How Athletes Build Resilience and You Can Too
- Brainz Magazine
- 3 days ago
- 4 min read
Updated: 2 days ago
Written by Steve Petrie, Performance Coach
Steve Petrie is the founder of Petrie Sports Performance Ltd, a high-performance centre in Devon, UK. With a background in strength & conditioning, psychology, and rehabilitation, Steve helps athletes and everyday performers build sustainable success through integrated training, mindset coaching, and lifestyle optimisation.
In elite sport, pressure isn’t the exception, it’s the environment. Athletes train knowing that staying composed, making fast decisions, and recovering quickly from mistakes can determine everything. But resilience isn’t a personality trait you’re born with. It’s a skill, one that can be trained, developed, and strengthened over time. In this article, we explore how elite athletes build resilience and how you can apply the same techniques in your everyday life to thrive under pressure, recover from setbacks, and develop mental strength that lasts.
What is resilience?
Resilience is the ability to adapt, respond, and recover effectively under pressure. It’s not about being tough, suppressing emotions, or pretending stress doesn’t exist. Instead, resilience means staying steady, learning through adversity, and returning to action with clarity and purpose. In sport psychology, resilience is now viewed as a dynamic process, something shaped by training, experience, mindset, and environment over time. It grows through practice, reflection, and intentional development.
According to a review of 92 studies on athlete resilience, resilience in sport is a trainable process influenced by psychological, social, and environmental factors. View the study here.
Why resilience matters
Resilience helps you stay composed when stress rises. Whether competing in sport, leading a team, growing a business, or navigating personal challenges, resilience allows you to:
Think clearly under pressure
Respond instead of reacting emotionally
Recover quickly from setbacks
Maintain motivation when challenges arise
Protect well-being and avoid burnout
Elite performers don’t perform without stress, they perform because they have trained to work with it.
How elite athletes build resilience
1. Pre-performance routines
High-level athletes don’t rely on feeling ready, they create readiness. Before a competition or high-pressure moment, they follow routines that regulate energy, sharpen focus, and reinforce confidence. These routines often include breathing techniques, visualisation, activation exercises, and clear performance intentions.
Try it, before an important moment. Take five slow breaths, picture success, and set one clear action goal.
2. Psychological flexibility
Resilient athletes don’t try to eliminate stress or emotion, they learn to act effectively while experiencing them. This skill, called psychological flexibility, allows performers to stay aligned with their values and goals even when doubt, fatigue, or pressure appear.
Research in competitive sport shows that psychological flexibility is linked with better mental wellbeing and performance. Read more here.
3. Controlled exposure to challenge
Elite athletes don’t avoid difficult situations, they build capacity for them. This includes simulated pressure drills, fatigue-based decision-making, and competitive scenarios in training. Stress, applied gradually and intentionally, strengthens resilience over time.
In everyday life, this could mean taking on small challenges that stretch your comfort zone, like difficult conversations, new skills, or physical challenges.
4. Reset strategies
The best athletes aren’t defined by avoiding mistakes, they stand out by resetting faster after them. They use short mental resets such as slow exhalations, cue words like “next play,” or grounding techniques such as planting their feet and refocusing.
Try it next time stress rises. Pause, exhale slowly, reset posture, and choose your next best action.
5. Reflective practice
Resilient performers turn pressure into progress by reflecting after difficult moments. Instead of harsh self-criticism, they ask:
What worked?
What challenged me?
What did I learn?
How can I use this moving forward?
Reflection turns stress into growth instead of frustration.
Daily strategies to build resilience
You can develop resilience the same way athletes do, with consistent, intentional practice. Try:
A daily 2-minute breathing reset
A simple routine before challenging moments
One small discomfort challenge each day
A weekly reflection on lessons learned
Prioritising recovery and sleep as performance tools
Small repetitions, practiced consistently, build long-term resilience.
Start your resilience journey today
Resilience isn’t about being unbreakable. It’s about trusting your ability to bend, adapt, and come back stronger. You don’t need to overhaul your life, just start with one tool and build from there. Over time, these habits compound into confidence and capacity.
If you’re ready to develop the habits and mental skills that support long-term performance and wellbeing, get in touch to explore performance coaching options and practical resilience tools for everyday life.
Read more from Steve Petrie
Steve Petrie, Performance Coach
Steve Petrie is the founder and driving force behind Petrie Sports Performance Ltd, a high-performance centre based in Devon, UK. With over a decade of experience, he has worked with Olympic athletes, national governing bodies, and youth performers across multiple sports. Holding degrees in Sports Rehabilitation, Strength & Conditioning, and a Master’s in Psychology, Steve combines physical training with psychological tools to help people achieve their best, every day. His unique approach focuses on long-term development rather than quick fixes, blending science, resilience, and lifestyle strategies. Through his work, Steve empowers athletes, professionals, and leaders to reach sustainable levels of performance in sport and life.
