How to Use Mindset Training to Calm Your Nerves Before a Game

It’s game day. Your heart is pounding, your palms are sweaty, and your mind is racing with “what-ifs.” Whether you’re stepping onto the court, field, or mat, nerves can either be your biggest enemy or your greatest asset. The good news? You have the power to control them.

The secret lies in mindset training, the mental conditioning that helps athletes perform with confidence, composure, and focus. Just like you train your body, you can train your mind to handle pressure and use pre-game jitters to your advantage.

1. Reframe Your Nerves as Excitement

Most athletes interpret nervousness as a bad thing. But did you know that your body reacts the same way to excitement? Increased heart rate, adrenaline rush, heightened focus, all of these physiological responses can fuel your performance if you shift your mindset.

Instead of saying, “I’m so nervous,” tell yourself, “I’m excited and ready.” This simple switch helps you channel your energy in a positive direction rather than letting fear take over.

2. Control Your Breathing

When anxiety creeps in, your breathing often becomes shallow and fast, sending signals to your brain that you’re in danger. To counteract this, practice box breathing:

• Inhale for four counts

• Hold for four counts

• Exhale for four counts

• Hold for four counts

  
  

Repeat this cycle a few times before the game to activate your parasympathetic nervous system (the body’s relaxation response), bringing your heart rate down and helping you feel calm.

3. Visualize Success

Elite athletes use mental imagery to prepare for high-pressure situations. Before your competition, close your eyes and visualize yourself executing plays, making smart decisions, and performing with confidence. The key is to make the visualization as detailed as possible, imagine the sights, sounds, and even the emotions of succeeding.

Your brain doesn’t know the difference between a real and vividly imagined experience, so by practicing success in your mind, you’re training yourself to execute it in reality.

4. Use a Pre-Game Routine

A consistent pre-game routine signals to your brain that it’s time to perform. This could include:

• Listening to a specific pump-up song

• Doing dynamic warm-ups with intentional focus

• Repeating positive affirmations (e.g., I am strong. I am ready. I can do this.)

• Taking deep breaths before stepping onto the court

  
  

The more structured and familiar your routine is, the more control you’ll feel over your emotions.

5. Stay in the Present Moment

Anxiety often stems from worrying about the outcome, What if I mess up? What if I let my team down? Instead of thinking ahead, anchor yourself in the present moment by focusing on what you can control:

• Your effort

• Your attitude

• The next play

  
  

A great trick is to repeat a focus cue to yourself, like “One play at a time” or “Strong and steady.” This keeps your mind locked in on action, not anxiety.

6. Trust Your Training

By the time competition day arrives, the hard work is already done. Trust in your preparation and remind yourself: I am ready for this moment. Instead of overthinking, let muscle memory take over and just play.

Final Thoughts

Nerves before a game are normal, but they don’t have to control you. With mindset training, you can shift from fearful to focused, from anxious to energized. The more you practice these mental techniques, the more automatic they become, just like your physical skills.

So next time you feel the butterflies, don’t fight them. Embrace them, control them, and use them to fuel your best performance yet.

Now it’s your turn! What’s your favorite way to stay calm before a big game? Share your go-to mindset strategies in the comments!