In the high-pressure world of professional sports, how athletes manage their emotions can make or break their performance. Two contrasting moments from a recent week highlight this tension. First, Justin Rose remained calm while enduring loud cheers for Rory McIlroy at Augusta. Meanwhile, British tennis player Harriet Dart made headlines for asking her French opponent to apply deodorant, a request she made amid the pressure of a 6-0, 6-3 loss.
These contrasting examples raise an important question: should athletes express their emotions or keep them under control to perform at their best?
In sports, it’s often thought that letting off steam can be helpful. Iconic moments like John McEnroe’s infamous outburst at Wimbledon in 1981 show how emotion can sometimes fuel success. After shouting “You cannot be serious!” at the umpire, McEnroe went on to win the match and later the title. He repeated this emotional outburst at the Queen’s Club in 1984, again leading him to victory.
While McEnroe’s fiery temper seemed to serve him well, other athletes, such as Novak Djokovic, Wayne Rooney, and Jelena Ostapenko, have also thrived when playing on the edge of anger. However, this doesn’t hold for all athletes. Take Roger Federer, for example. As a teenager, he struggled with anger, throwing rackets and crying after losses. But as he matured, he transformed into one of the most composed and successful players in history, in part due to working with a psychologist.
But what does science say about this emotional release in elite sports? Professor Andrew Lane, a sports psychologist at the University of Wolverhampton, explains that for most athletes, emotional outbursts negatively impact performance. According to Lane, failing to regulate emotions can harm decision-making, distract from the game, and even energize the opposition.
Recent research backs this up. A study of 77 professional volleyball players in Spain found that those who struggled with emotional control and impulsivity performed worse. Players who were unable to manage negative emotions tended to make rash decisions, leading to more mistakes.
Interestingly, the study revealed gender differences: female players were more likely to react impulsively when upset, leading to poorer performance. On the other hand, male players tended to handle emotions with more control. The study suggested coaches could help by de-emphasizing game importance, using timeouts to reset players mentally, and helping athletes regulate their emotions.
Another study found that athletes who lacked emotion regulation strategies often experienced higher anxiety and struggled to meet their performance goals. Lane warns that while venting might feel relieving in the moment, it is not an effective long-term strategy for success in elite sports.
The good news is that emotion regulation is a skill that can be developed. Lane advises athletes to practice identifying their feelings in real-time and choose the best response. For instance, they could reframe negative thoughts, ride out the emotion, or refocus on the task at hand.
To help athletes learn to manage their emotions, Lane reviews video footage of high-pressure moments. This approach allows athletes to analyze situations where emotions ran high and learn how to pause instead of reacting impulsively.
While controlling negative emotions is crucial, Lane points out that athletes can also use positive emotions to their advantage. Top athletes like Usain Bolt, Serena Williams at the US Open, and Federer know how to channel positive emotions to energize the crowd and their performance. In contrast, losing temper with negative emotions can alienate fans and hurt performance.
“Losing your temper doesn’t pay off,” Lane says, drawing attention to the difference between athletes like Justin Rose, who maintain composure, and Harriet Dart, whose emotional outburst hurt her performance. Graceful composure is more than just a display of good manners – it’s a critical psychological skill that can be learned.
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