Handling Pressure: Mental Tools to Stay Calm When It Counts

England football team, Euro 2020 final

When the spotlight is on and the stakes are high, performance pressure can feel overwhelming. Your heart races, your hands shake, and your thoughts spiral — and suddenly, you're not playing like yourself.

Whether you're an athlete about to take a penalty kick, a tennis player facing break point, or a CrossFitter entering the final WOD of competition day, pressure moments can either elevate or unravel your performance. The good news? Staying calm under pressure is a trainable skill — not just a personality trait or gift.

Let’s look at how top athletes manage it, and what you can do to do the same.

What Actually Happens Under Pressure?

Under pressure, the brain perceives a threat. Not a physical one, but a psychological one: fear of failure, embarrassment, letting others down, or missing out on something important.

This triggers a stress response:

• Increased heart rate

• Shallow breathing

• Narrowed attention (often on the wrong things)

• Overthinking or blanking out

All of which work against fluid, automatic performance.

Example: England’s Penalty Shootout Strategy – Euro 2020

For years, England’s national football team struggled in penalty shootouts. But ahead of Euro 2020, sport psychologists were brought in to work with players on the mental side of this high-pressure moment.

Players practiced penalties in “pressure simulators,” rehearsed breathing techniques, and used pre-shot routines to stay composed. The result? A vastly improved approach that focused less on the outcome and more on controlling the process. (And yes, they still lost the final — but the progress was undeniable.)

3 Simple Tools to Stay Calm When It Counts

1. Control Your Breathing

Slow, deep breathing triggers your parasympathetic nervous system — your body’s natural calm-down switch.

Try this: Inhale for 4 seconds, exhale for 6 seconds. Do 3–5 rounds right before competing or during a break in play.

2. Anchor with a Pre-Performance Routine

Having a consistent routine just before performance cues your brain to focus, not panic.

Example: Bouncing the ball the same way before a serve, tapping the stick on the ice before a face-off, or doing the same warm-up sequence before every race.

3. Refocus with Cue Words

Short, powerful words or phrases can help shift your focus from panic to process.

Try this: Use words like “breathe,” “trust it,” or “next play.” Make it personal and meaningful to you.

When It Works: Bianca Andreescu at the US Open

In 2019, Bianca Andreescu faced Serena Williams — arguably the greatest women’s tennis player ever — in the US Open final. With the crowd fully behind Serena and the pressure sky-high, Andreescu later said she used “deep breathing and positive affirmations” to stop her nerves from spiraling. Her composure played a big role in her stunning victory.

Final Thoughts

Pressure is part of competition — and in many ways, it’s what makes sport exciting. But it doesn't have to derail you. Like any physical skill, your ability to regulate emotions, calm your nerves, and focus your attention can be trained.

Whether you’re an athlete, coach, or high performer in any field, learning to manage pressure is a competitive edge.