5 Essential Emotional Skills Athletes Need to Master for Success

We often tell athletes to “stay locked in,” “shake it off,” or “be mentally tough", but we rarely teach them how. Beyond the skills, the stats, and the ability to perform under pressure lies a competitive edge that at the core of elite athletes, emotional skills.

Emotional skills are trainable, and not given to a select few. They are performance tools and protective factors for mental and emotional health. In working with athletes at every level, I have seen on several occasions, the stronger an athlete's emotional foundation, the more consistent their performance and more stable their well-being.

Here are 5 emotional skills every athlete needs to thrive mentally and emotionally in sport and life.

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1. Emotional Labeling: “Name it to tame it”

When this skill is underdeveloped in athletes, emotions like fear or frustration often get bottled up, eventually leading to an angry outburst. Emotional labeling enhances self-awareness, which is a crucial skill in both peak performance and emotional stability.

Try this: After a game or practice, ask:

“What emotion showed up for me the most today, and how did it affect my focus?”

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2. Breath Control for Grounding

Intentional or conscious breathing is one of the most effective ways to calm and reset the nervous system. Taking deep relaxed breaths can reduce anxiety, sharpen focus, and helps athletes stay present in throughout competition.

Drill:

Try a 4-6 breathing pattern — inhale for 4 seconds, exhale for 6 seconds. Do this for 3–5 cycles before games and during timeouts.

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3. 5-4-3-2-1 Grounding Technique

This sensory-based method brings attention out of the head and back into the body, by engaging all of your senses. This is useful whenever an athlete feels overwhelmed, anxious, or on edge.

How to use it:

• 5 things you see

• 4 things you feel

• 3 things you hear

• 2 things you smell

• 1 thing you taste

4. Somatic Tapping (EFT)

Tapping on specific acupressure points helps regulate emotions in the moment. It’s discreet, fast, and is often used by elite athletes.

Quick practice:

Tap gently and discreetly on your arm, leg or side of the hand while repeating a calming phrase such as, “I’got this” or “Breathe, relax, refocus”

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5. Grounding Through the Feet (Power pose)

As the saying goes, "Be where your feet are." When an athlete is “in their head,” this technique reconnects them with the body. Grounding through the feet redirects the body to a power pose, which gives athletes a renewed sense of confidence and mental strength.

Try this:

Firmly press both feet into the ground with both hands on your hips. Take a deep relaxed breath, and say internally: “I’ am here. I am grounded. I am ready or powerful!"

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These tools are designed to help athletes withstand the ups and downs of competing. However, in order for athletes to master these skills during competition, they need to practice them in their daily routine when away from their respective sport. When athletes build emotional skills in addition to physical skills, they create a balanced foundation that enables them to perform at a high level consistently. And that is the true competitive advantage. The athlete who can manage their inner world can dominate the outer one, and that is the EQuanimous Mindset!

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Want to help your athletes build emotional intelligence and mental resilience?

Let’s talk about bringing The Self-Possessed Athlete Workshop to your team or organization. Visit www.doronwillis.com or message me directly.