Overcoming Sports Performance Anxiety: A Personal Guide

Introduction

If you're experiencing sports performance anxiety, you know how challenging and deeply affecting it can be. Sports performance anxiety, also known as competition anxiety or stage fright in sports, refers to the psychological stress and apprehension experienced by athletes before, during, or after competitions or important events. Let's explore sports performance anxiety together and find effective ways to manage and overcome it.

Understanding Sports Performance Anxiety

What is Sports Performance Anxiety?

Sports performance anxiety involves fears and worries specific to athletic performance. It can affect athletes at any level, from beginners to elite professionals, often leading to significant distress and impacting their performance and well-being.

Recognising Symptoms

Emotional and Psychological Aspects

• Intense Pressure: Feeling immense pressure to perform well, whether from yourself, coaches, teammates, or spectators. This pressure can lead to heightened anxiety before, during, and after competitions.
• Fear of Failure: Persistent fear of making mistakes or underperforming, which can undermine confidence and increase anxiety levels.
• Self-Doubt: Experiencing self-doubt about your skills, abilities, or readiness for competition, which can further exacerbate anxiety.
• Negative Self-Talk: Negative thoughts and self-criticism can dominate your mindset, affecting your focus and confidence.

Physical Symptoms

• Increased Heart Rate: Experiencing a racing heart or palpitations, which can be distracting and affect performance.
• Muscle Tension: Tension in muscles, particularly in the shoulders, neck, and back, can affect flexibility and coordination.
• Sweating: Profuse sweating, even in cool environments, due to the body's stress response.
• Nausea or Digestive Issues: Experiencing stomach discomfort, nausea, or gastrointestinal disturbances due to anxiety.

Cognitive Aspects

• Difficulty Concentrating: Anxiety can impair concentration and focus, making it harder to execute skills or strategies effectively.
• Overthinking: Ruminating on potential outcomes or scenarios, which can distract from the present moment.
• Mind Racing: Racing thoughts about performance, tactics, or what others might think can overwhelm your mind.

Behavioural Reactions

• Avoidance Behaviours: Avoiding competitive situations or specific opponents to reduce anxiety, which can limit opportunities for growth and improvement.
• Rituals or Superstitions: Developing pre-game rituals or superstitions as a way to manage anxiety and create a sense of control.

Impact on Performance and Well-Being

Performance Decline

Anxiety can lead to underperformance, as you may struggle to execute skills or strategies you normally excel in.

Emotional Exhaustion

The mental and emotional toll of sports performance anxiety can lead to fatigue, burnout, and decreased enjoyment of the sport.

Common Thoughts of Anxious Sufferers

Typical Concerns

• "Why do I always feel so nervous before competitions?"
• "How can I stop myself from panicking during important matches?"
• "What can I do to improve my focus and concentration during games?"
• "Are there relaxation techniques that can help me calm my nerves before competitions?"
• "Should I talk to my coach about my anxiety, or will they think less of me?"
• "Is it normal to feel this anxious, or am I the only one struggling with it?"
• "How can I better prepare mentally for competitions?"
• "Are there mental exercises or routines that can help me manage my anxiety before games?"
• "Should I change my training approach to better deal with my anxiety?"
• "Will my anxiety affect my performance long-term?"
• "Could my anxiety be a sign that I'm not cut out for competitive sports?"
• "What steps can I take to prevent burnout or losing my passion for sports due to anxiety?"
• "Should I consider talking to a sports psychologist about my anxiety?"
• "Are there medications that can help with sports anxiety, or is therapy the best approach?"
• "Will addressing my anxiety improve my overall performance and enjoyment of sports?"

Steps to Overcoming Sports Performance Anxiety

Embrace New Behaviours

To escape the anxiety trap, you must learn new, non-anxious behaviours. This involves reprogramming your subconscious mind through consistent, conscious effort. It's not easy, but it's possible with the right guidance and support.

Practice Diversion Techniques

One effective strategy is diversion—engaging in activities that shift your focus away from anxiety. This helps your subconscious mind adopt new, positive behaviours, reducing anxiety over time. Engaging in hobbies and staying active can significantly help in managing sports performance anxiety.

Finding Support and Staying Committed

Remember, recovery is a journey, not a destination. Surround yourself with supportive people and resources.

Conclusion

Sports performance anxiety is challenging, but with determination and the right approach, you can instantly regain control of your athletic performance and enjoy your sport again.

If these experiences resonate with you, it’s important to recognise that you might be suffering from Sports performance anxiety . The Anxiety Project recovery methodology creates fast, simple, and lifelong, drug-free, anxiety disorder recovery. It is the world's first and only accredited, evidence-based, psycho-educational recovery treatment.