Stress Management for High Performers: How to Handle Pressure Without Burning Out

David Logan
Mar 5
2 min read

Updated: Jul 3

By Spectator Sport | Athlete Development Series: Health & Wellbeing

If you’re pushing for greatness, pressure is part of the package,

but high stress doesn’t have to mean high chaos.

What separates elite athletes isn’t just skill — it’s how they manage the load.

What Is Performance Stress?

It’s the mental and physical tension that shows up when the stakes are high, during practice, game day, exams, or even just balancing it all.

Some stress is normal and even helpful.

But too much? That’s when it backfires:

Racing thoughts
Tight chest or clenched jaw
Trouble sleeping
Emotional outbursts
Burnout or shutdown

High Performers, Higher Risk

Because you care so much, you often:

Overtrain
Say yes to everything
Avoid rest or feel guilty taking it
Push through pain, mental or physical

That’s not mental toughness. That’s self-neglect.

6 Tools to Stay Grounded Under Pressure

1. Control What You Can

You can’t control the ref, the crowd, or your opponent, but you can control:

Your breath
Your prep
Your mindset

Focus on your 3-foot world.

2. Use Micro-Breaks

Reset in seconds, not hours:

Deep breaths before reps
30 seconds of stillness before bed
A walk without your phone, small breaks help your nervous system reset before stress builds up.

3. Name It to Tame It

Say what you’re feeling. Out loud or in a journal.

“I’m overwhelmed by expectations.”

“I feel like I’m falling behind.”

Labeling stress helps shrink it then takes away its control.

4. Fuel & Sleep Like It Matters

Because it does.

Under stress, your body burns through:

Energy
Nutrients
Recovery time

Sleep and nutrition aren’t “extras”, they’re performance tools.

5. Develop a Reset Routine

Build a go-to system for stress. Example:

3 slow breaths
Ground yourself: “What do I see, feel, hear?”
Repeat a phrase:
“I’ve done the work. Now I trust it.”

Rituals rewire your nervous system.

6. Talk to Someone Who Gets It

Real strength is knowing when to say:

“Hey, I need a reset.”

Whether it’s a coach, teammate, counselor, or parent, you weren’t meant to carry it all alone.

High Performance = Skill × Recovery

No athlete performs at 100% every day.

The key is building emotional flexibility, not forcing fake toughness.

You can be intense and calm, driven and centered, stressed and supported.

Final Word: You’re Not a Robot

You’re not here to be perfect.

You’re here to grow, stretch, and rise.

So don’t just train your body: Train your response to pressure, that’s where true mental toughness is built.

At Spectator Sport, we’re not just building athletes.

We’re building leaders who can handle whatever life throws at them; with strength, clarity, and heart.