Every athlete in every sport will have a bad performance at some point. Even the best athletes in the world have had bad games, and have had a lot of them. As much as we would all love to play perfect all the time, there is no exception that everyone will encounter having a bad game during their playing career. Yes, it suck and yes, it’s frustrating, upsetting, and disappointing, there’s no doubt about that. But subpar games and shaky performances are bound to happen, so an important question to ask ourselves is, how can we better respond to them? Instead of feeling defeated and feeling sorry for ourselves,, what are some positive techniques in which we can reset ourselves, focus on what’s within our control, shift our mindset, and improve ourselves for next time? Well, let’s take a look. Here are 10 ways to quickly bounce back from a bad performance.

1. Reflect: Firstly, take the time to review the game, reflect on what went wrong, and acknowledge your feelings. Analyze what it is that you need to focus on and determine what you can take from the experience. By being self reflective and aware of your own thoughts/feelings after a bad game, you leave space and openness for any changes you may need to make. 
   
2. Identify learning points: What can you do to be better next game? What did you do a good job at, and what could you have done better? This could be technical skills, decision-making, or mental aspects. Determine what is is specifically that you can learn from the experience. Although it’s not easy to self analyze after a bad game, this is where growth takes place. Be honest with yourself, take accountability, and make notes on what you need to improve on for next time.
   
3. Practice self compassion: Give yourself grace. Rather than resorting to self judgment after a bad performance, try to practice self kindness. Instead of getting down on yourself, try to engage in positive self-talk, applaud things within your control that you did well, and remind yourself that your mistakes on the court are only making you a better player. Replace your negative thoughts with constructive ones, and process the emotions you are feeling without judgment.
   
4. Let go of perfectionism: There is no such thing as the perfect game. Every athletes makes mistakes and has off days here and there. Don’t fall into the trap of perfectionism and give yourself permission to be human. Although it’s completely normal to feel disappointment and hold yourself to a certain expectation, try to shift away from the idea of being perfect and understand that mistakes are a part of growth. One bad game doesn’t mean you’ve lost your ability. Focus on the progress you are making and learn from your mistakes along the way.
   
5. Focus on small victories: Rather than thinking in terms of “good game vs bad game”, focus on the little victories. Don’t focus on the stat sheet or outcome of the game, but instead ask yourself the question “What did I add?” after the game. Focus on incremental wins that were within your control – like giving full effort, trying a new move, making extra hustle plays, not letting your matchup score on you, etc. Try not to waste energy being upset over things that were outside of your control, like playing time, bad refs, etc. Stay focused on the controllables and what you can do to be better.
   
6. Try positive visualization: Think about times when you’ve played well and performed with confidence. Visualize success and imagine yourself performing well and playing without worry. Spend time visualizing successful plays, good shots, and positive interactions on the court. Try reminding yourself of your best performances. How did you feel? What made you play so well? Triggering positive memories can help reinforce a positive mindset.
   
7. Set achievable goals: Set specific, actionable goals for your next practice or game. Make them attainable and relevant to what you need to work on for the next game. This could be improving a specific skill or focusing on a positive mindset. Setting short term goals will shift your focus, make you feel in control, and give you confidence moving forward.
   
8. Be creative: Every athlete bounces back differently, so get curious in your approach to what works for you. Is it practicing relaxing techniques like meditation or mindfulness to help calm your mind? Is it watching film or seeking support/feedback from trusted coaches/teammates about the game? Is it focusing on physical recovery, making sure you are getting the proper rest and nutrition? Is it getting back into the gym the next morning? Is it having some fun off the court with your friends? Find what helps you the most!
   
9. Have a good support system around you: Keep positive people around you to show you that you are loved the same after a good or bad game. Your value as a person is not defined by a good or bad performance. Having great support around you will help lift your spirits and regain perspective. The reality is no matter how well you perform in sport, you’re still the same person that people in your life continue to appreciate. You are more than a basketball player and having great people around you will remind you of that!
   
10. Let it go! Put the game behind you and don’t dwell on it. After you’ve learned from it, let it go. One bad game does not define you and all it takes is one good game to get you back on track. We are all imperfect humans and sometimes we fall short. Don’t lose perspective on the bigger picture and keep in mind that having a poor performance does not define your entire season or career. Growth takes time, and setbacks are part of the journey. Refocus, turn the page, and move on.
    

Although as athletes our self worth can be so closely intertwined with our achievement on the court, never forget that at the end of the day – we are playing a game. The sun will always come up in the morning, regardless of your performance. Stay positive, don’t stop working hard, keep believing in yourself, and never let a good game get you too high, or a bad game get you too low. More opportunities await around the corner!