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A free scan shows the junk files, broken settings and background clutter dragging Windows down - then fixes them in one click.Free scan · Windows 10 & 11If nerves hit during a game, bring your attention back to one action you can control right now: use a short task cue, look for a useful target, and follow a familiar routine if the moment allows. The goal is not to force every anxious feeling away; it is to stay engaged with the next play. “Panic” can mean ordinary game nerves, or anxiety that is severe and disruptive, and those call for different levels of support.
What panic in a game can feel like
Pressure affects people differently: it can sharpen performance or get in the way. Anxiety may include worry and self-conscious focus, physical arousal, or tension. A stress response is not automatically proof that you are failing; it can be your body preparing to meet a challenge. The useful question is whether you can still direct your attention and act, or whether anxiety keeps disrupting play and wellbeing.
Sport psychologist Kelli Moran-Miller of Stanford describes athletes at their best as focused on “being in the moment and executing their job,” rather than worrying about outcomes or what could go wrong. That is a helpful aim—not a demand to feel perfectly calm.
What to do in the moment
Choose one next-action cue
Use a short phrase that tells you what to do, not what result to get. In a team sport, that might be “scan and pass” or “track the runner”; for a racket sport, “watch the ball” may fit. A cue can also be visual, such as identifying the space or player you need to attend to, or physical, such as setting your stance. Stanford’s Moran-Miller describes verbal, visual, and physical focus cues as ways to direct attention to the present task.
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Keep the cue brief enough to use during play. “Don’t mess up” keeps attention on the feared outcome; a concrete instruction gives it somewhere useful to go.
Use a routine when the game gives you time
Before a discrete action—a free throw, serve, penalty, or other self-paced skill—use a small sequence you have rehearsed: settle into position, pick a target, say your cue, then begin. A pre-performance routine is a consistent set of task-relevant thoughts and actions before execution. Research summarized by Exercise and Sports Science Australia (ESSA) reports moderate-to-large positive performance effects across 33 studies of routines in experimental conditions, including both lower-pressure and pressure conditions. That finding does not promise a particular result for every athlete or every skill.
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Open, fast-moving play leaves less room for a fixed routine before each action. In that setting, a quick cue and a return to the game’s relevant information are more practical than trying to pause and complete a long sequence.
Match self-talk to the moment
A short motivational phrase may help you stay engaged in competition; an instructional reminder such as “soft hands” or “follow through” may be more useful while learning or executing a precise skill. Pick language that is believable and specific to the action. Positive affirmations alone are not a reliable way to prevent panic.
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Try breathing only if it suits you
A deliberate change in breathing can be one way to manage arousal. ESSA cites a study in which diaphragmatic deep breathing included in a routine improved performance under pressure compared with a control group. This is not evidence that breathing stops panic for everyone. Some athletes need to raise their energy rather than relax, so test a breathing approach in practice and keep it only if it helps you perform your task.
Pick a strategy that fits your sport and task
| Situation | A practical starting point | Why the fit matters |
|---|---|---|
| Self-paced, discrete skill | Rehearse a brief routine with a target and cue. | You have a moment to prepare before execution; routine research most often concerns skills such as serves, golf shots, penalties, and free throws. |
| Open, externally paced play | Use a short cue that directs attention to the next relevant action or signal. | Play continues around you, so a long pre-action sequence may not be usable. |
| Worry or tension is the main obstacle | Try a rehearsed cue, routine, or arousal-management approach. | These approaches aim to change or regulate the internal experience. |
| Uncomfortable feelings remain, but you can still act | Acknowledge the feeling and return to the task rather than waiting to feel calm. | Acceptance-based approaches make room for discomfort while keeping behavior directed toward the task. |
No one method suits every athlete. The choice depends on the goal, sport, setting, and whether you can reliably use the strategy when it matters.
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Practice coping before pressure peaks
Do not save a new cue, routine, or breathing pattern for the biggest moment of the season. Rehearse it in ordinary training first so that it is familiar. Coaches introducing pressure practice can build it gradually, provide coping strategies beforehand, avoid excessive drills or pressure while a skill is still being learned, watch how athletes respond, and debrief afterward. ESSA’s summary of a 14-study systematic review and meta-analysis reports a moderate effect for pressure training across sport and other performance domains; that summary is not a guarantee for an individual athlete.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to get support
If anxiety is severe, keeps recurring, or interferes with training, competition, or life beyond sport, talk with a qualified mental health professional or sport and exercise psychology practitioner. The American Medical Society for Sports Medicine’s 2020 position statement addresses mental health issues and psychological factors in athletes, including detection and care involving sports medicine and mental health professionals. Credentials and professional titles differ by country, so check that a practitioner is qualified in your location; ESSA gives an Australian registered psychologist and a U.S. Association for Applied Sport Psychology Certified Mental Performance Consultant as examples, not interchangeable credentials.
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Sources: ESSA, “Performance Under Pressure in Sport” (2026); American Medical Society for Sports Medicine, “Mental health issues and psychological factors in athletes” (2020); Stanford Report, “How elite athletes handle performance pressure” (updated February 12, 2026).
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