Kennedy Collins, LPC & AFH Athlete Mental Health Research Fellow
Stress in sports often coexists with pressure driven by high expectations and constant demands. It is woven into the seams of sport culture and, when approached intentionally, can be used to strengthen characteristics that help athletes thrive both in and out of sport.
In sport, stress creates opportunities to build stress tolerance, the ability to remain composed, effective and mentally flexible when under pressure. Stress tolerance is not about avoiding stress, but learning how to work with it and respond in ways to support optimal performance and overall well-being.
Stress, Adversity, and Resilience
Stress and adversity are necessary conditions for resilience (Gupta & McCarthy, 2022). Research shows that resilience does not develop in the absence of challenge. The Sport Resilience Model highlights the role of stress and adversity in achieving thriving, a construct that describes the process of reaching higher levels of functioning in response to threat and risk (Gupta & McCarthy, 2022).
Athletes operate in uniquely demanding environments,that includes tight schedules, performance expectations, injuries, competition, and both internal and external expectations. While these demands can feel overwhelming, they also provide repeated opportunities to strengthen stress tolerance and enhance psychological resilience.
Psychological resilience is defined by the ability to withstand, adapt, and recover following adversity (Gupta & McCarthy, 2022). In other words, resilience is not about avoiding challenges, but about how athletes respond to the inevitable bumps in the road.
Three Ways to Manage Pressure and Build Psychological Resilience
- Cognitive Restructuring: Reframe the Stressor
- Perspective matters. Cognitive restructuring involves reframing a stressor as a challenge to be approached rather than a threat to be avoided. Viewing pressure as an opportunity for growth and learning can reduce anxiety while increasing confidence and focus.
- Reinforce Positive mindsets through self-talk
- Internal dialogue plays a powerful role in stress response. Intentional, positive self-talk can help athletes stay grounded and motivated during high-pressure moments. Realistic, encouraging, and task-focused statements shift attention away from fear and toward execution.
- Build stress tolerance through repeated exposure
- Resilience is built over time. Facing stress, reflecting on the experience, and taking time to learn from it strengthens the ability to handle future challenges. This adaptability extends beyond sport and can support growth in all areas of life.
Turning Pressure into Growth
These strategies apply to athletes at every level. Resilience isn’t a fixed trait, It’s a skill that can be developed and learned through experience. By reframing circumstances, strengthening mindset, and engaging with stress intentionally, pressure can become a powerful tool for growth.
For more mental health resources visit the Wellbeing Center.
Reference
Gupta, S., & McCarthy, P. J. (2022). The Sporting Resilience Model: A systematic review of Resilience in sport performers. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.1003053