If this year’s Winter Olympics in Milano-Cortino has proven anything it’s that the athletes competing in the games need to be both physically and mentally tough.
Athletes aren’t only managing extreme conditions and elite competition; they’re also managing expectations, pressure, and identity on the biggest stage in sport.
Chinese Freestyle Skier, Eileen Gu, was consider one of the favorites in the Big Air, Slopestyle and Halfpipe competitions.
The 22-year-old would win Silver in Big Air and Slopestyle before striking Gold in the Halfpipe.
In her post-performance press conference after finishing second in Slopestyle, Gu was asked if she viewed her two silver medals as two golds lost rather than two silvers won.
Her response to the journalist was powerful:
“Winning a medal at the Olympics is a life-changing experience for every athlete – and doing it five times is equally hard.”
That mindset reflects an important psychological skill: reframing success.
As athletes perform well, expectations rise from the public, the media, and often themselves.
Without intentional mental strategies, this can quickly turn achievement into pressure.
A similar theme was expressed in a social media post from Australian snowboarder Scotty James.
A four-time halfpipe world champion, James had won Bronze in Sochi and Silver in Beijing.
At 31, there were expectations he’d finally win his first gold medal, but fell short saying:
“There’s something powerful about knowing you gave your full self to a moment.
“No holding back. No excuses. Just commitment.
“And sometimes the result doesn’t match the dream exactly – but the effort still defines you.”
From a sport psychology perspective, both athletes are highlighting the same core principle: your worth and growth are not dictated by the final result alone.
How can athletes manage external and internal expectations?
1. Process over outcome
Focusing solely on medals or rankings increases anxiety and narrows attention.
Athletes perform best when they anchor to controllables – preparation, effort, decision-making, and execution.
A helpful reflection is asking: Did I commit fully to my process today? Small wins across the journey matter just as much as podium moments.
2. Remember your “why”
External expectations will always exist.
Reconnecting with intrinsic motivation like love of the sport, challenge, and personal growth helps athletes stay grounded when pressure spikes.
3. Separate identity from performance
Medals don’t define you. Results don’t define you.
Athletes are more than a single competition or label.
Research consistently shows that athletes with a broader identity experience better emotional regulation, resilience, and longevity in sport.
4. Reframe success intentionally
Success isn’t only what happened – it’s how you showed up.
Effort, courage, adaptability, and commitment are performance indicators too.
This mindset builds confidence that carries forward, even when results don’t go exactly to plan.
At the highest level, mental toughness isn’t just about handling pressure it’s about managing expectations.
When athletes stay grounded in their process and process they are able to manage expectations and celebrate all their wins along the way.
