This is the first installment of a two-part series exploring how athletes can prepare for high pressure events. In Part One, we’ll focus on the first four strategies for navigating challenges in sport and life – starting with the importance of trusting the process.

Competing under intense pressure is part of what makes elite sport so demanding. The bright lights, loud crowds, and high expectations can quickly shift an athlete’s focus away from performing at their best. At Premier Sport Psychology, we believe that how athletes prepare mentally is equally important as how they prepare physically.

Our team recently had the opportunity to support Team USA Women’s Hockey at the IIHF World Championship in Czechia. That experience offered firsthand insight into the psychological tools that help athletes stay focused, resilient, and ready when it matters most.

Trusting the Process

One of the most important mental skills we reinforce at Premier is the idea of trusting the process. When athletes are on a big stage, it is easy to think they need to be more or do more in order to stand out. But that often pulls them away from the skills and habits that got them to that level in the first place.

We work closely with athletes to help them recognize and lean into what they already do well. Embracing the moment while staying grounded in daily routines can create a sense of consistency and confidence. Athletes who stay connected to their strengths are often the ones who rise to the occasion without forcing it.

Staying in the Present Moment

At the World Championship in Czechia, Team USA played in front of packed arenas filled with cheering fans—most of them rooting for the home team. These crowds were loud, passionate, and present from start to finish. In that environment, distractions are everywhere.

We help athletes learn how to center their focus and bring attention back to the present moment. Whether that means concentrating on one shift, one play, or one breath, it is about filtering out the noise. By practicing presence, athletes can protect their focus and perform with greater clarity and control.

Reframing Nerves as Readiness

As women’s sports continue to grow, the spotlight on female athletes gets brighter. That kind of visibility is exciting, but it can also bring more pressure and heightened expectations.

Nervousness is a natural part of competition, and we teach athletes not to fear it but to welcome it. Feeling nervous is often a signal that your body is ready to compete. Instead of saying, “I am nervous,” we encourage athletes to reframe their inner dialogue to “the activation I’m noticing within my body signals that I am excited to compete.” This mindset shift helps them turn anxiety into energy and step into high pressure moments with confidence.

Controlling What You Can

No matter how much you plan, unexpected situations will arise. Before one of Team USA’s semifinal games, an injury in a previous match forced a last-minute change to the team’s warm-up space. Their usual pregame routine was no longer possible.

Situations like that are out of the athlete’s control. Rather than reacting with frustration, the focus became accepting the change and making the most of it. That is what controlling the controllables looks like. It means staying flexible, taking a breath, and focusing energy on what you can influence in the moment.

Stay tuned for Part Two, where we’ll dive deeper into the next four strategies, including growth mindset, mindfulness, finding balance, and process over outcome, giving you additional tools to strengthen your mindset and elevate your performance.