Confidence and Pressure
Mind and Reflection · Mindset
How do I stop worrying about the result before a trial or big competition?
Rhema Adelaja · National Champion & 4x DUX
Pressure is a focus problem, not a character problem. When your focus sits on the result, such as being selected, the pressure grows. Move your focus to what is yours: your preparation, your actions and your response. Set process goals and return to them when your mind drifts.
The answer
- Name the result you are worried about, such as being selected. Part of that result belongs to other people.
- Write down what is yours: your preparation, your actions and your response.
- Turn those into process goals, things you can do whatever the result is.
- If something is not working, do not just add effort. Find the exact leak first and fix that.
- When something goes wrong, ask: what happened, what was in my control, what did I learn, and what is the next action?
"At my first national team trial, I was so worried about impressing the selectors that I forgot how to play my own game. I was focused on the outcome. Being selected. That single goal created so much pressure that it crushed my performance. The problem was not my ability. The problem was my focus."
If worry stays constant or affects your sleep or daily life, talk to a parent, a doctor or another qualified professional.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 11 October 2026.