In the fourth of our series on specific areas of mental health and performance, John discusses the impact of high expectations on athletes’ mental health and provides tips for building resilience and maintaining balance in high-pressure environments. Links to further helpful information are provided at the end of the column.
In sport, pressure can be both a motivator and a weight. High expectations from coaches, parents, teammates, and even athletes themselves, can help push performance, but can also take a toll on mental health and overall wellbeing. When every game, competition, or training session feels like it must be perfect, it’s easy to fall into patterns of stress, anxiety or burnout.
Athletes often strive for excellence, which is important. But when expectations become unrealistic or relentless, they can feel overwhelmed, disconnected from the joy of their sport, or afraid to fail. Over time, this can affect confidence, motivation, and overall wellbeing.
So how can athletes manage this pressure and build resilience?
- Focus on process, not just outcome
It’s helpful to shift attention from results to effort, growth, and learning. Progress takes time and success isn’t always linear. Focusing on what you can manage, like preparation, attention, and recovery, can reduce pressure and increase confidence. - Increase your self-awareness
Check in regularly with how you’re feeling. Noticing early signs of under-recovery allows for timely strategies to manage it such as rest, support, or adjusting expectations. - Build a support team
Surround yourself with people who encourage, listen, and help you stay grounded. Talking to a coach, psychologist, teammate, family and friends can make a big difference. Create a ‘we’ in the process towards learning and development. - Remember your “why”
Reconnect with the reason you started your sport. When you know your why, it becomes easier to make training, competition and recovery decisions that feel right to you. This strengthens a sense of ownership and autonomy.
Pressure will always exist in high performance environments, but it doesn’t have to define the experience. With the right tools and support, athletes can learn to thrive not just survive under pressure.
More reading on this topic:
Five ways to deal with burnout using lessons from elite sport
Introduction to Self-Determination Theory: An approach to motivation, development and wellness
