5 Mental Tricks to Overcome Performance Anxiety in Sports

You’ve trained hard. You know the plays. You’re ready physically.
But as the big moment arrives, your heart races, palms sweat, and self-doubt creeps in.

Performance anxiety is one of the biggest challenges athletes face, and it can affect beginners and professionals alike. The good news? There are simple mental tricks you can use to turn that anxiety into focus and confidence.

In this blog, we’ll explore 5 powerful mental strategies used by top athletes to overcome sports anxiety and perform under pressure.

What Is Performance Anxiety in Sports?

Performance anxiety, sometimes called “choking” under pressure, is the nervousness athletes feel before or during competition. It can cause:

Racing thoughts

Muscle tension

Shaky hands

Shortness of breath

Fear of failure

It’s your body’s natural fight-or-flight response. But in sports, this can hurt performance by reducing focus, disrupting timing, and increasing mental errors.

The key is not to avoid anxiety, but to manage and channel it effectively.

Mental Trick #1: The 90-Second Rule

Did you know most anxiety spikes last only 90 seconds? Neuroscientist Dr. Jill Bolte Taylor says that when we feel a stress response, the chemical reaction lasts about a minute and a half. After that, it’s our thoughts that keep the anxiety going.

Here’s how to apply the 90-second rule:

🧠 What to do:

Acknowledge the nervousness (“Okay, I’m feeling this.”)

Close your eyes, breathe deeply, and let it pass.

Don’t judge it — just ride the wave.

💡 Bonus Tip: Set a timer before the game. Breathe and repeat, “This will pass. I’m in control.” Your anxiety will likely drop without forcing it.

Mental Trick #2: Shift Focus to the Process, Not the Outcome

Anxiety often comes from worrying about results:

“What if I miss the shot?”

“What if I lose and let people down?”

“What if I embarrass myself?”

These thoughts take your mind off the present. Elite athletes flip the script by focusing on the process instead of the outcome.

🎯 What to do:
Focus on what you can control:

Your breath

Your form

Your routine

Your effort

💬 Try repeating: “One play at a time.” This grounds your attention in the moment and shuts down worry about what might go wrong.

Mental Trick #3: Reframe Anxiety as Excitement

Believe it or not, nervousness and excitement feel almost identical in the body — fast heartbeat, butterflies, energy. The difference is how we label it.

NBA players, Olympic swimmers, and elite fighters often tell themselves:

“I’m not nervous. I’m excited.”

This mental reframe helps you interpret physical symptoms as fuel rather than fear.

🔥 What to do:

Smile before the game. Trick your brain into believing you’re confident.

Say out loud: “This energy means I’m ready.”

💡 Pro Tip: Instead of saying “I’m scared,” say “I’m pumped to show what I’ve trained for.” Confidence starts in language.

Mental Trick #4: Use Performance Anchors

Top athletes use performance anchors — small habits or triggers that signal the brain to switch into game mode.

Examples:

Steph Curry chews his mouthguard in a certain way.

Cristiano Ronaldo adjusts his socks before kick-off.

Swimmers slap their chest or legs before diving in.

These routines signal: “It’s go time.”

📌 What to do:
Create a ritual:

A deep breath and a fist clench

Bouncing the ball a certain way

Tapping your chest twice

Doing it before every match helps build confidence and focus.

Mental Trick #5: Visualise Calm and Success Daily

Visualisation is one of the most underused tools for overcoming sports anxiety. The mind can’t always tell the difference between a real and imagined experience — so rehearsing success in your head builds confidence before game day.

🌟 What to do:

Every night (or pre-game), spend 5–10 minutes with your eyes closed.

Visualise walking onto the field calm and ready.

Imagine yourself performing flawlessly and feeling proud after.

💡 Tip: Add breathing: Inhale confidence, exhale doubt. Do it consistently and your brain will start treating it as reality.

Bonus Tip: Talk to a Trusted Coach or Teammate

Sometimes, sharing how you feel can diffuse anxiety immediately. Don’t carry it alone. A simple, “I’m feeling nervous” to your coach or teammate opens the door to encouragement and perspective.