Performance anxiety: What it is, why it happens, and what to do about it

If you're an athlete, chances are you've experienced performance anxiety at some point or another. Whether it was a looming speech due in class or a big championship game coming up, feeling anxious can put us on edge if we don't know how to handle it. But what exactly is performance anxiety and why does it happen? We'll tackle those questions here as we dive into the science behind why your body reacts the way it does when faced with stressors, plus practical tips for dealing with common symptoms of nervousness before they become too overwhelming.

What is Performance Anxiety and What Does it Feel Like ? Physical, Mental, and Emotional Signs

Performance anxiety is a common experience that impacts people of all ages and backgrounds. It usually includes feelings of nervousness, fear, or worry before a race, game, or event that we care about. We're more likely to feel performance anxiety when we feel pressure to perform well or excel. The physical symptoms of performance anxiety can include sweating, trembling, rapid heartbeat, and shallow breathing. It's also not uncommon for athletes to experience stomach aches or nausea. Sometimes, athletes vomit or they feel like they have to use the bathroom every 5 minutes.

Mentally, an athlete might experience racing thoughts, difficulty concentrating, or negative self-talk. Emotionally, performance anxiety can cause feelings of inadequacy, self-doubt, and a lack of confidence. It's important to recognize that performance anxiety is a normal and common experience, and there are many techniques and strategies available to help manage its impact. With the right support and tools, individuals can learn to channel their anxiety into a positive energy that can enhance their performance and achieve their goals.

Why Does Performance Anxiety Occur?

Why does this happen? It all comes down to our nervous system's response to stressors. When our body perceives a threat, whether it be real or imagined, our sympathetic nervous system kicks into gear and triggers the "fight or flight" response. Unfortunately, the more we try to ignore it or push it away, the larger the feelings get. Instead of fighting it, the best thing an athlete can do is to learn to accept it for what it is, prepare for it, and work with it.

There are plenty of tips and tricks to help you manage your nerves and ace your performance. One of the most effective ways to reduce performance anxiety is to practice relaxation techniques before the event. Deep breathing exercises, yoga, or meditation can significantly calm your nerves and put you in the right mindset for a great performance. I realize I sound like a stereotypical therapist when I say this, so hear me out: we can't control our heart rate, our thoughts, how much we're sweating, or our GI system. However, we can control our breath. When therapists tell you to "just breathe," they're doing it for a reason--we just don't explain why. If there's anything I've learned about athletes as a sport psychologist, it's that athletes need to know why. Because we can control our breath, that serves as the gateway to the nervous system and will effectively bring down that fight or flight response that comes from anxiety.

Here are a few strategies athletes can take to effectively manage performance anxiety.

Box Breathing

This is a technique from sport psychology that can help reduce those pre-competition jitters. Here's how it works: you inhale for a set number of counts, hold your breath for the same number of counts, exhale for the same number, and hold your breath again for the same amount. I recommend counting to 4. This strategy sounds simple, but it can significantly reduce feelings of anxiety and help you focus on the task at hand. By slowing down your breath and controlling your heartbeat, you can bring your mind and body back to a state of equilibrium. Additionally, you can do it anywhere and no one knows what you're up to.

Use Visualization Techniques

The power of visualization has been studied extensively in sport psychology, and the effects are clear - athletes who use visualization techniques consistently report improved performance and reduced performance anxiety. But why does visualization work? It all comes down to the brain. Research has shown that when an athlete visualizes themselves performing a task, the same areas of the brain are activated as when they physically complete that task. As a result, the brain is better equipped to handle the situation when it occurs, leading to increased confidence and a greater sense of control over performance.

Progressive Muscle Relaxation

There's promising research on the effectiveness of progressive muscle relaxation (PMR) in reducing feelings of anxiety. Empirical studies have consistently shown that PMR can indeed lower muscle tension and stress in athletes across different sports. But why does it work? The physiological explanation is that PMR engages the parasympathetic nervous system, which calms down our "fight or flight" response and helps us relax more completely. With its practicality and ease of use, it's no surprise that PMR is becoming an increasingly popular tool for sport psychology professionals to help athletes manage their emotions and reach peak performance.

Positive Self Talk & Positive Affirmations

Sport psychology research has consistently shown that positive self-talk can have significant benefits for athletes in reducing performance anxiety. Positive self-talk involves replacing negative, self-critical thoughts with encouraging and motivating ones. This shift in thinking can have both psychological and physiological effects, including increased confidence, improved focus, and reduced levels of the stress hormone cortisol. Ultimately, the words we say to ourselves matter, and by using positive self-talk, we can give ourselves the mental edge we need to succeed.

When to Seek Professional Help for Performance Anxiety

Often, athletes try to handle performance anxiety on their own. However, there are times when seeking professional help can be the best choice. Think of it in a way similar to injury: seeing a specialist is a proactive step toward resolving something that's getting in the way of your success. A sport psychologist can provide a safe and supportive space to explore the roots of performance anxiety and learn coping techniques to manage the symptoms. A sport psychologist can also reassure you that you're not alone in this experience!

Conclusion

Performance anxiety is an incredibly common experience for athletes. It can show up in a variety of ways, from the physical to the mental and emotional signs, making it feel overwhelming and difficult to manage. To cope with performance anxiety before, during, and after an event, it's important to understand how your body responds to stress and anxiety and practice strategies such as visualization, deep breathing, muscle relaxation, and positive self-talk. Celebrating your wins and learning from setbacks can also help you develop coping skills. If you find that performance anxiety becomes unmanageable despite practicing these approaches or if it diminishes your enjoyment of sports and athletic activities in other areas of life, reach out to a sport psychologist. We are trained to help athletes manage their performance anxiety and can walk you through these strategies personally!