Strategies For Managing Post-Competition Stress: Mindful Recovery


Partaking in competitions can be mentally and physically stressful due to the required preparation and performance expectations of the sport. You might think that after a competition, irrespective of the sport, everything is over; however, that's not the case. Even elite athletes who have gotten used to partaking in competitions still experience post-competition stress.

What Is Post-Competition Stress?

Post-competition stress is the psychological and emotional stress or tension faced by athletes after partaking in a competitive event, including a sports competition, performance, or any circumstance where one's skills or abilities are assessed in a competitive context.

Managing Post-Competition Stress

This stress can come as a range of emotions, such as anxiety, disappointment, frustration, or even relief, based on the outcome and the person's expectations. It emerges from the pressure, expectations, and intensity of the competition and can positively or negatively affect both athletes and performers. Therefore, it's essential to learn how to manage post-competition stress.

Also Check: Stress Management Techniques For Athletes – Tips To Control Stress

How To Manage Post-Competition Stress?

Below are some strategies for managing post-competition stress:

  • Embrace your emotions: You will feel a range of emotions after a competition, such as joy, disappointment, relief, or frustration. First, acknowledge and embrace these feelings as a natural part of the process.
  • Reflect on your performance: After a competition, reflect on your performance, including what you did well, what you could improve on, and the lessons from the experience. It will help you discover areas for improvement and help you set goals for your next competition.
  • Don't overthink: Although it's important to reflect on your performance, avoid overthinking. Focusing on mistakes or missed opportunities can boost stress and impede future progress.
  • Take a break: Consider taking some time off after a competition and focusing on something fun. For example, spending time with friends or relatives, watching a movie, reading a book, or engaging in any other hobbies you enjoy.
  • Practice relaxation techniques: Participating in competitions can be strenuous. Therefore, you should practice relaxation techniques like deep breathing, meditation, or yoga to relax and reduce stress.
  • Get enough rest: Competitions can be physically and mentally stressful, and getting enough rest is compulsory to help your body and mind recover. You can do this by getting enough sleep, eating healthy foods, and drinking enough water to help your body recover from the competition.
  • Set new goals: After a competition, you should set new goals and work towards achieving them. It will keep you motivated and boost your concentration on training and preparation for the following competitions.
  • Visualize success: Adopt visualization techniques to rehearse success in upcoming competitions mentally. Imagining a positive outcome can boost your confidence and lessen anxiety.
  • Seek professional assistance: If post-competition stress overwhelms or persists, consult a sports psychologist or counselor who will offer specialized strategies to manage stress and improve performance.
  • Stay engaged: Keep participating in your sport or activity. Maintaining a regular training routine can offer a sense of purpose and structure, helping to reduce post-competition stress.
  • Celebrate achievements: You may have experienced failures after a competition, but that doesn't mean you shouldn't celebrate your successes, no matter how small. Recognizing your progress and achievements can boost your self-esteem and motivation.
  • Plan for the future: Having a plan shows that you are in charge of your life. This plan can involve short-term or long-term goals. Create a long-term plan for your athletic or competitive journey because it can give you a sense of direction and purpose beyond individual competitions. When your eyes are set on the main goal, no outcome of a competition can weigh you down.
  • Be optimistic: Develop a positive mindset through positive influences, and practice self-compassion. We cannot control everything, and we keep learning every day. Remember that your worth goes beyond your performance in a single competition.
  • Keep a journal: Keeping a journal can help you process your thoughts and emotions. Jot down your experiences, feelings, and goals for clarity and perspective.


Post-competition stress is the psychological and emotional stress or tension experienced by athletes after participating in a competitive event. It's essential to learn how to manage this stress. It can be controlled by embracing your emotions, reflecting on your performance, avoiding overthinking, learning from failure, taking a break, etc.

Read More: Dealing With Stress Fractures: Diagnosis And Recovery

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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