_{Will Pressure Make or Break You? A Mental Performance Perspective}

In your life, in sports, and everything in between…you can’t avoid pressure. It’s a staple in our lives.

Whether you're an elite athlete, a coach, or a dedicated professional, you've felt the weight of expectations, the tension of a high-stakes moment, or the self-imposed stress of wanting to perform at your best.

The question is: will pressure make or break you?

Understanding Pressure: The Double-Edged Sword

Pressure is neutral. It’ll become positive or negative based on HOW we PERCEIVE and RESPOND to it. Like my dear friend Brian Cain said before, the formula is “Event + Response = Outcome” where our responses to scenarios will dictate our outcomes.

For some, pressure is a catalyst for PEAK PERFORMANCE—a motivator that sharpens focus, increases awareness, and propels them to new heights. For others, it becomes a crippling force, leading to anxiety, self-doubt, and underperformance.

The Science Behind Pressure

From a psychological standpoint, pressure triggers the body's stress response. This response involves the release of adrenaline and cortisol, hormones that prepare the body for 'fight or flight.' This one is a double whammy- this response can increase performance, but also impair you if you’re not managing it correctly.

The ‘fight or flight’ response can enhance performance by increasing energy and alertness, it can also impair cognitive function, decision-making, and motor skills when not managed effectively.

Mental Performance Strategies to Thrive Under Pressure

Reframe the Situation:

The situation is largely dependent on how you perceive it. The way you view it will impact your response to it. One way to reframe pressure is to view it as an OPPORTUNITY rather than a THREAT. This mindset SHIFT can reduce anxiety and boost confidence, and you can EMBRACE THE MOMENT, NOT FEAR IT.

Focus on the Process, Not the Outcome:

When you’re overly fixated on the outcome, winning the game, the awards, and stuff like that…you’ll succumb to pressure and the outcome (which you can’t control) dictates your entire identity.

When you redirect your focus to the PROCESS, investing your time into your attitude, strategy, technique, and effort, you’ll reduce the mental burden and perform more freely.

Develop Pre-Performance Routines:

When you have a consistent pre and post competition routines, or even in between game action, your routines help you stay grounded in high-pressure situations. Some examples include deep breathing, visualization, or specific physical movements that signal to your brain that you're ready to perform.

Practice Pressure Situations:

Simulating pressure in practice can desensitize you to its effects during actual competition. By intentionally creating scenarios that mimic the high-stakes environment, you can train your mind and body to perform under stress, making it easier to execute when it matters most. That’s why I encourage people to practice in a highly competitive environment, because, once they get to gameday…it’ll be a cakewalk.

Harness the Power of Self-Talk:

You are your own greatest cheerleader. Your voice is the most important voice you need to listen to. The things you tell yourself can either fuel your performance or undermine it. Positive self-talk—affirming your abilities and reminding yourself of past successes—can help you maintain composure and resilience under pressure.

Embrace the Adrenaline:

Use your adrenaline as fuel. When you’re feeling the pressure, a racing heart or shaky hands…it’s a GOOD sign. Your body is PREPARING FOR BATTLE. This shift in perspective can help you channel the adrenaline into focused energy rather than letting it overwhelm you.

The Role of Mental Toughness

Mental toughness is the greatest indicator of how pressure will affect you. It involves resilience, confidence, and the ability to maintain focus and composure in the face of adversity. Developing mental toughness isn't about eliminating pressure, but about learning to THRIVE within it.

The Choice is Yours

Bottom line…your mindset and preparation will confirm whether pressure makes or breaks you. When you take the time to adopt the right strategies and sharpen your sword, you can turn pressure into an asset…the one that pushes you to perform at an elite level. Your success is based on how well you harness the pressure.

Pressure can be the very thing that helps you rise to the occasion and achieve greatness.