How to Perform Under Pressure—Like a Pro Athlete

We all know the feeling: tight schedules, big decisions, people counting on you—and that little voice in your head whispering, What if I can’t pull this off? There’s a word for it: pressure. And while we often associate that word with high-stakes games or Olympic races, the truth is, it’s something we all face, every single day.

As it turns out, the kind of mental strength that helps elite athletes perform under intense pressure isn’t just reserved for them. It’s a skill—and a form of self-care—we can all build. Whether you’re a student, a CEO, a new mom, or just trying to keep up with your life’s demands, training your mind can be just as transformative as training your body.

For Erika Dy, that connection is personal. A former competitive athlete turned lawyer, and now executive director of the national sports association Samahang Basketbol ng Pilipinas, she brings that same inner toughness into a different kind of arena.

When she was still active on the court, she would, as she puts it, “imagine all the potential scenarios in my head before a game, thinking ahead about what I should do.” She adds, “That helped me be a more effective basketball player. It’s the same for work and life in general—just going through the next day in my head the night before helps me navigate it much better.” Her story reminds us that you don’t need to wear a jersey to build mental strength—you just need to show up for yourself with intention and care.

The Inner Game

To better understand the mental training that powers athletes—and how it can translate into everyday life—Allure Philippines spoke with sports psychology specialist Lee Tajonera, who earned his certificate in sports psychology from the San Diego University for Integrative Studies and has worked with elite teams like the Far Eastern University men’s basketball team and the Loyola Meralco Sparks. Also joining the conversation were Sam Catantan, the Philippines’ fencing representative to the 2024 Paris Olympics, and Rhea Chan, who plays for the Filipinas national football team and the Manila Diggers club.

What they revealed is something we often forget: resilience and mental toughness aren’t traits you’re born with—they’re forged. It’s not about being unshakable. It’s about learning how to recover, reframe, and rise again.

Tajonera believes that building resilience starts with embracing the struggle. He intentionally uses the word “embrace” rather than “accept.” “The earlier you fully embrace the endless grind of training and preparation—regardless of the outcome—the earlier you progress toward developing resilience and mental toughness,” he says.

And this isn’t just advice for game day. It applies to the every day: the early mornings, the fatigue, the deadlines, the setbacks. It’s in those small, often unseen moments that real strength is built—and that’s something we can all apply to our lives.

Habits of the Mentally Strong

Both Catantan and Chan credit their mental clarity to habits that extend beyond physical training.

For Catantan, pressure is part of the game—and of life. Handling it, she says, is all about perspective. “If something doesn’t go my way, it just means I need to work harder. And when things are going well, I remind myself to keep improving and to beat my last result,” she shares. It’s a mindset that works whether you’re coming off a win or recovering from a loss.

Chan adds that for her, mental resilience is rooted in community. “Football is a team effort. We experience all the emotions that come with winning and losing as a collective. Knowing that I’m not alone in my emotions and that others may feel the same way provides me with a sense of relief,” she says. “So when I’m facing setbacks, I remind myself I’m never alone. There are teammates, friends, and family members who see the best in me.”

Even now in the corporate world, Dy finds that mindset and community remain essential. “When I was an athlete, my teammates and coach, and my friends and family—they were my support system,” she says. “As long as I was in a good place with them, I was in a good mental state.” Today, there’s another layer that grounds her even more deeply: “At this point in my life, I feel more anchored in my relationship with God. It’s what gets me through each day, no matter the pressure I face at work.”

These emotional anchors—whether it’s connection, faith, or perspective—are just as vital to performance as any workout. And they’re accessible to all of us.

Tajonera recommends small but powerful practices that help train the mind the way we train our bodies: daily journaling, meditation, tracking emotional patterns, and being mindful of self-talk. “Mental habits can be like muscle memory,” he explains. “You have to train yourself so that shifting mindsets in high-pressure moments becomes second nature.”

Real Wellness Starts with the Mind

In recent years, Tajonera has seen a major shift in how people view mental health in sports—and beyond. “Ten years ago, not a lot of athletes or families reached out about sports psychology,” he says. “But today, more people understand that mental strength is as important as physical strength. It’s finally being treated as part of wellness, not weakness.”

He adds: “The most common mental issues I’ve seen are the fear of making mistakes and the pressure of living up to expectations—whether their own or from others.” And these aren’t just athlete problems. In fact, the emotional strain of everyday life—career decisions, family responsibilities, social comparison—can feel just as intense.

Dy agrees. “Mental struggles are real and normal. Everybody goes through them, and sometimes, we just need someone to talk to. We have to normalize seeking help.”

As Dy, Catantan, and Chan all show in different ways, mental resilience isn’t reserved for athletes—it’s a form of emotional wellness anyone can cultivate. It lives in the quiet rituals, the perspective shifts, the decision to reach out when you need help. It’s in learning how to show up for yourself with care, even on the tough days.

Because no matter the field you play on—court, office, classroom, or home—your mind is your most powerful teammate.