How to Control Your Emotions During a Game
- Alexandru Ciobanu
- Dec 19, 2025
- 4 min read
And Why Great Athletes Are Not “Emotionless”
Emotions Are Not the Problem
If you feel nervous before a game, take a breath: nothing is wrong with you. Your heart beats faster. Your stomach feels tight. Thoughts start racing: “What if I mess up?”, “What will they say?”
This is not weakness. This is what happens when something matters.
For a long time, we’ve been told that great athletes are “calm,” “cold,” almost emotionless. That champions don’t feel pressure. The truth? Great athletes feel emotions just as strongly as everyone else. The difference is not the absence of emotions, but how they manage them.
Emotions are not enemies to eliminate. They are signals. They tell you the game matters, that you care, that you want to perform. Problems appear only when emotions take control, when they rush your decisions, make you hesitate, or pull your focus away after a mistake.
This article is not about getting rid of emotions. It’s about learning how to play well even when emotions are present.
What Happens in Your Body When Emotions Take Over
When emotions spike during a game, it’s not “just mental.” Your body enters a fight-or-flight mode, even though you’re on a court, not in danger.
Your brain interprets pressure as a threat: a close score, a recent mistake, loud stands, an aggressive opponent. The result?
Common reactions:
fast, shallow breathing
tense shoulders, neck, jaw
increased heart rate
reduced fine motor control (rushed shots, inaccurate passes)
repetitive thoughts: “Don’t mess up.”, “Get rid of the ball.”
This doesn’t mean you’re unprepared.
It means your emotional system is reacting faster than your decision-making system.
Many young athletes unknowingly start playing from fear instead of growth, fear of mistakes, fear of reactions, fear of disappointing others.
When fear leads, the body tightens. The game becomes rigid. Energy that should help you perform ends up blocking you.
Trying to suppress emotions only makes them stronger. Control starts with understanding, not fighting.
Why Great Athletes Are NOT “Emotionless”
There’s a popular myth in sports:
“The best athletes stay calm. The great ones don’t feel emotions.”
That’s simply not true.
Great athletes feel pressure, tension, nerves. The difference is that they don’t panic when emotions show up.
A less experienced athlete thinks:
“I’m nervous → something is wrong.”
“I feel pressure → I’ll play badly.”
“Better not take risks.”
A more developed athlete thinks:
“I’m nervous → this game matters.”
“My body is activated.”
“Stay present. Play the next action.”
This doesn’t mean they don’t make mistakes. It means they don’t let emotions decide their behavior. They stay engaged, keep asking for the ball, and stay mentally in the game, even after errors.
Emotions become most visible after losses or mistakes. When you win, they often go unnoticed.
Great athletes don’t play without emotions. They play with emotions under control.
3 Simple Ways to Control Your Emotions During a Game
You don’t need complex routines or “mental tricks.”
In a game, simple tools work best.
1. Breathe to Regain Control (30–60 seconds)
When emotions rise, breathing is the first thing to change. Shallow, fast breathing tells your body something is wrong.
What to do:
inhale through your nose for 4 seconds
exhale slowly through your mouth for 6 seconds
repeat 3–5 times
Best moments to use it:
before free throws
after a foul
on the bench after a mistake
This won’t erase emotions, but it will give you enough control to make better decisions.
2. Mută focusul din cap în corp
Emotions grow when your mind jumps into the future: “What if I fail?” Your body, however, lives only in the present.
Bring attention to:
your feet on the floor
the ball in your hands
the rhythm of your breathing
Quick question: “What do I physically feel right now?”
This pulls you out of mental noise and back into the game.
3. Name the Emotion Instead of Fighting It
Fighting emotions often increases them.What works better is labeling them.
Quietly say:
“I’m nervous.”
“I’m frustrated.”
“I feel pressure.”
No judgment. No explanation.
Naming emotions activates awareness instead of reaction. The intensity drops, and you regain control over your actions, even if the emotion stays.
What Changes When You Learn to Control Your Emotions
Emotions don’t disappear and they shouldn’t. What changes is how much power they have.
You’ll notice:
clearer decisions
faster recovery after mistakes
growing confidence
greater consistency under pressure
This is the difference between a talented athlete and a mentally stable one.Talent can win moments. Emotional control builds careers.
Emotions Are Part of the Game. Control Is the Difference.
Emotions are not a flaw in sport. They exist because you care.
The difference between athletes who get stuck and those who grow is not how strongly they feel, but how they respond. Some retreat. Others breathe, refocus, and keep playing.
Control doesn’t mean being cold or detached.It means staying present when the game gets hard.
Great athletes don’t play without emotions.They play with them—under control.
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