Reading (and thinking about) the contents of this short letter from a football coach has helped me immensley over the last few weeks:
Pressure is an illusion!
Pressure is a feeling that is created by ourselves, when we react to particular events or situations.
The most important concept in dealing with pressure is to start with the realization that there is no such thing as competition pressure, except what you make of it in your mind. Pressure isn’t something that happens to us – it is something that is manufactured by our own thinking. Pressure is simply how we perceive the situation we are in. Athletes need to learn this, because once they understand that pressure is something they create, then they also understand that pressure is therefore something they can control.
Pressure only exists if you are concerned about the outcome. Playing a scratch match and playing in the national finals are exactly the same thing! It’s still the same ball, the same strategies, the same rules – nothing has changed in terms of how you play the game. So approach pressure situations as though they are practice matches. Train your mind to stay in the present and let the outcome take care of itself.
Learn to focus on the right thing at the right time, regardless of what is going on around you.
Focus on technique or strategy. Pay attention to the things you have practiced – they are familiar so they won’t feel pressured.
Remember, it’s not about your feelings, it’s about your actions. Take the focus off how you feel, by putting your focus onto what you will do. Your actions affect your emotions so go through the right actions (visualization) and you will feel better. Identify the actions/skills that suffer most when you are in a pressure situation. Put extra time into practicing those skills so that you feel confident in them in any circumstance.