How Athletes Can Effectively Manage Uncertainty
How Athletes Can Effectively Manage Uncertainty — Insights from Mental Skills Coach Shaun Goodsell
In the world of sports, uncertainty is a given. Whether it’s the unpredictability of an opponent’s game plan, the possibility of injury, or the looming unknowns of season performance, uncertainty can cast a long shadow over even the most confident athlete. As a Mental Skills Coach, I have spent years guiding athletes on how to navigate this challenge. My approach emphasizes cultivating mental resilience, staying grounded in controllable factors, and using uncertainty as a tool for growth rather than fear.
- Accepting Uncertainty as a Constant
Athletes often face resistance to uncertainty because it brings discomfort and, sometimes, fear. I advise athletes to shift their mindset to accept uncertainty as an inherent part of competition and life. When athletes embrace uncertainty as normal, they reduce the urge to control every aspect of performance, which can lead to greater mental flexibility. Accepting that not everything will go as planned allows athletes to focus on responding positively to unpredictable situations.
- Focusing on Controllables
One of my key principles is the importance of focusing on “controllables.” Athletes cannot control external factors like the weather, referees, or opponents’ behavior, but they can control their attitude, effort, and preparation. By zeroing in on these controllables, athletes can create a strong foundation that keeps them steady, even when everything around them feels uncertain.
For example, rather than worrying about whether they’ll perform well on game day, I encourage athletes to focus on training consistently, eating well, and getting enough rest. These controllable aspects not only improve performance but also help athletes feel a sense of agency and confidence.
- Practicing Presence through Mindfulness
To manage the stress that comes with uncertainty, I often incorporate mindfulness into my coaching. Mindfulness teaches athletes to stay in the present moment, rather than letting their thoughts wander into future outcomes they can’t control. Regular mindfulness practice helps athletes keep anxiety at bay, allowing them to focus on the current play, moment, or breath.
Through simple techniques like deep breathing, grounding exercises, and mindful movement, athletes can build their capacity to stay calm and composed. Practicing these techniques allows them to take each challenge as it comes, without being distracted by hypothetical “what if” scenarios.
- Building a Resilient Mindset
Resilience isn’t about avoiding adversity, but rather about bouncing back from it. The best athletes learn to interpret setbacks and uncertainties as opportunities for growth. By developing a resilient mindset, athletes view challenges as temporary and solvable rather than as roadblocks. This shift in perspective allows them to adapt more quickly to unforeseen changes and to remain motivated even after a disappointing performance.
One practical way I help athletes build resilience is by having them set specific goals for handling adversity. For example, when athletes face tough moments in training, I might encourage them to identify one lesson they can take away from each experience, building a pattern of learning and adaptation.
- Creating a Strong Support System
I believe that the people athletes surround themselves with can significantly impact how they handle uncertainty. A strong support system—comprising coaches, family, teammates, and friends—can provide guidance, encouragement, and perspective. Regularly communicating with this support network helps athletes maintain a healthy mental outlook, particularly during stressful periods.
Importantly, athletes benefit from knowing that they don’t have to navigate uncertainty alone. I can’t emphasize enough the value of talking openly about fears and anxieties with trusted individuals, which can help in reframing uncertainty as a manageable and even motivating aspect of sport.
- Setting Flexible Goals
Rather than setting rigid, outcome-based goals, I train athletes to establish flexible goals that adapt to changing circumstances. This approach gives athletes a sense of direction without feeling limited by specific achievements or milestones. For instance, instead of aiming for a personal best in every race, an athlete might focus on improving a technique or maintaining a positive mindset, regardless of performance outcomes. Flexible goals create room for growth without the pressure to constantly meet unyielding standards, making athletes more resilient to fluctuations in performance.
Final Thoughts: Embracing Uncertainty as a Competitive Edge
Uncertainty doesn’t have to be the enemy. In fact, I suggest that athletes who learn to embrace it gain a significant mental edge over those who shy away from it. By focusing on controllables, practicing presence, building resilience, and surrounding themselves with supportive people, athletes can navigate uncertainty with confidence and purpose. In this way, uncertainty becomes less of a hurdle and more of an opportunity for growth—a platform for refining mental toughness and enhancing performance on and off the field.
Gratefully,
Shaun
