Sports anxiety, or performance anxiety, is common among athletes at all levels. It causes worry, fear, and nervousness that interfere with athletic performance.
If you struggle with sports anxiety, you may find that you have trouble making decisions during a game or competition. You might also become frustrated and discouraged more easily.
But don’t worry, there are many ways to overcome sports anxiety and improve your mental game. This guide provides actionable tips and techniques to help you manage performance anxiety and build mental toughness.
Understanding the root causes of sports anxiety
Performance anxiety in sports is a tricky beast. It can come from a variety of places, so let’s take a look at some of the underlying causes.
Psychological Factors
Anxiety itself, as well as overthinking and perfectionism, can all feed into sports anxiety. If you’re the kind of person who tends to be anxious in general or who really gets stuck in your head, you might be more vulnerable to experiencing performance anxiety.
Fear of failure is a big one, too. Athletes might worry about letting down their coaches, teammates, or family members.
Physical and Neurological Factors
Ever heard of “the yips” or “the twisties”? It turns out there might be something neurological going on there. Focal dystonia, which involves involuntary motor behavior, could be a contributing factor.
The physical symptoms of anxiety, like a racing heart or tense muscles, can make the problem even worse. It can create a negative cycle where the anxiety causes physical symptoms, and then those physical symptoms make you feel even more anxious.
Is it anxiety or excitement?
Elite athletes often say they don’t really feel anxiety. Instead, they interpret the symptoms of anxiety – the racing heart, the sweaty palms, the hyper-awareness – as excitement. They’re pumped and ready to go!
But athletes who are less confident might interpret those same symptoms as bad signs. They might start to doubt themselves, feel tense, and have negative thoughts.
If that sounds like you, try reframing your anxiety as a sign that you care about how you’re going to perform and that you’re ready to compete.
BUILDING A FOUNDATION FOR SUCCESS: PREPARATION AND ROUTINE
Consistent Training and Skill Development
As they say, practice makes perfect! Well, maybe not perfect, but consistent training definitely builds confidence and skills. There’s really no substitute for it. Nothing will build your confidence and skills like consistent training.
When you’re well-prepared, you’re less likely to feel anxious. Adequate preparation builds confidence, and you’ll trust the training you’ve put in.
Establishing a Pre-Competition Routine
It’s a good idea to create a pre-competition routine because routines reduce stress. Routines make you feel comfortable because they’re familiar.
Your pre-competition routine should include both physical and mental preparation. You might include stretching, visualization, and telling yourself some positive affirmations.
Mental techniques for managing anxiety
Sports anxiety is a mental game. Here are some techniques to help you control it:
Positive self-talk and cue statements
Positive self-talk can help you stay focused and feel confident. The idea is to replace negative thoughts with positive affirmations.
Cue statements can help you refocus during a competition. Create short, powerful phrases that help you regain your composure.
Visualization and cognitive rehearsal
Visualization helps build your confidence by helping you mentally rehearse doing well. Imagine yourself performing well and overcoming challenges.
Cognitive rehearsal helps you prepare for different scenarios. Mentally practice handling unexpected situations or mistakes.
Mindfulness and meditation
Mindfulness and meditation can help you focus on what you’re doing instead of the outcome. Mindfulness practices can help you create some space between your thoughts and your actions.
When you practice mindfulness, you’re less likely to overthink things and feel anxious. Mindfulness helps you stay in the moment.
Practical strategies for overcoming performance anxiety
Here are some steps you can take to help you deal with performance anxiety:
- Set realistic goals. Make sure the goals you set for yourself are measurable and challenging, but still possible to achieve. Focus on your progress, not your mistakes.
- Prepare for “worst-case scenarios.” When you’re anxious, your mind can race to the worst possible outcome, but practicing distress tolerance skills and techniques can help. Instead of letting that anxiety control you, plan ahead. What will you do if something unexpected happens?
- Limit interactions before competition. It’s easy to get distracted before a big event. Reduce the distractions around you and concentrate on the task in front of you.
Frequently Asked Questions
What medication is used for sports anxiety?
While medication isn’t always the first line of defense, some athletes use beta-blockers to manage the physical symptoms of anxiety, like a racing heart. In some cases, anti-anxiety medications might be prescribed, but it’s crucial to discuss all options with a doctor to determine the best course of action, considering potential side effects and interactions.
What causes anxiety in sports?
Anxiety in sports can stem from a variety of factors, including fear of failure, pressure from coaches or parents, high expectations, concerns about performance, and the competitive environment itself. The importance placed on winning, coupled with the scrutiny of others, can create a perfect storm for anxiety.
Is performance anxiety reversible?
Absolutely! Performance anxiety is definitely reversible with the right strategies and support. Techniques like cognitive restructuring, mindfulness, visualization, and consistent practice can help athletes regain confidence and manage their anxiety effectively. It’s a process, but significant improvement is achievable.
How do you stop performance anxiety?
Stopping performance anxiety involves a multi-faceted approach. Start by identifying the triggers and understanding your anxiety response. Then, implement relaxation techniques like deep breathing, progressive muscle relaxation, or even exploring binaural beats for anxiety. Challenge negative thoughts, focus on the process rather than the outcome, and build a strong support system. Sports psychology techniques can also be incredibly helpful in developing mental toughness and coping mechanisms.
Closing Thoughts
If you’re an athlete dealing with sports anxiety, remember that you don’t have to go it alone. Reach out to your coach, a sports psychologist, or a trusted adult. It’s becoming more and more acceptable to talk about mental health in sports, so don’t be afraid to speak up.
And remember, your worth isn’t tied to your performance. Focus on the joy of the game and how it helps you grow as a person.
Focus on getting better, not on being perfect. Celebrate the little wins and learn from the losses. You’ve got this!