Using Mindfulness to Face Your Fears in Wrestling
As athletes, we all have our fears—those little voices in our heads that say, “What if I mess up?” or “What if I lose?” Whether it’s freezing up on the mat, letting ourselves down, or worrying about disappointing our coaches, fear is something we wrestle with every day. And the truth is, it doesn’t just go away as you get better at the sport. In fact, those fears can get louder. But here’s the game-changer: you don’t have to get rid of them. You just have to learn how to live with them.
It’s all about shifting your perspective. Competition can feel like a huge weight, but what if you didn’t let fear define your performance? What if a win or a loss didn’t mean something more than just that—a win or a loss? This is where mindfulness comes in, helping you take back control and compete with clarity and confidence.
What Is Mindfulness, and Why Does It Matter?
Mindfulness is about building awareness of your thoughts—both the positive and the negative ones. Think of it as training your mind to notice when you’re starting to spiral into fear, doubt, or over confidence, and instead of letting it take over, you simply recognize it and bring yourself back to the present. This is crucial in wrestling, where your brain goes into “fight or flight” mode as we inch closer to go time. Mindfulness gives you tools to aim for calm, even when every part of you feels like running off the mat or freezing up in the heat of the moment.
It’s not about blocking out the fear, but acknowledging that it’s there and deciding to move forward anyway. Through mindfulness, you can stay present and make decisions based on what’s happening now, instead of getting caught up in all the “what-ifs.”
Helen Maroulis: Wrestling with Fear and Winning
If you think Olympic champions don’t deal with fear, think again. Helen Maroulis, who made history as the first American woman to win gold in wrestling at the 2016 Rio Olympics, battled intense fear and anxiety leading up to her finals match. She felt sick, doubted herself, and was even afraid to tell her coach about her mental struggles which she details the article she wrote for Sports Illustrated.
Helen’s story shows that even at the highest level, fear is part of the game. The difference is that she didn’t let it stop her. Instead, she worked through it by repeating “I am enough” to her self over and over as she walked out onto the wrestling mat. Techniques like mindfulness helped her stay focused on what mattered most: being present and wrestling with intention. She didn’t ignore her fear—she embraced it.
“The Zone” Isn’t Magic—It’s Mindfulness in Action
You’ve probably heard athletes talk about being “in the zone,” that flow state where everything clicks, and you’re fully in control. That’s not some magical place—it’s the result of being deeply present. Mindfulness helps athletes get into the zone by training their brains to recognize when they’re drifting away from the task at hand and gently bringing their focus back.
When you’re mindful, you react instinctively without overthinking, letting your training and experience take over. This kind of mental clarity is what allows wrestlers to stay sharp during competition and perform at their best.
How Other Wrestlers Use Mindfulness
Mindfulness isn’t just for Olympic champions—it’s a tool used by wrestlers at every level, from beginners to elite competitors. For example, Spencer Lee, a three-time NCAA champion from the University of Iowa, has openly discussed how his mental preparation was crucial to his success, particularly in overcoming adversity. After battling injuries throughout his career, Lee relied on mental resets and a reminders of his belief in himself to stay focused during high-pressure moments.
Even Jordan Burroughs, an Olympic gold medalist, uses mindfulness to manage stress. He’s shared how breathing exercises help him stay mentally sharp both on and off the mat, keeping negative thoughts at bay. These practices allow him—and wrestlers at all levels—to focus on what matters most: performing in the moment.
The Science Behind Mindfulness
You don’t have to take our word for it—there’s solid science backing up the benefits of mindfulness. Studies show that athletes who practice mindfulness see improvements in focus, stress management, and emotional resilience. In wrestling, where mental toughness can make or break a match, being able to stay calm and present is a game-changer.
Using Physical and Verbal Cues to Stay Grounded
Mindfulness doesn’t have to be complicated. Sometimes, all it takes is a deep breath, shaking out your arms, or repeating a keyword to yourself like “focus” or “just wrestle.” These small cues, known as anchors, help you stay grounded and present during a match, so you’re not overthinking your next move or getting lost in your head.
Each time you reset during a match—whether it’s walking back to the center or taking a breath—you’re bringing yourself back to the present moment and allowing your body to react without hesitation.
Managing Pre-Match Panic
Feeling panicked before a match is totally normal, and mindfulness can help you handle it. Whether it’s breathwork (like taking slow, deep breaths) or using a key phrase like “I’m okay” or “just wrestle,” having these tools ready before you step onto the mat can make a big difference.
The goal is to shift your focus away from the outcome (winning or losing) and back to what you can control: how well you wrestle in that moment. For most athletes, focusing on the win can actually hurt performance, while staying present helps them wrestle with more intention.
Beyond Wrestling: Mindfulness in Life
The skills you develop through mindfulness won’t just help you in wrestling—they’re life skills, too. Life’s pressures can sometimes feel even more intense than competition, but mindfulness can help you navigate those challenges with the same focus and calmness. Whether it’s a tough situation at work or managing stress in your personal life, staying present and focusing on what you can control will serve you well.
Getting Started with Mindfulness
If mindfulness feels intimidating, start small. Try a few minutes of guided breathing using an app like Headspace or Calm, or just set a timer and focus on your breath. As thoughts come up, acknowledge them and gently bring your focus back to your breath. It’s normal to struggle at first—this is a practice, not something you perfect overnight.
Over time, you can bring this practice into training and your matches by using those same breathing techniques or physical cues to stay present when things get tough. The more you practice, the easier it becomes to quiet the noise in your head and focus on wrestling to the best of your ability.
