Performance Anxiety

April 5, 2023

Performance anxiety is a common experience for many athletes. It is the feeling of nervousness or apprehension before, during, or after a competition or training session. Performance anxiety can have negative effects on an athlete’s performance, such as decreased focus and confidence. In this blog post, we will explore the science of performance anxiety and provide two exercises that can help athletes overcome performance anxiety.

Performance anxiety is a natural stress response. It is a physiological response that occurs when the body’s “fight or flight” response is activated. This response is triggered when the body perceives a threat, such as a competition. The “fight or flight” response causes the body to release adrenaline and other hormones that prepare the body for action.

Performance anxiety can also be influenced by an athlete’s mindset. A fixed mindset, where the athlete believes their abilities are fixed and cannot be improved, is associated with higher levels of performance anxiety. On the other hand, a growth mindset, where the athlete believes their abilities can be developed through hard work and dedication, is associated with lower levels of performance anxiety.

There are various coping strategies that athletes can use to overcome performance anxiety. Here are some effective coping strategies:

1. Deep breathing and relaxation techniques: Deep breathing and relaxation techniques can help athletes calm their nerves and reduce stress. Encourage athletes to take deep breaths before and during a competition or training session. They can also try progressive muscle relaxation, where they tense and relax their muscles in a systematic way.
2. Positive self-talk: Positive self-talk is a powerful tool that can help athletes build confidence and reduce anxiety. Encourage athletes to create a list of positive affirmations, such as “I am strong and capable” and “I am prepared for this competition.” They can repeat these affirmations to themselves before and during a competition or training session.

In conclusion, Performance anxiety is a natural response to stress that many athletes experience. It can have negative effects on an athlete’s performance. However, there are various coping strategies that athletes can use to overcome performance anxiety, such as deep breathing and relaxation techniques, and positive self-talk. Athletes can also use exercises such as visualization and focusing on the process to overcome performance anxiety. By understanding the science of performance anxiety and using effective coping strategies, athletes can perform confidently and successfully.

Exercises to Overcome Performance Anxiety

Exercise 1: Visualization

Visualization is a powerful tool that can help athletes overcome performance anxiety. Encourage athletes to visualize themselves performing well in a competition or training session. Have them imagine themselves performing confidently and successfully. Visualization can help athletes build confidence and reduce anxiety.

Exercise 2: Focus on the Process

Encourage athletes to focus on the process, not the outcome. When athletes focus on the outcome, they are more likely to feel anxious and stressed. Encourage athletes to focus on their preparation and performance, rather than the outcome of the competition. Remind them that they have control over their preparation and performance, but not the outcome.