Tips for Managing Emotions and Thoughts in Competition

I've worked with 100+ Olympic athletes and discovered something shocking: Elite performance isn't about talent. It's about overcoming 7 critical mental barriers that BLOCK peak performance. Here's what I learned 🧵👇 2/ First, let me be clear: At the highest level, skill gaps are TINY. What separates champions isn't physical ability - it's mastering the mental game. These barriers silently kill potential. Most athletes don't realize it. Barrier 1: Self-Doubt This is the biggest killer I've seen. It makes athletes question: • Their belonging • Their abilities • Their right to compete But here's the truth: Self-doubt is manageable. How to beat self-doubt: 1. Focus on preparation (what you've ALREADY done) 2. Challenge negative self-talk with evidence 3. Build a "success bank" of past wins I've seen this transform athletes from doubters to closers in clutch moments. Barrier 2: Distracted Thoughts Focus is EVERYTHING in elite sports. But here's what most don't realize: Even Olympic athletes struggle with performance anxiety. The key? Having a system to stay locked in. The Focus Formula: 1. Create a pre-performance routine 2. Practice mindfulness daily 3. Use ONE focal cue (like "quick feet") I've seen athletes go from scattered to sharp using these three steps. Remember: Focus is a SKILL, not a talent. Barrier 3: Performance Anxiety The silent performance killer. It creates a vicious cycle: • Worry about mistakes • Make more mistakes • Worry more But here's what champions do differently: Anxiety Management Blueprint: 1. Reframe nerves as excitement 2. Breathe to regulate your physiology 3. Focus ONLY on controllables Barrier 4: Fear of Others' Opinions FOPO paralyzes even elite athletes. The truth? When you're worried about others, you can't trust yourself. The FOPO Fix: 1. Ask: "What's in MY control?" 2. Build unshakeable self-belief 3. Master self-awareness Remember: Caring less about opinions isn't selfish - it's necessary for peak performance. Barrier 5: Leadership Conflicts Fact: This is the #1 stressor for Olympians at the Games. It destroys focus and creates mental noise. But there's a solution: • Direct communication • Control what you can • See feedback as growth Barrier 6: Limiting Beliefs The invisible walls holding you back. Common thoughts: "I'll never..." "I should be better..." "I can't..." Here's how champions break through: Limiting Belief Breakers: 1. Challenge thoughts with "Is this true?" 2. Focus on progress, not perfection 3. Build a strength-focused support system Barrier 7: Mistake Management Here's what most get wrong: Thinking about mistakes ≠ Fixing mistakes The champion's way: 1. Have a reset routine 2. Evaluate without emotion 3. Next play mentality The truth about mental barriers: They're not permanent. They're not personal. They're not insurmountable. They're challenges waiting to be overcome. Want to perform like a champion? Pick 1 barrier. Take 1 action. Start.

𝐍𝐞𝐱𝐭 𝐏𝐥𝐚𝐲 𝐌𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲: 𝐂𝐨𝐩𝐢𝐧𝐠 𝐖𝐢𝐭𝐡 𝐌𝐢𝐬𝐭𝐚𝐤𝐞𝐬 As a sport psychologist, I often talk to athletes about coping with negative emotions following an error (e.g., dropped ball, misplaced pass, or a missed penalty), and how their reaction to mistakes is very important. It is important that athletes (and people) don't dwell on mistakes when they are still in the performance situation - reflection can occur later - and manage their emotions quickly to continue performing so that one mistake does not impact the remainder of the performance. This allows them to prepare for the next play or involvement. This video highlights why this is so important - Ronaldo fails to score from a free kick, outside the box, and within a matter of seconds, he has another opportunity to score. If athletes dwell too on a mistake or a setback and don't cope effectively with negative emotions, they may not be ready for their next opportunity. I have researched coping and coping effectiveness among elite athletes for over twenty years, but this is the first time I have considered the speed at which a person can alleviate negative emotions to be critical. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗘𝗺𝗼𝘁𝗶𝗼𝗻-𝗙𝗼𝗰𝘂𝘀𝗲𝗱 𝗖𝗼𝗽𝗶𝗻𝗴? Coping strategies used to regulate emotional distress during a stressful episode are considered emotion-focused coping strategies (Lazarus & Folkman, 1984). 4️⃣ 𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗖𝗼𝗽𝗲 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗹𝘆 𝘄𝗶𝘁𝗵 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝘀 𝗗𝘂𝗿𝗶𝗻𝗴 𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 1️⃣ Recognise how you feel after a stressful incident (i.e., lost point, poor shot, or wrong call from an official). 2️⃣ Accept this feeling. 3️⃣ Deploy an appropriate emotion-focused coping strategy. This will depend on what has happened and the time available to cope, but it could include any of the following:  🌬️ Deep Breathing 🖼️ Re-evaluate or reframe the situation 🙂 Forgive yourself for a mistake 💬 Engage in self-talk 👥 Seek social support 4️⃣ Generate a challenge state to create a positive emotion. Research has shown that challenge states can cause positive emotions (Thompson et al., 2020). Do this by: Focus on what you want to happen during the next point or next play and how you will achieve this. Reference. Mark Thompson PhD, John Toner, John Perry, Rachel Burke, PhD, & Adam Nicholls. (2020). Stress appraisals influence athletic performance and psychophysiological response during 16.1 km cycling time trials. Psychology of Sport & Exercise, (2020), 101682.

Starting a match down 0–3. It happens to so many players, and it’s almost never about tennis. It’s about what happens in your head before the first point. Most slow starters start their matches by watching the opponent, trying to understand “Can I win today?” And as long as your brain is busy evaluating, you’re not competing. That’s why the first games always slip away. So how do you change that? First: stop thinking about winning before a single point has been played. Nobody knows the outcome at the start of a match, and that’s the wrong moment to think about it. Second: enter the court with match goals. Ask yourself: What are my 1–3 clear goals for this match? Then commit 100% mental intensity to them from point one. For example, “turn around my backhand and dictate with my forehand as often as possible.” When your mind is focused on a mission, not on the result, you stop reacting. You start playing your tennis immediately. If you’re down 0–3, don’t panic, recommit. Go back to your match goals. Point after point. This is exactly how champions turn matches around: they anchor themselves in what they control. Third: understand that confidence is not a switch, it’s a daily construction. It’s built through small victories: showing up to practice when you don’t feel like it, sticking to your routines, solving one detail at a time, talking to yourself positively... Those micro-wins accumulate. They form the belief you carry with you when you step on court. #mindset #confidence #PlayerDevelopment #TheCoach

He's not having an easy time of it, Red Bull Racing's Liam Lawson. He's basically living every high performer's dream and nightmare, all wrapped into one. https://lnkd.in/eXgBA5tn He's on the grid, he made it to the big team, but the pressure is intense. The media are absolutely relentless in their scrutiny of his results. As they say, F1 is not a finishing school, and two race weekends in speculation about his seat has already started. How do you deal with pressure? You may not be driving a 350 kph racing machine, but maybe you're a first-time manager, wanting to prove yourself after a promotion, or operating in an environment where mistakes are very visible. The context is different, but the neuroscience is the same. Under extreme pressure, your brain’s threat detection system (i.e. the amygdala) goes on high alert. It can trigger a stress response, even when you're not physically in danger (just mentally overwhelmed). This makes it harder to access your prefrontal cortex, which is the part of your brain responsible for clarity, decision making, and problem solving. So how do you stay cool when you feel like the whole world is waiting for you to fail? There's no silver bullet, but neuroscience provides some answers. 𝗡𝘂𝗺𝗯𝗲𝗿 𝟭: 𝗡𝗮𝗺𝗲 𝗶𝘁 𝘁𝗼 𝘁𝗮𝗺𝗲 𝗶𝘁. Label the feeling. Say 'I’m feeling anxious' or 'This feels like a high-stakes moment'. Naming emotions, saying them out loud, immediately takes away some of their power. You will reduce their intensity, and it will help bring your prefrontal cortex back online. 𝗡𝘂𝗺𝗯𝗲𝗿 𝟮: 𝗡𝗮𝗿𝗿𝗼𝘄 𝘆𝗼𝘂𝗿 𝗳𝗼𝗰𝘂𝘀. When we're feeling pressured it can make us us want to prove everything, all at once. But performance improves when we reduce the noise, and focus on just one or two controllable variables. For Liam that might be consistency through corners. For you it might be preparing your pitch, or delivering a high quality report. 𝗡𝘂𝗺𝗯𝗲𝗿 𝟯: 𝗗𝗲𝘁𝗮𝗰𝗵 𝘆𝗼𝘂𝗿 𝗶𝗱𝗲𝗻𝘁𝗶𝘁𝘆 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗼𝘂𝘁𝗰𝗼𝗺𝗲. This one's the hardest, especially when you are truly invested in what you're doing. Things will either work out, or they won't. You will still exist as a person. You are not the outcome. Losing doesn't make you a loser. The brain performs much better when it sees setbacks as data, and not a threat to your worth. You are not your pitch, your report, or your lap time. So whether you're on the F1 grid or in the boardroom, the principle is the same: You don’t rise to the occasion. You fall to the level of your training. Don't forget to train your mind. #HighPerformance | #Mindset | #F1 | #ChineseGP

“Positive thinking doesn’t help under pressure.” That’s not a hot take. It’s neuroscience. I’ve worked with elite performers at NASA, the Cleveland Clinic, the NBA, NFL, and special ops military units. And here’s what the best do differently when the stakes couldn’t be higher: They don’t try to suppress their emotions. Instead, they train for moments when emotions spike. Because trying to “calm down” under pressure often backfires. Your brain doesn’t want calm. It wants clarity, focus, and execution. So if you’re amped up before a big moment—good. But how do you channel that energy? I call it the E.A.S.E. Framework: 🧠 Emotion 👀 Attention 🧩 Strategy 🎯 Execution Train each layer like a skill. Make it second nature—so when the chaos hits, you’ve got something to grip onto. I saw this firsthand in an open-heart surgery when the patient flatlined. No panic. No scrambling. The team locked in and went straight to the checklist. They had a process. They trusted it. And they definitely didn’t have time to wait until they “felt good” before taking action. #PerformancePsychology #Neuroscience #Pressure

I've been in countless tense team moments where emotions threatened to derail everything. The physiological response is real—racing heart, flushed face, mind suddenly blank. What I've learned is that our brains literally work differently when emotions take over. The amygdala (the ancient survival center) floods our system with stress hormones, and suddenly our prefrontal cortex—where all our thoughtful leadership skills live—goes offline. My most effective technique for these moments is incredibly simple yet powerful: 𝗡𝗮𝗺𝗲 𝗮𝗻𝗱 𝗻𝗼𝗿𝗺𝗮𝗹𝗶𝘇𝗲 𝘁𝗵𝗲 𝗲𝗺𝗼𝘁𝗶𝗼𝗻. When I notice tension rising (in myself or others), I might say: "I'm noticing I'm feeling defensive right now, and need a moment to gather my thoughts." "It seems like emotions are running high. Let's pause and take a deep breath together." This isn't about suppressing feelings—it's about acknowledging them so they don't control the conversation. Neuroscience confirms that simply naming emotions reduces their intensity. Most importantly, this practice models what emotional intelligence looks like in action, showing your team that emotions aren't something to fear or avoid, but natural responses we can work with constructively. What's your go-to technique for managing emotions during challenging team moments? Share your practice. P.S. If you’re a leader, I recommend checking out my free upcoming challenge: The Resilient Leader: 28 Days to Thrive in Uncertainty  https://lnkd.in/gxBnKQ8n #EmotionalIntelligence #TeamDynamics #DifficultConversations #LeadershipSkills #WorkplaceWellness

🧠 If you want to coach players at a high level, you need to understand what pressure does to the human brain. I spent years working with refugees and domestic violence survivors before coaching esports. Two completely different worlds, right? Not really. When people are in high-stress environments—whether it’s escaping a crisis or competing on a global stage their nervous system reacts in predictable ways. Fight, flight, freeze. These are not just emotional reactions; they are biological survival mechanisms. 🙁 A player who tilts after every mistake? That’s a stress response. The one who shuts down in scrims? Stress. The one who lashes out at teammates? Stress. In competitive esports, stress is constant—players are often balancing high expectations, social pressure, performance anxiety, and burnout. This is where trauma-informed coaching comes in. Instead of punishing or shaming players for reacting emotionally, we need to understand the root cause and equip them with tools to manage high-pressure situations. Research in sports psychology and trauma recovery shows that players perform best in environments where they feel psychologically safe—where failure is a learning experience, not a personal attack. So what does this look like in practice? ✅ Normalizing stress responses so players understand their reactions are human, not weaknesses. ✅ Helping players recognize their triggers and develop coping strategies—whether that’s breathing techniques, mindset shifts, or routine adjustments. ✅ Building a team culture that rewards adaptability and self-awareness, not just mechanical skill. #esports #coaching #traumainformedcare #gaming #performance

The world's top performers have a secret weapon that takes 10 minutes and costs $0: Meditation. Neuroscience proves it literally rewires your brain for: • Focus • Decision-making • Stress management Here's how meditation will change your life & how to get started: 1. What meditation actually is It's not about emptying your mind or sitting in lotus position. It's about training your attention. You learn to observe your thoughts instead of being controlled by them. Think of it like strength training for your brain. 2. The science backs it up Studies show meditation can: • Improve memory and focus • Boost emotional regulation • Enhance decision-making • Lower stress hormones • Reduce anxiety Your mind, just like your body, needs to be trained as well. 3. Why high-performers use it From executives to elite athletes, top performers use meditation to: • Stay calm under pressure • Think clearly during chaos • Recover faster from stress • Regulate emotions during tough decisions It's the competitive edge most people miss. 4. The 4-7-8 breathing technique Need to calm your nervous system fast? Try this: • Inhale for 4 seconds • Hold for 7 seconds • Exhale for 8 seconds Repeat 4 times. This activates your parasympathetic nervous system and induces calm. 5. How to start (keep it simple) • Set a timer for 5-10 minutes • Sit comfortably and focus on your breathing • Use apps like Headspace or Insight Timer if you need guidance • When thoughts come (they will), notice them and return to your breath That's it. No special equipment needed. 6. Benefits for endurance athletes If you're training for marathons or endurance events, meditation improves: • Pain tolerance • Breath control during effort • Mental focus when fatigued • Consistency in performance Master your mind, master your performance. 7. Make it stick Meditation only works if you actually do it consistently. Attach it to an existing habit: • Right after your morning coffee • Before your workout • First thing when you wake up Start with 5 minutes. Build from there. 8. The bottom line Meditation isn't mystical nonsense. It's a practical tool for better performance. In just minutes per day, you can: • Improve focus • Reduce stress • Recover faster • Make better decisions The ROI is incredible. Have any questions? Drop them below. & if you enjoyed this... Follow me for more content like this.

As a professional skier, especially during the Olympics, I’ve faced immense mental pressure and stress from high expectations and social media negativity, as outlined in this recent interview with The BBC. Whilst it may not be going for Olympic Gold, I understand that most people at some point in their career, whatever their goals, will have to cope with immense pressure to perform. Here are three key tips that have helped me to manage mental pressure and perform at my best: ✅ 1.⁠ ⁠Focusing on What I Can Control Concentrating on controllable factors like my day-to-day processes, mental visualization, training, and recovery. If I give my best and control what I can control, the rest I can’t and don’t put much weight into. Having preparatory routines helps to be confident in whatever it is you’re doing. ✅ 2.⁠ ⁠Developing a Strong Support System Surrounding myself with positive influences—family, friends, coaches, psychologist and teammates who uplift me. A strong support system provides encouragement and perspective for me during challenging times. ✅ 3.⁠ ⁠Practicing Self-Care Incorporating mindful practices into my routine. For some people that's meditation and breathing exercises but for me it’s just putting myself first. I prioritize doing things that make me happy whilst ensuring I am prepared as possible. Sometimes I need ice cream and law & order to reset! I hope this can help some of you. Wishing everyone facing challenges the strength to overcome and thrive. Let’s support one another and prioritize mental well-being. 💪

How to be less emotionally reactive Mindfulness and Self-Awareness: Practice mindfulness techniques to become more aware of your emotions and triggers. Notice when you're becoming emotionally reactive and take a moment to pause and reflect before responding. Emotion Regulation Techniques: Learn techniques such as deep breathing, progressive muscle relaxation, or visualization to help calm your emotions in stressful situations. Cognitive Restructuring: Challenge negative or irrational thoughts that contribute to emotional reactivity. Reframe situations in a more positive or balanced light to reduce emotional intensity. Practice Empathy: Put yourself in the other person's shoes and try to understand their perspective. Developing empathy can help you respond with compassion rather than react impulsively. Set Boundaries: Establish clear boundaries to protect yourself from situations or people that trigger emotional reactions. Communicate your boundaries assertively and enforce them when necessary. Develop Coping Strategies: Build a toolbox of healthy coping strategies to manage stress and emotions, such as exercise, hobbies, journaling, or talking to a trusted friend or therapist. Take Breaks: If you feel overwhelmed or emotionally reactive, take a break from the situation to collect your thoughts and regain perspective. Step outside, go for a walk, or engage in a calming activity before returning to the conversation. Practice Assertive Communication: Express your thoughts and feelings assertively, but respectfully. Avoid passive or aggressive communication styles that can escalate conflict and trigger emotional reactions. Practice Patience: Cultivate patience and tolerance for uncertainty. Accept that you cannot control everything and that some situations may require time and patience to resolve. Seek Support: Reach out to friends, family, or a mental health professional for support and guidance in managing your emotions and becoming less emotionally reactive. Remember that becoming less emotionally reactive is a gradual process that takes time and practice. Be patient with yourself and celebrate small victories along the way. Dr.Shivani Sharma #emotionalintelligence