How to Deal with Sports Anxiety & The Pressure to Perform

Sports performance anxiety, as described by Allison Winik, PhD (a psychologist with training in applied sport psychology), refers to the negative effects of stress on athletic performance. This type of anxiety is not a new phenomenon; in fact, psychologists have been working with professional sports teams for about 100 years to address it. However, the level of pressure can vary, with younger athletes facing different challenges compared to professional athletes.

Anxiety can manifest physically with symptoms such as increased heart rate, shortness of breath, and muscle tension. Mentally, athletes might struggle with a sense of impending danger or doom, fear of failure, or being overly critical of their performance.

The intensity of these feelings varies among athletes and can range from mild to severe. While mild anxiety might actually boost energy levels and aid in focusing, extreme anxiety has the opposite effect, hindering performance. For those with anxiety disorders, these feelings can be overwhelming and debilitating, interfering significantly with daily life and athletic performance.

The pressure athletes feel can be influenced by various factors, including:

• the stress of competition
• perceived high expectations from friends or family
• the scrutiny of being observed or judged by others

Common Causes of Sports Anxiety

Sports anxiety in athletes can arise from various factors. But there are some common causes the occur in youth athletes.

One of the primary causes is the pressure to perform, which can stem from internal expectations, a coach’s demands, and the desire for team or personal success.

Fear of failure is another significant trigger, often linked to an athlete’s self-esteem and identity being closely tied to their sports performance.

Past traumatic experiences in sports, such as injuries or significant losses, can also contribute to sports anxiety. These events can leave lasting impacts, making athletes more susceptible to anxiety in similar future situations.

The stigma surrounding mental health in sports can make these issues worse. Many athletes, across all levels, experience mental health concerns, yet the culture of sports sometimes discourages open discussion about these challenges. Recognizing these common causes is the first step towards addressing sports anxiety effectively. Pro athlete mental health advocates like Kevin Love and Simone Biles have stood up and spoken out about mental health struggles, we still need to normalize this more and make it a topic we are all comfortable talking about.

The Psychological and Physiological Effects

When athletes experience pressure to perform, it’s not just a mental challenge; it often has tangible physical effects. This is well-documented in sports psychology.

The physical manifestations of this pressure can vary significantly among athletes but commonly include heightened adrenaline levels, faster breathing, and an increased heart rate. These symptoms are the body’s natural response to stress, preparing the athlete for the perceived challenge ahead. Performance pressure can trigger both cognitive and physiological reactions.

Athletes might experience a range of stress-induced symptoms, including:

• Physiological Reactions: The body’s fight-or-flight response kicks in, which can result in physical symptoms such as heightened adrenaline levels, increased heart rate, and muscle tension.
• Cognitive Responses: Negative thoughts concerning performance, doubts about abilities, and worries about outcomes

Impact on Performance

The physical symptoms can directly affect an athlete’s performance. For instance, muscle tension might impair fluidity of movement, which will negatively affect precision and agility. Elevated heart rate and rapid breathing can disrupt focus and concentration, which are critical in high-pressure scenarios.

How to Deal with Anxiety in Sport

Professor Allison Winik suggeststhat focusing solely on the present moment can help manage the pressure to perform. Techniques like goal setting and mindfulness support athletes in this endeavor. Furthermore, language used by parents and coaches plays a crucial role.

Shifting from results-oriented language to a focus on process and effort can alleviate some of the performance pressure.

When addressing sports anxiety, it’s crucial to adopt a comprehensive approach that includes both psychological and physical techniques:

Recognize Your Anxiety: Keep a journal to track instances when you feel anxious. Note physical symptoms (like rapid heartbeat or sweating) and emotional cues (such as fear or doubt). Write down when the feelings occur. What were you doing? Who was present? Where were you? This awareness helps in understanding your unique anxiety triggers. Moreover, sometimes just writing things down can help alleviate the strenght of those feelings.

Tune into the Sensations: When you can create space in your body to experience the emotions of anxiety – they will start to soften.  Ask yourself: what emotion is this?  What does it feel like in my body?  How does it move?  Does it have a color or a texture?  Is it stuck in my area or is it in many? Understanding that feelings are just feelings and that they don’t define you is the first step. Just like anger, sadness, happiness, anxiety is a feeling and it goes away.

Practice Controlled Breathing: The first meditation practice taught to beginners is often breath work. Our breath is tied to our fight or flight response. When you breathe quickly, your heart beats faster and your naturally on in a heightened stage of awareness. But when you breathe slowly and deliberately, your heartbeat slows down, and usually feelings of stress and anxiety will alleviate as well. Learn diaphragmatic breathing, where you focus on breathing deeply into your abdomen, not just your chest. Practice this daily and especially before competitions to calm your nerves.

Positive Self-Talk: Many of the most successgful athletes talk about positive self-talk as a game changer for them. After processing through the sensations and come back to center, create a list of positive affirmations that allow you to regulate yourself particularly during training and before competitions, to build a positive mindset.

Try these:

• It’s safe to feel anxiety, it just means I care a lot about my performance.
• I’ll be okay no matter what happens.
• I am prepared & excited for this competition.
• What matters most is that I do my best and have fun competing.

Mindfulness and Meditation: Start with short, daily meditation sessions focusing on your breath or a specific object. Gradually increase the duration. Use mindfulness apps or guided meditations to assist you in staying present and reducing stress.

Simplify Your Focus: Before a competition, identify two or three key objectives or techniques to focus on. This approach prevents overwhelming yourself with too many thoughts and helps maintain concentration on what’s most important.

Seek Professional Guidance:If anxiety continues to affect your performance, consider consulting a sports psychologist. They can offer tailored strategies, like cognitive-behavioral techniques, to address your specific challenges.

The Highest-Caliber Athletes Feel it Too

It’s important to know that you’re not alone. Many athletes have courageously shared their battles with mental health, offering inspiration and practical insights for others facing similar challenges.

Here are some notable examples:

• • Michael Phelps:The most decorated Olympian struggled with depression and anxiety, leading to substance abuse. He sought help, emphasizing the importance of talking about feelings and acknowledging it’s okay to not be okay.
  • Kevin Love: The NBA star opened up about his lifelong battle with anxiety and depression. After experiencing a panic attack during a game, he became an advocate for mental health in sports, highlighting the power of speaking out and seeking help.
  • Lindsey Vonn: This Olympic gold medalist initially saw admitting to depression as a weakness. As she grew older, she recognized the strength in talking about her mental health battles and now advocates for the importance of therapy.
  • Serena Williams:

She revealed her struggles with depression following career challenges and postpartum emotions. Williams credits therapy and communication as key to managing her mental health.

• Naomi Osaka: The tennis star withdrew from the French Open, prioritizing her mental health over competition. This act of self-care brought attention to the importance of mental wellbeing in sports.

These athletes’ experiences underscore the significance of acknowledging mental health issues and the effectiveness of seeking professional help, therapy, and open communication in overcoming these challenges.

Building a Supportive Environment: The Role of Coaches and Teams

Creating a supportive environment in sports is crucial for athletes dealing with pressure and anxiety. Coaches and teams play a vital role in fostering such an environment.

Promote Athletes’ Agency and Autonomy: Coaches should encourage athletes to set their own physical and emotional boundaries. This involves recognizing each athlete’s unique needs and motivations, and providing support accordingly. It’s particularly important to respect the preferences of athletes with disabilities and offer assistance based on their requests, not assumptions.

Open and Respectful Communication:Effective communication is key. Coaches should initiate clear and intentional conversations at the start of each season to establish expectations around team culture, engagement, and respect. It’s important to ensure that policies and rules are communicated in simple, accessible language and that they cater to athletes with varying intellectual and developmental abilities.

Model Respect, Equity, and Integrity: Coaches and team leaders should value athletes as individuals, not just for their athletic abilities. Engaging in open conversations about fairness and addressing issues like racism, homophobia, and ableism helps build a more inclusive and understanding team environment. Coaches should be aware of the power dynamics inherent in their roles and avoid exploiting or manipulating athletes.

Be Sensitive to Stress or Trauma: Regular check-ins with athletes can help coaches understand any unusual or chronic stress and trauma they may be facing. It’s crucial to consider these factors when responding to athletes’ behavior and deciding on consequences.

Address Inappropriate Behavior Promptly:Coaches should not tolerate harmful behavior. Developing clear processes for addressing conflicts and misconduct, and making them known to the team, is important. Coaches should also be mindful of any team rules that may reflect cultural biases.

These strategies are essential for building a safe and supportive sporting environment, where athletes can thrive despite the pressures of competitive sport. This approach is aligned with the guidelines provided by the U.S. Center for SafeSport, emphasizing the importance of a holistic and inclusive approach to coaching and team management

Embracing the Challenge and Moving Forward

In the journey of an athlete, confronting sports anxiety and the pressure to perform is as much a part of the game as the physical training itself. This article has explored the multifaceted nature of sports anxiety, from its definition and impact on both the mind and body, to the various strategies athletes can use to manage and overcome it.

We’ve seen that sports anxiety is more than just pre-game jitters; it’s a complex interplay of mental and physical responses that can significantly affect an athlete’s performance. Recognizing and understanding these responses are key first steps in managing them. The tools and strategies discussed, such as mindfulness, breathing exercises, and positive self-talk, are not just ways to deal with the pressures of sports, but skills to carry for the rest of an athlete’s life, enhancing both personal and athletic growth.

Remember, the challenges of sports anxiety and performance pressure are not signs of weakness. Instead, they’re opportunities to strengthen your mental resilience, to learn more about yourself, and to grow as both an athlete and an individual. Overcoming these challenges is a testament to the strength of the human spirit, a celebration of the resilience and determination that define sportsmanship.