What is Performance Anxiety?
It’s the night of the championship game. You’ve trained and practiced your skills for months, and now it’s do or die. You feel a million eyes on you: your coach, your teammates, the opponent, the fans, and your parents. Victory or defeat can all come down to one single moment, and it might depend entirely on you. Your heart starts racing, your mouth turns to cotton, and you can’t stop thinking about how badly you want to shine in this moment. This is a form of performance anxiety that athletes commonly experience.
Performance anxiety is a type of anxiety that is related to the ability to perform, or a fear of the consequences of not performing well, whether they be internal or external. This can be a familiar feeling for athletes prior to engaging in competition, due to high stress environments and self-inflicted pressures. If you’re an athlete, the odds are high that you’ve experienced this at some point. 30-60% of athletes suffer from it, according to a 2019 review.
The impact of performance anxiety can vary among athletes. Some only experience it briefly during competition and actually thrive from the pressure. Others experience it so often it can feel constant, resulting in chronic worrying, excessive preparation, and unhealthy obsession. As a former college athlete who played the highly cerebral sport of softball, I have more experience with this concept than I’d like to admit. The aim of this article is to provide actionable steps to overcome performance anxiety both inside and outside competition.
What Causes Performance Anxiety?
There are many different causes or triggers for performance anxiety, but some of the most common ones include the fear of failure, unrealistically high expectations, and past negative experiences. Competitive settings and public performance can also sometimes bring on feelings of anxiety in athletes, although athletes usually become conditioned to these physical settings a bit easier. In our experience, the most difficult things to control are the internal thoughts.
How to Identify Anxiety Triggers?
The first step in breaking the cycle is recognizing the cycle. Because the causes and consequences associated with anxiety are so closely related, it’s very easy to fall victim to a cascade of events that leads to continuous cycles of anxiety. It can start with one strikeout or a bogey on hole #2. You start thinking negatively about yourself and your performance, which leads you to worrying about what will happen if you continue to “fail”. Negative self-talk only leads to poor performance, which reinforces your anxiety and suddenly it’s become much larger than the initial trigger.
Identifying your triggers is crucial when intervening in the cycle. We have to start at the source, so if you notice small signs of anxiety like increased heart rate or negative thoughts beginning to creep into your head, the first thing to do is stop and zoom out. You want to focus on the environment you’re in, the event that happened, and the trigger that caused a change. This can be very hard to do in the moment, so we suggest keeping a journal to track performance and anxiety levels.
Reflecting at the end of the day on how your game went earlier and replaying the events in your mind is helpful. This was vital for me when I realized I had completely lost confidence in myself. I wrote down every practice, every scrimmage, and every game and eventually noticed a pattern: if my warmup was rushed, I didn’t feel prepared to perform. I needed to personally begin my warmup before any of my teammates, taking extra time to hit off the tee, do my rotator cuff endurance exercises, and work on my footwork in order to personally feel confident in my ability on the field.
How to Quiet Anxiety?
There are a million and one approaches to managing performance anxiety, but not all of them work for everyone. You have to be patient and willing to experiment with a few of these, but we guarantee at least a few of them will be extremely helpful.
Mindfulness and Meditation
We’ve all heard that meditation and manifestation are beneficial to us, but I know I was very skeptical as an athlete. We were always taught you earn what you work for, and for me that usually made me think of physical work. However, mindfulness and meditation offer numerous benefits, including reduced stress, improved focus and concentration, enhanced emotional regulation, increased self-awareness, and greater overall well-being. In addition, regular mindfulness practice has been shown to strengthen the immune system, promote better sleep, and cultivate a greater sense of compassion and empathy towards oneself and others. It can also help develop resilience in the face of challenges.
Remember, the goal of mindfulness isn’t to stop your thoughts, but to observe them without getting distracted by them.
Positive Visualization
From personal experience, the power of visualization is truly unbelievable. Simply mentally watching the ball hit my bat improved my average over .150 throughout the season. I had a friend on the track team that told me every night she visualized her team seamlessly performing handoffs and winning their relays. Guess what? They won their damn relays. Visualization techniques are such powerful tools for building confidence by mentally rehearsing successful outcomes and reinforcing positive beliefs about yourself.
Cognitive Behavioral Techniques
Cognitive restructuring is a therapeutic technique used to challenge and reframe negative thoughts or beliefs that contribute to feelings of distress or low self-esteem. By identifying and changing the underlying patterns of thinking, individuals can develop a more balanced and realistic perspective on themselves and their circumstances. Here are some examples of how to reframe negative self-talk:
By practicing cognitive restructuring techniques regularly, you can gradually change the way you think about yourself and cultivate a more positive and compassionate inner dialogue.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing or deep breathing, involves engaging the diaphragm muscle to take slow, deep breaths. This breathing technique offers numerous benefits for both physical and mental well-being and as a physical therapy student, I think everyone should be doing this whether you’re an athlete or not! Diaphragmatic breathing reduces stress, improves respiratory function, lowers blood pressure, enhances emotional regulation, boosts immune function, and improves concentration and focus all by activating your body’s relaxation response, aka the parasympathetic nervous system.
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. This method can help reduce physical tension and promote overall relaxation.
Progressive muscle relaxation can be a valuable tool for managing stress, reducing physical tension, and promoting a sense of calm and well-being. With practice, you can learn to recognize and release tension in your body more effectively, leading to greater relaxation and overall health. When I started doing this, I noticed throughout my day that I carry so much stress in my neck and shoulders. I’ve been able to perform this technique even while in class or while doing the dishes, and it’s helped tremendously.
Preparation Routine
Creating a consistent pre-performance routine can be a highly effective strategy for building familiarity, reducing anxiety, and optimizing performance. Like I mentioned before, this was the key for managing my own performance anxiety.
By consistently practicing your pre-performance routine, you can build familiarity, reduce anxiety, and set yourself up for success. Remember that preparation is key, so dedicate time and effort to thoroughly preparing for your performance to maximize your potential.
How to Manage Anxiety?
Building Resistance
Mental resilience is pivotal. It empowers you to rebound from setbacks, maintain focus amidst pressure, and sustain belief in your capabilities. By setting achievable goals, fostering a positive mindset, and embracing a growth-oriented outlook, you can fortify your mental resilience. This will equip you with the tools to confront performance anxiety head-on, bolster confidence, and unlock your potential on the field or court.
Seeking Support
Seeking professional help can offer invaluable support and guidance if you feel overwhelmed by trying to manage your anxiety alone. A sports psychologist or counselor can provide specialized strategies and techniques to manage anxiety, enhance performance, and build mental resilience. These professionals can offer personalized interventions tailored to the athlete’s specific needs, helping them develop coping skills and overcome psychological barriers.
Additionally, joining support groups or seeking guidance from mentors and coaches can provide a sense of community and encouragement. Peers who have faced similar challenges can offer empathy, understanding, and practical advice, while mentors and coaches can provide invaluable insights and perspective based on their experience and expertise. This is part of the reason I’ve started this blog and also have my own clothing brand focused around athlete mental health. Support and encouragement from others who understand and won’t judge you is invaluable, and I hope to continue growing that community.
By reaching out for professional help and tapping into support networks, athletes can gain the tools, resources, and encouragement they need to navigate anxiety, overcome obstacles, and thrive in their athletic pursuits.
Living a Healthy Lifestyle
In the context of athlete anxiety, maintaining a healthy lifestyle is paramount for supporting mental health and overall well-being. It’s much easier said than done as a student athlete because you’re incredibly busy with class, practice, weights, games, traveling, and also trying to have somewhat of a social life. However, a balanced diet, regular exercise, and adequate sleep are essential pillars of a healthy lifestyle that can have a profound impact on mental resilience and performance.
Eating a nutritious diet provides the body and brain with the fuel and nutrients needed for optimal functioning. Foods rich in vitamins, minerals, and antioxidants support brain health and mood regulation, while avoiding excessive sugar and processed foods can help stabilize energy levels and mood.
Regular exercise (outside of your organized sport!!) is another powerful tool for managing anxiety and promoting mental health. Physical activity releases endorphins, neurotransmitters that act as natural mood lifters, and reduces levels of stress hormones such as cortisol. Engaging in regular exercise also improves sleep quality, boosts self-esteem, and enhances overall resilience to stress. This doesn’t have to be anything intense, as you’re already pushing yourself in your sport. A simple walk every day can help achieve these benefits.
Adequate sleep is crucial for cognitive function, emotional regulation, and recovery from physical exertion. Athletes, in particular, require sufficient rest to support muscle repair, recovery, and optimal performance. Prioritizing sleep hygiene practices such as maintaining a consistent sleep schedule, creating a restful sleep environment, and avoiding stimulants before bedtime can help improve sleep quality and duration. This means setting a consistent bedtime and sticking to it every night.
Performance Anxiety 101
Performance anxiety is a common challenge for athletes, but it’s one that can be managed and overcome with the right strategies. By recognizing triggers, implementing short-term coping mechanisms like mindfulness and positive visualization, and utilizing long-term strategies such as seeking professional help and maintaining a healthy lifestyle, athletes can break the cycle of performance anxiety and unlock their full potential.
It’s important to remember that overcoming performance anxiety is a gradual process that requires persistence and effort. Each individual may respond differently to various techniques, so it’s essential to be patient and willing to experiment with different approaches. By starting to implement these strategies and being patient with progress, athletes can build mental resilience, reduce anxiety, and perform at their best on and off the field. With dedication and support, athletes can thrive in their athletic pursuits while prioritizing their mental health and well-being.
Remember, you’re not alone in your journey, and there are plenty of resources and strategies available to help you overcome performance anxiety and reach your full potential as an athlete. Keep pushing forward, and don’t hesitate to reach out for support when you need it.