

5.        Always Reward Yourself 

In high-performance environments, perfectionism can be a double-edged sword. While striving for excellence is commendable, it’s crucial to recognize that perfection isn’t always attainable. Instead, focus on consistently doing your best and acknowledge your efforts. By celebrating small wins and progress, you’ll maintain motivation and reduce stress. Remember, success isn’t just about the end result, but the journey and continuous improvement. Embrace a growth mindset and be kind to yourself along the way.

In high-pressure environments, managing stress effectively can make or break your success. By implementing the strategies, you can increase your resilience and maintain peak performance under intense pressure.

Are you ready to take control of your stress and achieve your goals? Reach out today, and let’s work together to develop a personalized stress-management plan.