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Writer's pictureLori Eaton

Sports Performance Anxiety: What is it and what can I do about it?

Performance anxiety, also known as "sports anxiety" or "competitive anxiety," is a common issue that athletes may experience before or during competitions. It can affect individuals at any skill level and in various sports. This type of anxiety can manifest in different ways, such as physical, emotional, and cognitive symptoms. Here are some key aspects of performance anxiety in sports and strategies to manage it:


Common Symptoms of Performance Anxiety:

1. Physical Symptoms:

- Increased heart rate

- Sweating

- Trembling or shaking

- Nausea or stomach discomfort

- Muscle tension

2. Emotional Symptoms:

- Nervousness or restlessness

- Irritability

- Fear of failure

- Negative thoughts

- Lack of confidence

3. Cognitive Symptoms:

- Difficulty concentrating

- Racing thoughts

- Worrying about the outcome

- Self-doubt

Strategies to Manage Performance Anxiety:

1. Preparation:

- Thoroughly prepare for your sport through consistent training and practice.

- Develop a routine that includes both physical and mental preparation before competitions.


2. Positive Visualization:

- Use visualization techniques to imagine successful performances.

- Picture yourself executing skills flawlessly and achieving your goals.


3. Positive Self-Talk:

- Replace negative thoughts with positive affirmations.

- Focus on your strengths and past successes rather than dwelling on potential failures.


4. Relaxation Techniques:

- Practice relaxation methods like deep breathing, meditation, or progressive muscle relaxation.

- Learn to manage stress and tension to promote a calmer mindset.


5. Professional Help:

- If performance anxiety is significantly impacting your ability to compete, consider seeking the help of a Certified Sports Psychologist, like myself, or a mental health professional.


Addressing performance anxiety is a personalized process, and athletes may need to experiment with different strategies to find what works best for them. Developing mental resilience is an ongoing journey that can enhance overall athletic performance and well-being.


Now is the time.

READY, GO.

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