How to Reset During a Game: Stay in Control Under Pressure

We’ve all been there—you make a mistake, the other team is dominating, or your mind is spiraling. It’s easy to get caught up in frustration, but the best athletes and performers know how to reset fast. Your ability to bounce back in the moment can change the entire game. So, let’s talk about how to mentally reset and refocus when things aren’t going your way.

1. Take a Deep Breath

Your body and mind are connected, and when stress kicks in, your breathing gets shallow. A quick reset? Try box breathing: inhale for four seconds, hold for four, exhale for four, and hold for four again. This method is used by elite athletes and Navy SEALs to stay calm under pressure (Grossman & Christensen, 2008).

2. Let Go of the Last Play

One bad play doesn’t define the whole game—unless you let it. Studies show that dwelling on mistakes increases stress and decreases performance (Beilock, 2010). Instead, use a simple cue like clapping your hands or shaking it off to physically signal a mental reset.

3. Reframe the Situation

Instead of thinking, "I’m messing up," switch to, "What can I do right now?" Research suggests that reframing challenges as opportunities improves focus and resilience (Crum, Salovey, & Achor, 2013). Stay present and shift your mindset to problem-solving mode.

4. Use a Power Phrase

A short, confident statement can pull you out of a slump. Something like "Next play" or "I’ve got this" reminds your brain to stay forward-focused. Studies on self-talk show it can boost confidence and performance under pressure (Tod et al., 2011).

5. Control What You Can

You can’t control the refs, the crowd, or what just happened. But you can control your attitude, effort, and response. Focusing on controllables keeps your mind locked in on what actually matters (Collins & MacNamara, 2012).

Final Thoughts

Mistakes and setbacks happen, but what separates great performers from the rest is how fast they reset. Take a breath, shake it off, and lock back in. The next play is always a new opportunity—so own it.

References

  • Beilock, S. L. (2010). Choke: What the secrets of the brain reveal about getting it right when you have to. Free Press.

  • Collins, D., & MacNamara, Á. (2012). The rocky road to the top: Why talent needs trauma. Sports Medicine, 42(11), 907-914.

  • Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716.

  • Grossman, D., & Christensen, L. W. (2008). On combat: The psychology and physiology of deadly conflict in war and in peace. Warrior Science Publications.

  • Tod, D., Hardy, J., & Oliver, E. J. (2011). Effects of self-talk: A systematic review. Journal of Sport & Exercise Psychology, 33(5), 666-687.

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