Navigating Performance Anxiety on Game Day

By Tony Silvio – High Performance Mindset Coach Perth | Midas Mindset

Ever felt like you trained your guts out all week… only to freeze when it actually matters?

That sudden wave of nerves. The sweaty palms. The racing heart. The inner voice whispering, “Don’t stuff this up.”

Yep. That’s performance anxiety. And it can creep in fast—especially when the spotlight’s on.

But here’s the thing most athletes don’t realise: you can’t out-train anxiety… but you can outsmart it.

Let’s get practical about navigating game-day nerves so you can show up focused, composed, and ready to perform.

Why Game-Day Anxiety Happens (Even to the Best)

Your brain’s not broken—it’s doing exactly what it’s wired to do: protect you from failure, judgement, and embarrassment.

But in high-stakes sport, this safety mode becomes your enemy. It ramps up tension, narrows your focus to fear, and drains your energy before you even step on the field.

If your body is game-ready but your mind is spiralling, it’s time for a game-day mindset upgrade.

Step 1: Expect the Nerves—Don’t Fear Them

Nerves are normal. Say that again. Nerves are normal.

Feeling anxious before a game doesn’t mean you’re weak—it means you care. The problem starts when you interpret those butterflies as danger, not fuel.

The goal isn’t to eliminate anxiety—it’s to channel it. Learn to say,

“This is just energy. I’m ready. Let’s go.”

It’s a small shift, but it’s the start of real athlete stress management.

Step 2: Lock in Your Pre-Game Circuit

You wouldn’t walk into a match without a warm-up, right? Your brain needs the same prep.

Here’s a simple mental warm-up routine to calm nerves and sharpen focus:

• Breathe box-style: 4 seconds in, 4 hold, 4 out, 4 hold. Repeat for 2 minutes.

• Visualise success: Picture yourself handling early moments of the game with calm confidence.

• Ground yourself physically: Feel your feet in your boots. Roll your shoulders. Be present.

This ritual builds a buffer between you and the chaos of competition.

Step 3: Flip the Focus—From Outcome to Action

Anxiety thrives on “what ifs.”

“What if I stuff it up?”“What if they’re better than me?”“What if I let everyone down?”

To cut the noise, shift your focus to what’s in your control:

• Your effort

• Your communication

• Your next action

This is the core of competitive focus—keep your head in doing, not doubting.

Step 4: Anchor to One Cue

Overthinking kills flow. So before the whistle blows, pick one simple cue to come back to when the pressure spikes.

Examples:

• “Stay low.”

• “Breathe and go.”

• “Strong first step.”

Your cue becomes a mental anchor—a lifeline when your brain wants to spiral. Simple. Repeatable. Reliable.

Step 5: Debrief Without Judgement

Anxiety hangs around when we don’t unpack it. Post-game, take 5 minutes to reflect:

• What triggered my nerves today?

• What actually helped?

• What’s one thing I’ll do differently next time?

This is how you build your own library of anxiety relief strategies that are personalised, not generic.

It’s how you build trust in yourself, bit by bit.

Your Mind Doesn’t Have to Be the Enemy

If you’ve been following my blogs, you’ll know that pressure moments don’t make or break athletes—their mindset does.

Game-day performance isn’t just about talent. It’s about learning how to manage stress, trust your prep, and stay grounded under fire.

And like anything else in sport, it gets easier the more you practise it.

Want Help Rewiring Your Game-Day Mindset?

If you're tired of nerves stealing your spotlight, it's time to train your brain with intention.

Check out my Athletes Mental Skill Training Courses in Perth, or dive into the Midas Mindset approach that athletes across the country are using to stay calm, focused, and ready.

👉 Book your free Mindset Coaching Call now and start building a mental game that shows up when it counts.

Tony Silvio | Sports Mindset Coach Perth

Midas Mindset – Win the mind. Win the moment.