Imagine this: your team is up by three points with 23 seconds left in the first half. You get fouled and step up to the free-throw line. What's going through your mind? "I have to make these shots. I can't let my team down. Social media is going to tear me apart if I miss."

Many student-athletes feel overwhelmed during high-pressure moments in competition. When that happens, how do we continue to respond effectively? How do we train our minds and bodies to work together under stress?

Performance anxiety is defined as anxiety or fear that negatively affects an individual's ability to perform an activity, often referred to as "stage fright" (Patel, Omar, & Terry, 2010). As student-athletes, you've probably had conversations with teammates about staying focused and finding ways to win. But what actually gets in the way?

Anxiety is often a silent opponent. Many individuals struggle with it quietly, without others realizing what they are experiencing on the inside. When emotions are running high, our thoughts can quickly spiral into endless "what-if" scenarios. This rabbit hole can lead to negative self-talk, self-doubt, and mental fatigue long after the moment has passed.

Athletes are frequently taught to be tough, and push through adversity. However, they are not always taught how to navigate difficult or uncomfortable emotions, recover from setbacks, or mentally reset when pressure builds.

During the 2022–2023 academic year, more than 23,000 collegiate student-athletes across all three NCAA divisions reported significant mental health concerns (National Collegiate Athletic Association, 2023). These concerns included anxiety, depression, transition-related challenges, and performance-related stress. For many athletes, performance anxiety can become a major barrier to success both on and off the court/field.

The first step toward overcoming these challenges is recognizing what you are feeling and understanding how to reset.

1. Ground Yourself

Reconnect with your senses. Focus on what you can see, hear, touch, smell, or taste. Grounding helps bring your attention back to the present moment rather than getting lost in future outcomes.

2. Use Positive Affirmations

Remind yourself that one moment does not define you.

Instead of thinking, "Everything depends on this free throw," 

Try: "I am prepared for this or I have done this before."

3. Acknowledge the Fear

Don't ignore your emotions, identify them.

For example: "I am nervous because I'm afraid of missing."

Naming the fear can reduce its power and help you respond more intentionally.

4. Focus on What You Can Control

You cannot control the crowd, your coach's reaction, your teammates' opinions, or the outcome. You can control your breathing, your effort, your focus, and your response. Direct your energy toward what is within your control.

5. Reframe Your Thoughts

Challenge negative thinking and replace it with a more productive perspective.

Instead of: "I can't do this."

Try: "I've made this shot hundreds of times. I can do this."

A simple shift in perspective can make a significant difference in performance.

Success under pressure isn't about avoiding setbacks or eliminating stress. It's about learning how to recover quickly, refocus, and continue moving toward your goal.

Now imagine you're back at the free-throw line. There are 10 seconds left in the game, and your team is in the lead. What are you going to do next?