Pressure is an inseparable part of professional sport and even the most accomplished athletes aren’t immune to performance anxiety. Whether it’s stepping up to take a last-minute penalty, standing at the starting blocks of an Olympic final, or walking onto center court at Wimbledon, elite athletes face immense psychological challenges. But what sets them apart isn’t the absence of anxiety it’s their ability to master it.
Performance anxiety, often described as “choking,” is a mental barrier that can derail even the most physically prepared individuals. The world’s top athletes, however, use a range of psychological tools, routines, and mindset strategies to perform under the brightest lights. Here’s how they do it.
1. Reframing Anxiety as Excitement
One of the most powerful techniques elite athletes use is cognitive reframing the ability to shift the perception of anxiety into excitement. The physical symptoms of both states are remarkably similar: increased heart rate, faster breathing, adrenaline rush. But the interpretation makes the difference.
Michael Jordan, for example, never shied away from high-pressure moments. He often spoke about embracing the nerves and using them as fuel. Serena Williams has also emphasized that nerves mean something important is happening and that the key is not to fear them, but to ride them.
By telling themselves, “I’m excited” rather than “I’m nervous,” athletes transform anxiety into heightened focus and energy.
2. Pre-Performance Routines and Rituals
Routine brings order to chaos. Many elite athletes use carefully designed pre-performance rituals to center themselves before a game or competition. These can include visualization, breathing exercises, music, stretching, or even repeating mantras.
Rafael Nadal is famously meticulous with his pre-serve routine a sequence often criticized as superstition, but which he uses to calm his mind and establish rhythm. These rituals are not just habits; they are psychological anchors that create a sense of control and consistency in an unpredictable environment.
3. Visualization and Mental Rehearsal
Mental imagery is a cornerstone of elite performance psychology. Athletes visualize themselves succeeding hitting the perfect shot, crossing the finish line first, or staying composed under pressure. This primes the brain to act as if the scenario is familiar, reducing the shock of the real moment.
Olympians, in particular, are known for practicing entire routines mentally, hundreds of times before the actual event. Gymnast Simone Biles, for instance, uses visualization to walk through her routines with precision and confidence, even before stepping onto the mat.
4. Breathing and Mindfulness Techniques
Slowing down the breath helps slow down the mind. Controlled breathing techniques like box breathing or diaphragmatic breathing are powerful tools for calming the nervous system.
Many top athletes also practice mindfulness meditation. Novak Djokovic credits mindfulness and mental clarity as key factors in his sustained excellence. By focusing on the present moment rather than the stakes or the outcome, athletes reduce the mental clutter that often leads to choking.
5. Working With Sports Psychologists
Elite athletes don’t do it alone. Most now work closely with sports psychologists who help them build mental resilience, reframe negative thoughts, and manage performance pressure. Techniques like Cognitive Behavioral Therapy (CBT), goal setting, and exposure therapy are common tools used behind the scenes.
One striking example is Simone Biles, who publicly stepped back from competition during the Tokyo Olympics to prioritize her mental health an act that not only showed strength but also highlighted the essential role of psychological support in elite sport.
6. Self-Talk and Confidence Conditioning
What athletes say to themselves before and during performance can make or break their execution. Negative inner dialogue “Don’t mess this up” increases anxiety and distracts focus. Positive self-talk “I’ve trained for this” or “I’m ready” reinforces confidence.
Tiger Woods, Kobe Bryant, and Muhammad Ali were all masters of self-belief, often verbalizing their intentions and strengths. Ali’s “I am the greatest” wasn’t just bravado; it was a mental script that solidified his identity and steadied his nerves.
7. Embracing, Not Avoiding, the Pressure
Perhaps the most defining characteristic of elite athletes is their relationship with pressure. They don’t see it as something to run from they see it as a privilege. Being in a high-pressure moment means they’ve earned a place at the top.
Tom Brady, for example, often talks about his love for big moments, stating that he wants the ball when the game is on the line. This mindset shift from fear of failure to hunger for opportunity is what separates good athletes from the truly great.
Mastering the Mind to Master the Game
Performance anxiety is natural even inevitable at the elite level. But through a combination of mental conditioning, structured routines, psychological support, and inner dialogue, the world’s best athletes transform anxiety into an advantage. They train their minds with the same rigor as their bodies, knowing that in the defining moments of their careers, mental strength is the ultimate competitive edge.
The lesson for anyone in sport, business, or life is clear: you don’t need to eliminate fear to perform well. You just need to learn how to use it.