How to Overcome Adversity in Sports
Summary: Adversity is inevitable in sports, whether it comes from tough losses, injuries, critical mistakes, or external pressures. Success depends on mindset—athletes who face adversity with a positive outlook, learn from past challenges, and stay confident in themselves and their teams can overcome obstacles and thrive.
Which of the following statements is more indicative of who you are as an athlete?
When the going gets tough, I get excited… Or when the going gets tough, I feel defeated?
The attitude you adopt or the mindset you choose is the ultimate determining factor as to how well you face adversity as an athlete… and you WILL face some adversity throughout your career.
When you least expect it, adversity will strike.
Adversity has Many Faces, Such As:
- Tough losses
- Bad officiating
- Judgmental teammates
- Coach biases
- Parental expectations
- Critical competition mistakes
- Rude spectators
- Missed opportunities
- Under-performing at critical moments
- Personal obstacles
- Mental mistakes
This list is just the tip of the iceberg. You could probably rattle off many personal obstacles you have experienced in your athletic career.
Every Athlete has Faced Adversity in Sports
No athlete, no matter how successful, talented or lucky they appear to be, will experience smooth sailing throughout their career.
Of course, some adversity may seem more intense than what other athletes face but, if you are to be successful, you need to learn how to triumph over adversity.
The Los Angeles Chargers lost their first four games of the 2017 NFL season. Only one NFL team in modern history has ever recovered to make the playoffs after going winless in their first four games.
Many teams who have faced similar adversity have imploded as negativity, finger pointing, frustration and half-hearted effort ran rampant.
Instead of getting defeated, the Chargers got going when circumstances got tough. The Chargers maintained a positive mindset as they found a way to right the ship.
Over the next nine games, the Chargers posted a 7-2 record keeping their playoff hopes alive.
Chargers quarterback Philip Rivers revealed how the team was able to bounce back from adversity.
Rivers highlighted the team’s “get grinding” mentality as well as their experience overcoming adversity as the reasons for the Charger’s recent success.
RIVERS: “Enough guys on this team have been in the league long enough to know that there are stretches where things can get bumpy and rocky. And the guys that have been here, we’ve been through it plenty of times.”
If you want to overcome adversity, you need to have a similar mindset.
Adversity can be a stepping stone to something greater or a learning experience that can be utilized in future similar situations.
Tough times never last, but tough people do.
You are capable of rising above adversity if you have the right mindset and use your past adversity to your advantage.
It is important to keep in mind that every season you will go through tough times. It is your decision whether or not you get going and move forward.
A Winning Mindset for Adversity:
- Understand you are capable of handling adversity and its only temporary, not long-term.
- Use your past adversity as evidence to support that you can overcome what you are facing today and become stronger.
- Keep confident that your team or performance will eventually turn for the better. Look for the small signs that your game is recovering.
4 Tips for Overcoming Adversity in Sports
1. Adopt a Positive Mindset When Challenges Arise
Your attitude determines how well you respond to adversity. Instead of feeling defeated, view tough situations—like losses, bad officiating, or mistakes—as opportunities to grow and improve.
2. Use Past Adversity as a Learning Tool
Reflect on challenges you’ve overcome before. Past experiences provide evidence that you can handle current obstacles and emerge stronger.
3. Stay Confident and Focus on Small Wins
Even during rough patches, look for small signs of improvement. Confidence in your abilities and recognizing incremental progress can help you stay motivated and regain momentum.
4. Embrace Team Support and Collective Experience
Teams that face adversity together, like the 2017 Los Angeles Chargers, can recover when members adopt a “get grinding” mentality and leverage shared experience to push through setbacks.
Start by working on letting go of mistakes with The Composed Athlete program.
Related Sports Psychology Articles:
- The Indian’s Mentality During a Winning Streak
- What Does it Mean to Be a Team Player?
- Do You Underestimate Your Opponents?
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FAQ: Developing A Winning Mindset
Q: What is adversity in sports?
A: Adversity includes challenges like tough losses, critical mistakes, injuries, bad officiating, judgmental teammates, and personal obstacles that test an athlete’s mental and physical resilience.
Q: How can athletes overcome adversity?
A: By maintaining a positive mindset, learning from past experiences, staying confident, and focusing on incremental progress, athletes can rise above challenges.
Q: Why is mindset important when facing adversity?
A: Mindset determines how you react to setbacks. A positive and proactive mindset helps athletes stay motivated, adapt strategies, and perform at their best under pressure.
Q: How can past adversity help athletes today?
A: Previous challenges provide evidence that you can overcome current difficulties, serving as a confidence booster and offering lessons to handle similar situations more effectively.
Q: Can teams overcome adversity together?
A: Yes. Teams that embrace a collective mentality, support each other, and leverage shared experiences, like the 2017 Chargers, can recover from setbacks and achieve success.
Dr. Patrick Cohn is an expert mental performance coach who has helped athletes for over 30 years enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology.