Handling Pressure – Thriving in High-Stakes Moments

Worksheet Objective: This worksheet will help you evaluate how you handle pressure, develop a strategy to reframe it, and apply The Reset Method to stay composed and perform at your best in high-stakes moments.

Section 1: Understanding Your Response to Pressure

1. Recall a time when you felt intense pressure in a game or competition.

• What was happening in that moment?
• How did your body and mind react?
• What thoughts were running through your head?

2. How did you perform under that pressure?

• What helped you stay focused if you handled it well?
• If you struggled, what do you think contributed to that?

Section 2: Reframing Pressure

3. How do you currently view pressure? (Check one)
☐ Pressure is overwhelming and stressful.
☐ Pressure is exciting and something I embrace.
☐ Pressure depends on the situation.

4. Reframe a Pressure Moment:

• Think of a time you felt nervous or overwhelmed by pressure.
• How could you have reframed that moment as an opportunity instead of a threat?
• Write a new mindset statement:
• Example: Instead of “I can’t mess this up,” say: “This is my chance to step up.”

Section 3: Applying The Reset Method

5. The Reset Method – Practical Application
Using a past high-pressure moment, go through these steps:

Step 1: Breathe & Anchor

• Take a deep breath in, slow exhale.
• Choose an anchor statement (e.g., “I am built for this.” or “I’ve prepared for this moment.”)

Step 2: Shift Focus

• Identify one controllable action to focus on (e.g., follow-through on a shot, defensive stance, next pass).

Step 3: Engage Physically

• Choose a physical action to reset your focus (e.g., clap hands, reset stance, adjust posture).

✏️ Apply these steps to a high-pressure moment:

• Situation:
• Step 1:
• Step 2:
• Step 3:

Section 4: Training Your Mind to Thrive Under Pressure

6. What’s one action you can take this week to improve your response to pressure?
☐ Practice the Reset Method during training.
☐ Watch elite athletes and analyze how they handle pressure.
☐ Adjust my self-talk before high-pressure moments.
☐ Other: ________________________

7. Final Reflection:

• How do you think your mindset will change the next time you experience pressure?
• What is your biggest takeaway from this lesson?

Challenge: Apply The Reset Method in your next game or competition and observe how it impacts your performance.