Super Bowl 2025 - The Psychological Edge in Winning Games
A discussion on the shocker-upset between the Kansas City Chiefs and Philadelphia Eagles in the 2025 Super Bowl - written from a perspective related to organizational psychology.
Dr. Julie WIlkes
“Train like the underdog; play like the winner.”
In the realm of competitive sports, the mental game often proves just as crucial as physical prowess. The recent Super Bowl clash between the Kansas City Chiefs and the Philadelphia Eagles serves as a case study in understanding how psychology and mindset can pivot the outcome of high-pressure situations. This perspective highlights the indispensable role of mental strategies and resilience for athletes.
The Role of Organizational Psychology
If you aren’t as familiar with an organizational psychologist’s role - I wanted to take a moment to share a little about my background. As a PhD in Organizational Psychology, certified coach, neurolinguistic coach, neuroscience coach, performance coach and master’s degree in exercise physiology, I have a unique blend of physical and mental practices for success. Organizational psychologists play a vital role by helping teams and individuals optimize their performance. In the context of sports, they focus on building resilience, fostering team cohesion, and maintaining performance under stress. Their expertise is crucial for teams like the Chiefs, who faced significant mental challenges during the Super Bowl.
Winning the Mental Game
The Chiefs' efforts to regain their footing against the Eagles underscores the necessity of a robust mental strategy. Psychological techniques aim to instill confidence and maintain focus despite setbacks. This involves cultivating a resilient mindset that prioritizes peak performance over reacting to immediate pressures, which I will break down in this article.
The Art of Resilience
At critical moments like halftime, it is vital for athletes to reset mentally and focus on their capabilities rather than adverse conditions. Organizational psychology emphasizes the importance of strategies that help reframe frustrations and sustain morale, enabling players to deliver their best despite the scoreboard. Teams known for their consistent success, such as the New England Patriots, have shown how crucial mid-game mental adjustments can be. It is common for teams to hire a sports or organizational psychologist to not only be in the locker room at half-time when an athlete is melting down, but also throughout the season, to help the team develop mental techniques for resiliency. This needs to be practiced regularly, not just for big games or in stressful moments. It must become a part of a team and athlete’s DNA.
Embracing the Underdog Role
The Eagles, perceived by many as the underdogs, faced psychological dynamics that can turn pressure into opportunity. Being an underdog often means less pressure to meet expectations, which can allow for greater freedom in play and innovation. This can foster a mindset shift that perceives challenges as opportunities to defy the odds, boosting motivation and performance.
Overcoming the position of being an underdog requires mental fortitude and strategic enhancements. Here are several scientifically-grounded tips to empower athletes facing the challenge of being underestimated:
Stress Inoculation Training (SIT):
Science Behind It: Stress Inoculation Training is a cognitive-behavioral approach designed to prepare individuals for high-pressure situations. This method involves gradual exposure to stressors combined with resilience-building strategies, effectively reducing stress responses over time.
Application: Athletes can use SIT to simulate high-pressure scenarios in training environments, equipping them to remain composed and effective even when facing overwhelming odds in real competitions.
Growth Mindset Cultivation:
Science Behind It: Emphasizing a growth mindset, where challenges are viewed as opportunities for improvement, can enhance motivation and resilience. Research indicates that individuals with a growth mindset are more likely to embrace challenges, persist through difficulties, and achieve higher performance levels.
Application: Athletes should focus on continuous learning and improvement, approaching each competition as an opportunity to refine their skills and exceed expectations, thus turning underdog status into a catalyst for growth and development.
Social Support Systems:
Science Behind It: Social support from teammates, coaches, and mentors has been shown to buffer against stress and enhance performance. Such support can improve self-esteem and provide practical advice, contributing positively to an athlete's mental resilience.
Application: Establish strong support networks that offer encouragement and constructive feedback, helping underdog athletes maintain motivation and focus, and providing a psychological advantage over more isolated opponents.
Defining Unique Strengths:
Science Behind It: Highlighting and leveraging unique skills can help solidify an athlete's identity and boost confidence. Research in positive psychology suggests that playing to one's strengths can enhance performance and satisfaction.
Application: Athletes should identify and hone their distinct abilities, using them strategically during competitions to surprise opponents and capitalize on opportunities where their skills can shine, thus disrupting expectations.
These strategies emphasize the importance of psychological preparation, resilience-building, and strategic use of social resources, transforming the underdog position into an opportunity for innovation, growth, and unexpected success.
The Pressure of Expectation
For the Chiefs, vying for a "three-peat" as past winners, the psychological pressure is significantly different. Expectations can lead to heightened stress and fear of failure, where maintaining past success becomes an additional mental burden. Balancing confidence with maintaining focus and motivation is key to overcoming complacency.
For athletes who face the pressure of high expectations due to past victories, managing this stress is crucial to maintaining peak performance. Here are strategic, science-backed tips:
Pre-Performance Routine Development:
Science Behind It: Establishing a consistent pre-performance routine can help manage anxiety and enhance focus. Research shows that routines can anchor an athlete’s mindset, creating psychological stability and reducing uncertainty.
Application: Athletes should develop and rehearse a pre-performance routine that includes physical warm-ups, mental visualization, and relaxation techniques. This routine serves as a mental anchor, helping athletes concentrate on their preparations rather than external expectations.
Self-Compassion Practice:
Science Behind It: Practicing self-compassion involves acknowledging one's own imperfections and treating oneself with kindness during challenging times. Studies indicate that self-compassion can reduce performance-related anxiety and foster resilience.
Application: When facing high expectations, athletes can use self-compassion to mitigate the fear of making mistakes. By fostering a forgiving inner dialogue, they can maintain their confidence and focus on learning rather than the fear of failing to meet expectations.
Performance Transition Intervals:
Science Behind It: Transition intervals between phases of performance can serve as mental reset points. Research suggests that deliberate breaks or intervals can help in managing cognitive load and maintaining consistent performance levels.
Application: Athletes should strategically incorporate short intervals to mentally reset during competitions, allowing them to reassess tactics, regain focus, and detach momentarily from the overarching pressure of expectations.
Success Redefinition:
Science Behind It: Reframing success to encompass more than winning aligns with findings in sports psychology that emphasize process-oriented over outcome-oriented goals. This approach minimizes pressure by focusing on skill execution and personal bests.
Application: Athletes can redefine success by setting process-oriented goals that emphasize improvement, effort, and individual progress. This reframing reduces the psychological burden of past victories and shifts focus towards continuous personal development.
These techniques emphasize maintaining mental clarity, embracing self-kindness, and strategically managing concentration, offering athletes robust tools to navigate the pressures associated with high expectations from past successes.
Psychological Reactions During Gameplay
During critical moments, athletes often experience hormonal responses, notably the release of cortisol, which activates the body's "fight or flight" response. This physiological reaction is designed to prepare an individual for rapid action in the face of perceived threats, leading to increased heart rate, heightened alertness, and a surge of adrenaline. While these responses are evolutionarily beneficial for immediate survival scenarios—enhancing speed and physical endurance—they can adversely affect sports performance by impairing cognitive functions, clouding decision-making abilities, reducing coordination, and increasing levels of anxiety and nervousness.
Interestingly, the effect of this response can depend significantly on how the athlete interprets these physiological changes. If perceived positively, athletes can view the heightened alertness and increased energy as a mechanism through which the body is gearing up to enhance their performance. This positive reframing can help them feel more equipped and in control, turning stress into a motivating force. Conversely, if the response is interpreted as a sign of overwhelming stress or a situation that's uncontrollable, it can exacerbate feelings of anxiety and diminish performance. Thus, the perception of stress responses plays a critical role in determining whether an athlete can leverage their physiological state to their advantage or succumb to its potential drawbacks.
A study by Keller et al. in 2012 examined the relationship between stress perception and health outcomes using data from nearly 30,000 individuals over eight years. The key finding was that individuals experiencing high levels of stress, but who did not view it as harmful, had lower mortality risks compared to those who perceived stress negatively, even if their stress levels were not as high.
This study suggested that how individuals perceive and react to stress plays a crucial role in health outcomes. It emphasized that the negative health impacts often associated with stress are more related to the perception of stress as harmful. Therefore, adopting a more positive outlook on stress could potentially mitigate its adverse effects on health, transforming stress into a beneficial force for personal growth and resilience.
In addition, Dr. Alia Crum's 2013 study investigated the impact of stress mindset on health and performance outcomes. The study found that individuals who held a positive stress mindset—believing that stress could enhance performance—tended to experience better health and overall life satisfaction compared to those with a negative stress mindset, who viewed stress as debilitating.
The research demonstrated that a person's perception of stress significantly influences their physiological and psychological responses. Those with a positive stress mindset were found to have lower stress-induced physical symptoms and better mental focus. This study highlighted the importance of mindset in transforming the potential negative impacts of stress into opportunities for growth and improved performance. By reframing stress as a beneficial response, individuals can foster greater resilience and well-being.
Turnaround Strategies
Mental resilience is crucial in altering the trajectory of a game, empowering athletes to focus on controllable aspects and immediate tasks instead of dwelling on past mistakes. Below are three scientifically-supported strategies that aid in reframing situations and rebuilding confidence:
Biofeedback Training:
Science Behind It: Biofeedback training involves using real-time data, such as heart rate or muscle tension, to gain awareness and control over physiological functions. Research indicates that biofeedback can help athletes learn to regulate stress responses, enhancing their ability to maintain physiological calmness during performance.
Application: By employing biofeedback tools, athletes can identify stress markers and practice techniques to manage these responses, such as adjusting breathing or muscle tension, leading to reduced anxiety and improved focus during unexpected events.
Neurofeedback:
Science Behind It: Neurofeedback involves monitoring brain waves to help an athlete modify their brain activity, aiming to optimize mental states conducive to peak performance. Studies have shown that neurofeedback can enhance attention, focus, and stress management in competitive environments.
Application: Athletes can use neurofeedback to identify when their brain activity deviates from optimal patterns and train themselves to achieve the right mental state, thus enhancing their ability to return to focus after disruptions.
Goal-Setting Techniques:
Science Behind It: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can increase motivation and focus. Psychological research supports that goal-setting improves performance by directing attention, promoting persistence, and fostering strategic planning.
Application: Athletes can set short-term goals that guide responses during disruptions, allowing them to concentrate on achievable milestones and reducing the emotional weight of broader outcomes. This helps in maintaining clarity and motivation, essential for bouncing back after setbacks.
These methods integrate advanced scientific understanding of the brain and body with practical applications, offering athletes robust strategies to overcome challenges, manage stress, and maintain high performance levels in dynamic and unpredictable scenarios.
A Glance at Unexpected Outcomes
Reflecting on the experiences of prominent athletes and teams, several have encountered unexpected defeats despite being favored to win. Serena Williams, renowned for her dominance in tennis, has occasionally been defeated by lower-ranked opponents in critical matches, highlighting the unpredictability of competitive sports.
In another example, Ronda Rousey, the former UFC Women's Bantamweight Champion, experienced a stunning loss despite being considered nearly unbeatable. Her unexpected defeat came at the hands of Holly Holm in 2015. Rousey, celebrated for her rapid victories via armbar submission, was knocked out by Holm with a head kick in the second round—a surprising outcome that shook the MMA community and challenged perceptions of Rousey's invincibility. This bout remains one of the most significant upsets in mixed martial arts history.
From a team perspective, the Ohio State Buckeyes' journey as national champions yet facing an unexpected loss to Michigan in 2024 underscores the psychological intricacies involved in sports. This defeat amid a storied rivalry illustrates how even exceptionally strong teams can falter when psychological factors come into play. I would love to work with OSU to develop strategies that shift the mindset and overcome the psychological barriers of a long-standing rivalry. I have several ideas for redirecting this "psychological curse" to foster a more resilient and focused approach for future matches.
Studies have shown that a sudden shift in momentum or unexpected challenges can disrupt performance. Athletes benefit from psychological coaching that prepares them to handle such adversities by focusing on internal strengths and strategic adjustments.
When athletes experience disruptions in their flow or face unexpected outcomes, it’s crucial to employ techniques grounded in psychological and physiological science to regain composure and optimize performance. Here are some effective strategies:
Mindfulness Meditation:
Science Behind It: Mindfulness meditation involves focusing on the present moment and can reduce stress by lowering cortisol levels. Research shows that this practice enhances attention regulation and decreases susceptibility to distractions, which is crucial in maintaining flow.
Application: Athletes can use mindfulness practices to center themselves before and during competitions, allowing them to calmly acknowledge disruptions and refocus on the task at hand.
Cognitive Reframing:
Science Behind It: Cognitive reframing involves changing the interpretation of stressful situations to alter their emotional impact. This technique is based on cognitive behavioral therapy (CBT), which is reported to significantly lessen anxiety and improve coping strategies under pressure.
Application: When faced with an unexpected outcome, athletes can reframe the situation as a challenge rather than a threat, transforming anxiety into motivation and confidence.
Controlled Breathing Techniques:
Science Behind It: Controlled breathing, such as diaphragmatic breathing, activates the parasympathetic nervous system, which can counteract the "fight or flight" response, reducing heart rate and promoting relaxation.
Application: Athletes can practice deep, slow breathing to manage anxiety, helping them to return to a more relaxed and focused state faster after a disruption.
Visualization:
Science Behind It: Visualization involves mentally rehearsing positive outcomes or specific movements. This process has been shown to activate the same neural networks involved in physical execution, reinforcing muscle memory and mental preparedness.
Application: Athletes can use visualization to mentally practice overcoming disruptive scenarios, which prepares their mind to handle such events with confidence when they actually occur.
Progressive Muscle Relaxation (PMR):
Science Behind It: PMR involves tensing and then relaxing different muscle groups systematically. This technique decreases stress, reduces cortisol levels, and promotes relaxation through deep physical engagement.
Application: After disruptions, athletes can perform PMR to release tension and improve focus, bringing physical and mental states back to equilibrium.
By integrating these scientifically validated techniques into their routines, athletes can enhance their ability to cope with disruptions, maintaining performance and resilience amidst challenges.
Studies on Performance and Adversity
Research supports the notion that overcoming adversity can significantly enhance performance. Athletes who have experienced and learned from setbacks often display greater resilience and adaptability. The principles outlined in positive psychology suggest that focusing on an internal locus of control—believing in one's ability to influence outcomes—can significantly impact performance.
The mental strategies employed in sports echo those needed in various aspects of life. Whether facing unexpected challenges or striving to meet expectations, building resilience and managing reactions are key to thriving under pressure.
What are your thoughts about how much mindset and psychological focus plays a role in the outcome of performance - both athletic and in real-life? Is the physical effort more important? The mental effort? Both? I’d love to hear your thoughts.
Referred to and Related Research
Adversity and resiliency: Athlete experiences within U.S. sports. (2024, November 11). Retrieved from https://www.researchgate.net/publication/38568028
Bicalho, C. C. F. (2020). Resilience of athletes: A systematic review based on indicators and theoretical models. Retrieved from https://www.redalyc.org/journal/html
Chrétien, A. (2024). Resilience profiles of elite athletes and their associations. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/...
Crum, A. J. (2013). Mindset matters: The role of stress mindset in shaping psychological and physiological outcomes. https://pubmed.ncbi.nlm.nih.gov/23437923/
Gupta, S. (2022). The sporting resilience model: A systematic review of resilience research in sport and exercise psychology. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2022.1003053/full
Hussain, T. (2023). Psychological resilience in athletes during the COVID-19 pandemic: A qualitative study. Retrieved from https://www.sciencedirect.com/science/article/pii/...
Keller, A., et al. (2012). Perceptions of stress and its relation to health and mortality outcomes. https://pubmed.ncbi.nlm.nih.gov/22201278/
Rice, S. M. (2016). The mental health of elite athletes: A narrative systematic review. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4996886
Resilience of athletes: A systematic review based on psychological individual characteristics. (2020, July 28). Retrieved from https://www.researchgate.net/publication/34326800...
Sullivan, L. (2023). Evaluation of a resilience training program for college student-athletes. Retrieved from https://www.tandfonline.com/.../Volume71/Issue1
Tossici, G. (2024). Stress and sport performance: A PNEI multidisciplinary approach. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg2024.1358771/full
Weight, E. (2024). Adversity and resiliency: Athlete experiences within U.S. sports. Retrieved from https://journals.ku.edu/jis/article/download