Managing Sports Aggression: Four Tips for Athletes

When the stakes are high in an extremely competitive game, it can be impossible not to experience intense emotions, especially anger, aggression, and frustration. Such feelings are heightened when the opposing team plays dirty, or you keep getting warnings from the referees.

However, allowing your aggression to get the better of you in the court can be extremely dangerous. Not only will your performance suffer, but it may also lead to penalties and even suspensions.

It is important to understand the difference between healthy and unhealthy aggression. While the former can help rattle your opponents, bringing more force to your gameplay, or making the crowd come alive, the latter is just not good sportsmanship. It also causes issues such as an inability to focus, self-criticism, poor form, and low self-confidence in the long run.

If you have a hard time managing your aggression, we recommend that you learn a few coping tactics that will help you to maintain your cool even when the going gets tough. Here are a few tips:

1. Practice positive self-talk 

Many players get extremely angry when they make silly mistakes on the court. This manifests in the form of intense aggression. In such scenarios, make sure that you have positive self-statements prepared, such as, “I am exceptionally good at what I do,” “I can remain calm even during tough situations,” “I don’t ponder on mistakes I make on the court; I learn from them and try not to make them again.” Such statements will help you to regain your composure.

2. Practice deep breathing

The moment you feel your anger simmering to the surface, take a pause and breathe deeply to center yourself and to get your head back in the game. Sports psychology books for athletes recommend that you also use positive affirmations as you take those deep breaths.

3. Use cue words

We have already talked about this in detail in one of our previous blogs! All you need to do is to have cue words that will help you to determine your next course of action or behavior instead of getting riled up by your emotions. It can be something like, “always calm, always in control” or anything that helps you to look past your mistakes and plan your next move.

4. Channelize

This is a very effective way to use your aggression to your advantage. When you are frustrated, you get an adrenaline boost to ACT during a competition. Don’t let it get to your head; use it to run faster or to serve better. That extra boost of energy may just work in your favor!

Final words

Even the best players of the world struggle to maintain their calm when the competition gets intense. They can get past them only because they know their triggers well and have developed coping skills to ensure that they don’t let them get under their skin.

If you would like to develop such skills to enhance your game, read sport psychology books for athletes and sign up for Dora Kurimay’s mental performance coaching sessions!