Mental hacks

When: When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.

Breathe in shorter and breathe out twice as long – your body will calm down on its own. It's not your imagination, it's mechanics: long exhalations slow your pulse. Example: You're on the 7-metre line, hands shaking – three long exhales, then you shoot.

When: When your mind is racing and everything feels too much – in the changing room, on the bench, or at night in bed.

You name things you see, hear, and feel, one after another. Your mind can't panic and sort the sports hall at the same time. Example: At halftime, everything's spinning – name five things in the room, and you're back.

When: When your body won't wind down after exertion – on the bus, in the changing room, or after training.

Tense individual muscles firmly for a moment, then let them go completely limp. It's the contrast that helps your body realise what 'relaxed' actually feels like. Example: still wound up after a tough match – clench your fists, shrug your shoulders, tighten your legs for five seconds each, let go, breathe out.

When: Whenever you come back in: before throw-off, after the timeout, after every substitution.

You choose a single word for your most important task, for example, “early” or “stand”. One word fits into an excited head, a five-point plan doesn't. Example: You come in as a right wing and just tell yourself “run” – the rest happens automatically.

When: When you only listen to yourself or look towards the stands – between two plays or before the throw-off.

You pick a fixed point outside: the ball, the crossbar, the opponent's hand. Looking inwards slows you down, an external point brings you back into the game. Example: As a goalkeeper, you look at the throwing hand instead of the scoreboard.

When: Before important games, before a trial, or whenever only the result counts.

You set three actions for yourself that are completely yours – not goals, but things like “hands up early”. You can't control the outcome, but you can control your behaviour. Example: Before the top match, you write down “coach loudly, position early, sprint back”.

When: When a thought like "I'm really bad today" runs through your head – during a break or after the game.

You take the harsh sentence and rephrase it so it's true and gives you a task. It's not about lying to yourself. Example: “I'm not hitting anything today” becomes “Three shots were off – the next one goes flat into the short corner”.

When: When a thought feels like a judgment about you – mid-game or afterwards.

You put a label on the thought: “This is a thought, not a fact.” Then you don't have to fight it off and can still keep playing. Example: “They're going to take me off soon” – recognise it, let it be, get back to your position.

When: When you're harder on yourself than anyone else in the team – usually after a mistake or a loss.

You ask yourself what you'd say to your best teammate in that exact situation, and then you say it to yourself. The tone in which you talk to yourself helps determine how quickly you can act again. Example: After a missed 7-metre throw, you tell yourself what you'd tell her: “Next ball, you've got this.”

When: In the 20 seconds immediately after a mistake – a mispass, a goal conceded, a missed chance.

Five clear steps: briefly acknowledge the mistake, breathe out, gesture, cue word, move on. It's not the mistake that costs you the game, but the time afterwards when you're not fully playing. Example: lost the ball – breathe out, adjust shirt, 'next one', sprint back on defence.

When: Whenever words are too slow in the game – between two actions, after conceding a goal or a missed shot.

You choose a small, always consistent movement, for example, tapping the floor or adjusting your shirt. After a few weeks, it becomes a switch: scene over, move on. Example: As a goalkeeper, after every goal conceded, you briefly tap the post and reset your position.

When: Quietly at home or the day before, if 'What if I totally mess up?' won't leave your mind – not just before the throw-off.

You think through the worst-case scenario completely and ask yourself what you would actually do then. Half-catastrophes in your head are scarier than full ones. Example: “I miss the last shot” – and then? Coach says something, team plays next week, you train the shot.

When: Before trials or important games, when everyone's got an opinion – best to do it calmly beforehand.

You write down whose expectation is what: coach, parents, team, yourself. A large part of the pressure isn't even yours, and it's easier to sort when categorised. Example: “I have to be number one” is your father's idea – your only task today is to pass safely.

When: In the final minutes of a tight game – one goal ahead or behind, timeout before the last attack.

You create a fixed mini-routine: exhale, one word, one clear task for this one attack. In the final phase, your mind gets loud, the routine keeps you focused on the task. Example: 24:23, last attack – “block up, then jump” instead of “just don't make a mistake”.

When: When you don't trust yourself at all – before the game or after a weak week.

You collect three real pieces of evidence that you can do it – things that actually happened. Self-confidence comes from proof, not slogans. Example: “Converted two fast breaks last week, hit ten out of twelve in training, I've scored against them before.”

When: The evening before the game, on the bus, or in the changing room – not directly in a stressful situation.

You mentally play through your action: from your perspective, with tempo, sound, and feeling. Your brain rehearses movements even without the ball. Example: You see yourself taking a run-up for a 7-metre throw, looking at the corner, ball goes in.

When: When you constantly compare yourself to others in training or on your phone – especially looking at squad lists or highlight clips.

You notice the comparison and turn it into your own small task. Comparing is normal, but it only becomes useful when it leads to your own next step. Example: “She shoots harder” becomes “I'll do ten extra shots twice this week.”

When: When you're fuming – after a whistle against you, a hard foul, or criticism from outside.

You don't swallow your anger, but give it a direction: into the sprint back, into defence, into the next tackle. Anger is energy; it only costs you if it turns into arguing. Example: Get a two-minute suspension – don't go to the ref, but sprint back fully.

When: When you just notice "something's too much right now" and don't know what it is – during a break, on the bus, in the evening.

You give the feeling a name: nervous, angry, disappointed, overwhelmed. A feeling with a name becomes smaller and more manageable. Example: Before the derby, you realise: This isn't panic, it's excitement – and excitement is okay.

When: After a loss or a bad game, when you just want to throw in the towel.

You consciously give frustration ten minutes – no phone, no sugar-coating – and then you do something else. Frustration needs space, but not a permanent subscription. Example: After a loss, ten minutes of music and anger, then a shower and move on.

When: After the game, at the earliest on the way home – not immediately after the final whistle and not at night.

You answer three short questions: What went well, what was tough, what will you take away. Short, specific, conclusive – the video analysis is for the coach. Example: “Defence was solid, shot selection was rushed, next time I'll pass one more time.”

When: When the match is over, but your thoughts are still racing.

Write down everything that's still looping in your head – bullet points are fine, plus one thing for tomorrow. Once it's on paper, your brain doesn't have to hold on to it. Example: 'Misplaced pass in 2nd half, speak to coach, tomorrow: get there earlier' – put the paper away, do something else.

When: Right after the final whistle, when your body's still buzzing – changing room, shower, drive home.

First, calm your body (move loosely, breathe out slowly), then think about the game. Recovery works in this order; the other way around, you'll just go in circles. Example: After a close game, shake out loosely and breathe for five minutes first. Analysis at the earliest in the car.