Cognitive Reframing: How to Change the Way You Think Under Pressure
It’s the final minutes of a tied soccer match. The packed stadium roars. Your team counts on you.
You step up for a penalty kick—and miss. The whistle blows. Suddenly, all eyes are on you, and your mind races with doubt:
“Did I just blow our shot at the title?”
In this important moment, remember—every champion faces setbacks, and every failure is a setup for a greater comeback.
If you’re a college athlete or high performer, this feeling is familiar. Maybe it’s a missed shot, a disappointing race, a dropped pass, or a tough exam. The pressure to succeed is relentless, but challenges bring an opportunity to grow. In tough moments, remember: challenges mean you’re reaching for greatness.
Cognitive reframing helps you recover and keep going after setbacks (Motevalli et al., 2022). Athletes like Olympic figure skater Ilia Milanin and college players use it to reset, refocus, and play their best when it counts. Try this skill to strengthen your mindset. The following sections will explain what cognitive reframing is, how it works in your brain, and step-by-step strategies you can use to build this skill for sports and life.
Here’s a closer look at this skill.
Cognitive reframing means shifting how you interpret negative or unhelpful thoughts (Birrer et al., 2012). Instead of forcing yourself to “think positively,” you look at challenges in a more realistic and constructive way (Birrer et al., 2012). For example, if you think, “I always mess up under pressure,” reframing means asking, “Is that really true?” and recalling moments when you’ve performed well.
The goal isn’t to ignore problems but to think in a balanced way. To understand the value of reframing, consider how it differs from positive thinking. That shift makes all the difference.
The Impact of Self-Defeating Thoughts on Performance
Negative self-talk lowers confidence, strains focus, and slows recovery after setbacks (Van Raalte et al., 2016). Staying stuck on past mistakes increases anxiety and tension, leading to distraction and a decline in performance over time (Van Raalte et al., 2016).
Neuroscience supports this. When you think negatively, your brain’s threat system, the amygdala, activates and produces stress hormones. This makes your body tense and your focus narrow (Ochsner et al., 2005; Morawetz et al., 2017).
Cognitive reframing helps activate the prefrontal cortex, which is the part of your brain that handles rational thinking and self-control (Morawetz et al., 2017).
This lets you break the cycle and make better choices when you’re under pressure.
How to Teach and Practice Reframing
Reframing is a skill built with practice. At first, it can feel awkward or forced. Like any new skill, it may not come naturally. The more you do it, the stronger it gets and the easier it feels. Build it into your routine. Link it to habits like stretching or journaling. Review your thoughts regularly to build this habit and track progress. This is also called cognitive restructuring—recognizing negative self-talk and replacing it with positive, adaptive thoughts (Motevalli et al., 2022).
Here’s how you can develop it:
Pause and Notice: When you begin to feel anxious or upset, take a moment to recognize and observe the thoughts running through your mind. Identify specific triggers, such as a mistake, a particular situation, or physical sensations like a racing heart.
Challenge your thoughts: Once you identify a negative thought, ask, “What evidence do I have for this thought?” “What are the facts? Think of past moments you performed well under pressure. What advice would you give a friend in that same position?
What evidence do you have? Create a healthier, more realistic thought. Instead of allowing one mistake to define your abilities (i.e., getting wrapped up in black and white thinking and/or extreme thinking), try “I’ve missed the ball before but also made game-winning plays. One mistake doesn’t define my abilities.”
One strategy to remember to do this quickly while you are in action is to use the “Stop, Drop, and Roll” technique. Essentially, this skill works as follows:
Stop: Pause when you notice negative thoughts.
Drop: Let go of unhelpful thinking. Notice it, but don’t dwell on it.
Roll: Take action that supports your performance, whether that’s focusing on your next play or recalling your training.
Another strategy I have found helpful for clients who are open to journaling is the “3- Column Technique.” This strategy involves:
1. Write down your negative thoughts(“I’ll never get more playing time”).
2. Listing the evidence for and against the negative thought(“I’ve improved my times; received positive feedback from the coach; sometimes I have off days”).
3. Write an alternative “balanced, neutral, or healthier” thought (“I’m not perfect, but I’m making progress each week. I have a chance if I keep practicing.”)
Other Reframe Strategies you may find helpful also include:
Shift Your Language:
Say “I will” instead of “I should.” The way you talk to yourself shapes how you see your abilities and what you believe you can do. Saying “I will” gets you ready to act and builds confidence. This small shift in language helps you cope with challenges using a stronger mindset and use your skills when it matters most.
Revise what it means to make a mistake. See Mistakes as a Chance to Learn:
See mistakes as chances to learn or pieces of data, not proof you’re not good enough. NFL quarterback Patrick Mahomes put it this way: "I watch my film, see what went wrong, and look for the lesson. That’s how you grow. One play doesn’t define you—your reaction does."
Convert Anxiety to Excitement:
Reframe nerves as a sign you care about your performance and are prepared to rise to the challenge. Therefore, get excited!
Cognitive Reframing in Action: Real College Athlete Scenarios
Tennis: “I had high hopes going into the tournament, as soon as I got there, though, I got in my head. The negative thoughts just kept coming. It felt like I couldn’t bounce back, and there was no coming back from it. I just kept messing up my serves.” Reframe: I have come back from rough matches before. I can come back from this one. Take a deep breath, reset, and trust myself. I can do this.”
Golf: “During the tournament, I kept telling myself, 'I can’t do this,' and 'I am going to mess up, and of course, I just hesitated every time I swung.” Reframe: “One bad shot doesn’t define my whole game. I’ve recovered before. Refocus on this next swing, and play one shot at a time.”
Rowing: There was a lot of anxiety in the boat that day and pressure for our boat to perform well. We had been having a rough season already, and I could just feel our boat was out of rhythm. Our boat fell behind in the first 500 meters of an important regatta. I thought, “We’re out of it because everyone’s ahead.” Reframe: “We’ve trained for endurance, and races are often won in the second half. Focus on the next stroke, trust our rhythm, and support my crew. There’s still plenty of water left.”
Running: “I love running! Recently, I hate it though. It has been difficult for me to even go for a walk lately. I am so bummed about my last 800 and can’t seem to find the motivation to get back at it.” Reframe: I am in a temporary rough patch right now, and everyone goes through these waves every now and then. My 800 time just shows how much I care about my sport. Instead of giving up or forcing myself to bounce right back, I will start small, like a light jog, walk, or taking a class at the gym. I can work through this.”
In sum, beyond individual examples, research provides insight into the value of reframing for athletes.
Reframing is also important for team relationships, leadership, and overall functioning (Salas et al., 2018).
When leaders and teammates shift their perspective during challenges, it fosters open communication, encourages problem-solving, and helps maintain a positive team environment, even under pressure. This collective mindset can be the difference between a group that falls apart after setbacks and one that learns, adapts, and grows stronger together.
Why use cognitive reframing at all?
Athletes who practice reframing say they feel more confident, more focused, and better able to recover when facing setbacks. Reframing is useful not just in sports, but in life. It helps you handle pressure with clarity, resilience, and a drive to keep improving. Use reframing to become your best self, both on and off the field.
To get started, try this:
Choose one or two strategies from above and commit to practicing them daily—during practices, games, or stressful moments. Start now to build automatic reframing abilities and increase your performance.
When you find yourself under pressure, try to keep in mind that you can’t control everything that happens, but you do get to choose how you respond. Setbacks are part of the process—even the best athletes slip up and learn from their mistakes. Getting better takes patience; real progress happens when you keep at it through the highs and lows. If negative thoughts start creeping in, give yourself a break and treat yourself the way you’d support a teammate going through a rough patch. The more you practice reframing, the easier and more natural it becomes—especially when it matters most.
My Perspective
We all struggle with thoughts from time to time. As a psychologist, I have seen how learning to reframe helps people move past setbacks and create new opportunities for growth. Working with athletes and high performers, I notice many of the same struggles I’ve faced myself — the pressure, the worry about letting others down, and the temptation to define yourself by a single mistake. Working with clients on cognitive reframing, I’ve seen firsthand how it helps them become more self-aware and confident, and bounce back from tough situations more quickly. Changing your perspective can make a difference—not only in sports but in everyday life as well. Reframing isn’t about ignoring problems or pretending everything’s fine; it’s about finding a perspective that lets you keep moving forward. I’ll admit, it’s something I still have to remind myself to do, and I encourage you to give it a try, too!
Vanessa Chafos, Ph.D., CMPC
Vanessa is a licensed clinical psychologist who specializes in performance and sport psychology. She works with athletes, young adults, and professionals navigating high-pressure environments, major life changes, anxiety, and perfectionism. Whether you’re competing on the field, transitioning to a new stage of life, or working in a demanding career, Vanessa helps people build resilience and perform at their best.
References:
Birrer, D., Röthlin, P., & Morgan, G. (2012). Mindfulness to enhance athletic performance: Theoretical considerations and possible impact mechanisms. Mindfulness, 3(3), 235–246.https://doi.org/10.1007/s12671-012-0109-2
Morawetz, C., Bode, S., Derntl, B., & Heekeren, H. R. (2017). The effect of strategies, goals and stimulus material on the neural mechanisms of emotion regulation: A meta-analysis of fMRI studies. Neuroscience & Biobehavioral Reviews, 72, 111–128.https://doi.org/10.1016/j.neubiorev.2016.11.014
Motevalli, S., Sulaiman, T., Wong, K. Y., & Wan Jaafar, W. M. (2022). Athletes’ psycho-physical training and cognitive restructuring module to enhance university-athlete students’ well-being. The Open Psychology Journal, 15, Article e187435012210070.https://doi.org/10.2174/18743501-v15-e221018-2022-13
Ochsner, K. N., & Gross, J. J. (2005). The cognitive control of emotion. Trends in Cognitive Sciences, 9(5), 242–249.https://doi.org/10.1016/j.tics.2005.03.010
Salas, E., Reyes, D. L., & McDaniel, S. H. (2018). The science of teamwork: Progress, reflections, and the road ahead. The American psychologist, 73(4), 593–600.https://doi.org/10.1037/amp0000334
Van Raalte, J. L., Vincent, A., & Brewer, B. W. (2016). Self-talk: Review and sport-specific model. Psychology of Sport and Exercise, 22, 139–148.https://doi.org/10.1016/j.psychsport.2015.08.004
Disclaimer:The training, strategies, and insights shared on this blog are for educational and informational purposes only. Reading this content does not establish a clinical psychologist-client, sports psychology, or executive consulting relationship. The performance, leadership, and psychological concepts discussed are intended for personal and professional development and are not a substitute for individualized clinical diagnosis, psychiatric treatment, psychotherapy, or personalized athletic coaching. If you are experiencing a mental health crisis, severe distress, or an emergency, please contact your local emergency services or dial 988 immediately.