Mastering stress and anxiety with expert strategies for emotional balance and performance

Photo : Tennis Canada

While stress and anxiety affect us all, they can be brought under control with the right techniques, says psychologist and performance specialist, Dana Sinclair.

Stress which typically stems from external challenges, like meeting deadlines or handling conflicts, can arise with specific events. Anxiety, on the other hand, can persist without a clear trigger, and can even feel like a “normal state” to those who experience it regularly, complicating emotional management.

“Sometimes people are just more susceptible to anxiety,” says Sinclair, describing it as chronic worry about outcomes, emotions, and interactions that can create distractions and obstacles. Achieving peak performance when under duress can be challenging, which is why emotional regulation is essential.

“We all want results, but it’s often hard to get the best out of ourselves when feeling the pressure.”

A starting point on the path to effective performance is being able to identify specific triggers or “hotspots” that can hinder success. Physical symptoms like tension, rapid heartbeat, and sweating, along with psychological effects such as worry and fear of outcomes, can significantly affect performance. Sinclair encourages individuals to reflect on their behaviours and self-talk during both high and low-performance moments to identify the source of stress and anxiety.

“Understanding what’s happening when you’re performing well versus when you’re not can help pinpoint patterns and improve resilience under pressure,” she explains, referencing her structured approach detailed in her book Dialed In.

Sinclair shares four strategies for maintaining emotional regulation and balance in the face of daily stress and anxiety triggers.

Strategy #1: Mastering proper breathing

According to Sinclair proper breathing is the most effective skill for managing stress and anxiety. Often, under pressure, people breathe shallowly or incorrectly, disrupting the body’s oxygen and carbon dioxide balance.

The key is to breathe slowly through the nose or with pursed lips, as if through a straw, focusing on low, diaphragmatic breaths rather than deep, chest-level ones. Relaxing the shoulders and prioritizing the exhale helps settle the mind quickly, whether dealing with a tense meeting, a high-stakes performance, or everyday challenges.

Strategy #2: Shift your focus to the task at hand

After calming yourself with proper breathing, Sinclair advises shifting focus from how you feel to what you need to do. Instead of dwelling on emotions or chasing confidence, concentrate on executing the specific steps required for success in the moment—whether it’s moving your feet in tennis, answering an interview question succinctly, or staying attentive in a meeting.

By anchoring your attention on actionable performance cues, you avoid distractions, achieve better results, and naturally build confidence through accomplishment. Pre-planning these cues helps you “shift when you drift,” staying grounded and focused under pressure.

Strategy #3: Use constructive self-talk and a facts list

Sinclair stresses the importance of self-talk as a tool for staying focused and confident. Instead of passively hoping things will go well, actively talk yourself through situations with clear, directive statements. Start by creating a “facts list” that highlights your accomplishments and strengths—reminders of why you’re capable and prepared. Referencing this list can reinforce your confidence before high-pressure moments.

Additionally, ensure your self-talk is constructive, not overly negative or self-defeating. For example, replace unhelpful thoughts like “I can’t do this” with actionable statements like “I need to stay calm and focus on the next step.” This mindset keeps you grounded and productive under pressure.

Strategy #4: Harness the Power of Focused Daydreaming

Sinclair touts daydreaming as a powerful yet underrated tool for mental rehearsal and problem-solving. Unlike lengthy visualization exercises, brief, focused daydreams 10 to 30 seconds in length, can be more effective and practical. These quick mental snapshots allow you to practice a skill, envision calm and composed interactions, or mentally prepare for a task throughout your day. Whether walking, resting, or completing routine activities, incorporating short bursts of imagery helps reinforce desired behaviours and outcomes in a manageable, stress-free way.

At the end of the day she says, it all comes down to being more present in the moment you’re in. Taking even five seconds to breathe properly and settle can create the mental space needed to refocus and shift your attention to what needs to be done.

“Most people are doing pretty well, better than they think,” she says. “It’s just in our pressure moments, we go a little sideways… It’s about being able to just slow it down so you can think.”

CLICK HERE to learn more about the Mental Timeout Initiative supported by Beneva.

CLICK HERE to read more about mental health and sport.

Written By

Wendy-Ann Clarke