Managing Sports Anxiety: Conquering Performance Anxiety in Sports

The majority of athletes reaching out to me are struggling to manage performance anxiety. You know that jittery feeling right before a big game? Your heart races, palms sweat, and your mind starts to spiral with "WHAT IFS?????." That, my friend, is performance anxiety knocking at your door, and you are not alone. It’s a common visitor for athletes at every level from middle school rookies to seasoned college and adult athletes and performers. But here’s the good news: you don’t have to let it control your game. Let’s dive into how you can manage sports anxiety and turn those nerves into your secret weapon.

Understanding and Managing Sports Anxiety

Here’s are just some tips to manage your anxiety:

• Recognize your triggers. Is it the crowd? The scoreboard? A tough opponent? Family? Acknowleding what sets off your anxiety is the first step in reducing its power over you.

• Practice deep breathing. Slow, deep breaths calm your nervous system. Try box breathing: Imagine a box in front of you. Inhale for four seconds up one side, hold at the corner of the box for four, and exhale across the top for four, continuing at each side and corner in the same way to complete the square.

• Talk back to your thoughts. When you talk back to your thoughts, they lose their power. Telling yourself, "No matter what, I've got this," is true, because nobody knows what will happen in competition, but trust you know how to handle it. That is what you trained for.

• Visualize success. Picture yourself nailing that shot or keeping the pressure on when someone challenges you for the lead. Visualization, like rehearsing for a play, convinces the brain it is familiar before it even happens.

• Stick to a routine. Pre-game rituals (I used to spin a frisbee on my finger) can get you into your body and out of your over-thinking brain.

  
  

By weaving these habits into your training, you’ll build a MENTAL TOOLKIT that keeps anxiety in check.

The Role of Mindset in Managing Sports Anxiety

Your mindset is like the captain steering your ship through choppy waters. When anxiety hits, your thoughts can either be your anchor or your sails. A positive, growth-oriented mindset helps you embrace challenges instead of fearing them.

Try swapping out “I can’t mess up” for “I’m ready for whatever challenge.” Or, instead of, "I'm anxious," you can say, "I'm excited." This subtle shift reduces pressure and opens the door to better performance. Remember, mistakes help us grow, and even the greatest athletes go through this.

Here are some mindset hacks to try:

1. Nuetralize Nervousness: Repeat phrases like, “I'm just going to go out there and take care of business."

2. Self-compassion: Talk to yourself like a best friend.

3. Focus on effort, not just results: Take a break from comparison, scoreboards, and splits and focus on effort. Say, "I'm going to get the most out of me today."

4. Set process goals: Instead of fixating on winning, aim to dominate personal achievements to reinforce confidence, such as increasing closing speed, focusing on specific moves, or adding more stretching or core days and hydrating more.

Is Performance Anxiety Permanent?

Here’s a question I get a lot: Is performance anxiety permanent? Will I always feel like this? The short answer? Absolutely not. It's common for athletes to struggle with this in their early teens, and develop perspective and successful strategies as their brain develops into their later teens and college years.

Think of it like learning to ride a bike. At first, you wobble and fall. But with practice, you gain balance and confidence. The same goes for anxiety. It might feel overwhelming now, but it doesn’t define you forever.

Remember, many top athletes have faced and conquered performance anxiety. You’re in good company, and there is a way back to success and joy. I've helped many athletes overcome this, and you can too.

My self talk module helps athletes feel happy, encouraged, and powerful.

Practical Tips for Overcoming Performance Anxiety in Sports

Now, let’s get down to the nitty-gritty. What can you do right now to start overcoming performance anxiety in sports? Here are some actionable steps:

• WARM UP thoroughly: Physical readiness boosts mental readiness.

• Use HELPFUL self-talk: "I've got a lot of great inside me AND ahead of me."

• Break tasks into smaller STEPS: Focus on one play or move at a time. Count your steps.

• LIMIT caffeine and sugar: These can spike anxiety levels.

• Get enough SLEEP: Rest is your brain’s reset button. Research says 8-10 hours!!!!!

• Stay HYDRATED and NOURISHED: Fuel your body for peak performance.

• Practice MINDFULNESS: Techniques like meditation or tapping help you stay grounded.

• TALK about it: Share what's happening in your head with coaches, teammates, and/or friends who get you and what you are going through.

  
  

By incorporating these habits, you’ll build resilience and confidence. And if you want to dive deeper, check out Writing Your Confidence Resume as a tool to reflect on all that you have overcome AND accomplished.

Managing sports anxiety is a journey, not a destination. With the right mindset, tools, and support, you can turn those nerves into fuel for your best performance yet. So next time you feel that familiar flutter, remember: you’ve got this. Your mental game is just as important as your physical skills, and with practice, you’ll master both.