It’s the fourth quarter. The ninth inning. Match point. The game is on the line. The outcome is solely on you. All of a sudden, you start to overthink and hesitate. Your shots are not going anywhere near the goal. You begin to drop the ball more. Everything seems to be going wrong, and it feels like it’s getting worse and worse. You excel during practice, but when the game starts, especially during big moments, you don’t know what happened. You choked. And you can’t explain to other people why it happened. It’s a struggle that many athletes go through. This is how you can go from choking under pressure to becoming more clutch in tough situations.

Understanding Why We Choke

So you might be thinking, “Okay, I struggle mentally in the game sometimes. Why?” Of course, everyone has different reasons for choking. But there are some commonalities.

• Overthinking- You start to think about what could go wrong.
• Fear of Failing- There is a lot of pressure to win, especially when the game is on the line.
• Self-Criticism- The harsh critic in your head is getting louder because things are not going your way.

Success by Distraction

One method is by distracting ourselves. It allows us to take our minds off ourselves and focus on something else. One way to do this is by utilizing the 5-4-3-2-1 method. Here, you would name:

• Five things you can see,
• Four things you can touch,
• Three things you can hear,
• Two things you can smell,
• One thing you can taste.

Instead of thinking about the game, you can now focus on the other elements. In turn, you start to play better.

Acceptance

Another solution is called radical acceptance. This is not about approving what is happening, but about being able to accept the situation for what it is. Think about what is in your control, and what is not. From there, you can adjust your strategy. You can say something like, “I messed up on that play, but there is nothing I can do about it now. Now to focus on the next one.”  It can also let the harsh critic know that you have moved on and there is no need to think about what happened. The more we fight that things are going wrong, the worse our performance gets. But if we acknowledge that things are not going to plan, it then gives us an opportunity to do something about it.

Review

• Reasons for choking can include overthinking, self-criticism, or a fear of losing.
• One way to prevent choking is by focusing on other elements. Let your mind think about other things.
• You do not have to like what is going on, but accepting can allow you to relax and change strategies if necessary.

Chris Burgenson is a licensed counselor in Maryland who is based in Frederick. Chris specializes in overcoming performance anxiety, improving confidence in athletes, and dealing with the pressures of being an athlete. Besides working with athletes, he also works with teen and adult clients who struggle with ADHD and anxiety. Need help with your mental health? Book a consultation here.