How to Overcome Performance Anxiety in Sports (Made Simple)
In the ultra-competitive realm of sports, performance anxiety is a common challenge that all athletes face. In fact, even the world’s top athletes experience performance anxiety. However, what sets these world-class athletes apart is their ability to manage and channel that anxiety.
As a seasoned athlete myself, I’ve experimented with countless techniques and strategies to manage performance anxiety. While there’s no shortage of advice online, I’ve found that much of it either feels easier said than done or simply isn’t practical in the heat of competition. That’s why I created this post—to cut through the noise and provide a straightforward, actionable approach to overcoming performance anxiety.
First, let’s define performance anxiety in simple terms: it's our brain's misinterpretation of a safe situation as a dangerous one. Thus, in regard to competition, it’s our brain’s misinterpretation of a game we enjoy as a threat. An analogy that resonates with many of my athletes is that performance anxiety is like a “false alarm”—similar to a fire alarm going off when there’s no actual fire. Ultimately, when we understand performance anxiety, we can address it in a way that makes it work for us, not against us.
Now that we have a better understanding of performance anxiety, we can address it in a simple, practical manner:
Accept Worry- Performance anxiety often brings a surge of worried thoughts and feelings. Instead of resisting or arguing with these thoughts, which only gives them more power, we can choose to accept them. Acknowledge that worry is a natural response to high-pressure situations. It's important to remember that these thoughts are just that—thoughts, not facts. Not everything we think is true, and our anxious thoughts don’t define us or our abilities. By accepting worry as simply a passing thought or feeling, we stop allowing it to control us. This creates space to stay focused on what really matters: performing at our best. When we view our worries without judgment, we can respond more calmly and effectively, rather than being swept away by them.
Focus on Controllable Factors- Performance anxiety often stems from the feeling of not being in control of outcomes. As athletes, we’ve been taught to prioritize winning, statistics, and awards. However, focusing on these external factors—things we can't fully control—only heightens anxiety. Instead, choose 1-3 controllable factors to focus on during competition, such as body language, self-talk, assertiveness, or leadership. By redirecting your energy to these aspects, you regain control and reduce performance anxiety.
Redefine Success- If you're anything like I was as an athlete, it's easy to define success as winning, scoring points, or earning awards. While these are important achievements, focusing solely on them can increase performance anxiety. To reduce this anxiety, it's crucial to redefine success by focusing on the controllable factors you've identified. For example, a basketball player struggling with assertiveness might define success as driving into the paint five times per half. Another player could view success as maintaining a proper follow-through on every jump shot. Finally, an athlete might consider a win as sprinting back on defense after each turnover. By redefining success in these actionable, controllable terms, you can ease pressure and stay focused on what you can influence.
Mental Imagery- To reinforce your focus on controllable factors, use mental imagery. Visualize yourself utilizing these factors during competition and achieving your desired results. By "seeing" and "feeling" yourself focusing on these controllable aspects before the game, you build confidence and certainty. This mental preparation helps reduce performance anxiety, allowing you to approach the game with a sense of clarity and composure.
Overall, this approach offers a simple and practical starting point for athletes looking to decrease performance anxiety and perform to their potential. By accepting worry, focusing on controllable factors, redefining success, and using mental imagery, you can take control of your anxiety and shift your focus toward what truly matters. However, it’s important to note that there is no "one-size-fits-all" solution to overcoming performance anxiety. Every athlete is unique, and tailored approaches may be necessary for optimal results. If you're seeking more personalized strategies, feel free to schedule a session with me. Let’s work together to help you perform at your best, with confidence and clarity.
