“Pressure is something you feel when you don’t know what the hell you’re doing.”Peyton Manning

It’s true; pressure is every athlete’s nightmare.

No matter what you call it, it can take down the best athlete in any sport at any time. Pressure can affect your performance in many ways: a loss of football confidence, an increase in anxiety, nervousness, loss of emotional control, and self-doubt.

The Source of Pressure and It’s Impacts

Athletes of all levels sometimes put immense pressure on themselves, but it’s also common for athletes to feel pressure from outside sources. The more critical the game, the higher the pressure, and the more likely it is that you will be prone to anxiety. Oftentimes that pressure, whether real or perceived, can come from the other team, coaches, teammates, fans, or parents.

The level of pressure an athlete experiences is usually in direct proportion to the level of expectation the athlete has for a particular game. Pressure is often the cause of nervous energy, and though a little bit of this apprehension can serve as a motivating factor, too much can hinder your confidence and negatively affect your performance.

Sports Pressure vs Arousal

Sports pressure is an emotional state which involves feelings of nervousness, worry, and apprehension. It is also associated with the level of activation or arousal of the body.

On the other hand, arousal is a general psychological activation, varying on a continuum from no excitement to intense excitement. The athlete’s level of arousal is related to competitive performance. To achieve an optimal level of performance, managing your stress level is essential.

Handling Pressure

When the pressure of a game starts to get to you, try these football psychology techniques to help you relax:

Deep breathing: Find a quiet place to sit down. Inhale slowly through your nose, drawing air deep into your lungs. Hold your breath for about 5 seconds, then release it slowly. Repeat the exercise five times.

Muscle relaxation: Contract a group of muscles tightly. Keep them tensed for about 5 seconds, then release. Repeat the exercise five times, selecting different muscle groups.

Visualization: Close your eyes and picture a peaceful event from your past. Recall the beautiful sights and the happy sounds. You can also visualize success. Sports psychologist for football often recommends that athlete imagine themselves completing a pass, or making a touch down over and over. Then on game day, you can recall your stored images to help calm your nerves and boost your confidence.

Positive self-talk: Watch out for any negative thoughts. Whether you’re preparing for a competition or coping with a defeat, tell yourself something positive that will motive and encourage you to succeed.

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