Performance Anxiety in Athletes: Tips from Sports Psychologists

Performance anxiety is a common experience for athletes at all levels, from amateurs to professionals. It’s the fear or nervousness about performing poorly, letting others down, or failing to meet personal expectations. While some level of anxiety can be motivating, too much can negatively impact an athlete’s performance. Sports psychologists have developed various strategies to help athletes manage and reduce performance anxiety. Here are some expert tips to overcome it:

1. Reframe Anxiety as Excitement

One of the most effective mental shifts is to reframe anxiety as excitement. When you feel nervous or anxious before a game or competition, remind yourself that the physical sensations (e.g., fast heart rate, sweaty palms, butterflies) are the body’s natural response to adrenaline, which is also experienced in moments of excitement and readiness.

• Tip: Instead of saying “I’m nervous,” try saying “I’m excited.” This small shift in language can change your perception and help you harness the energy in a positive way.

2. Focus on the Process, Not the Outcome

Many athletes experience anxiety when they focus too much on the end result, such as winning, scoring, or meeting expectations. When athletes worry too much about the outcome, they can feel paralyzed by pressure. Instead, focus on the process—your preparation, technique, and effort.

• Tip: Break down the performance into smaller, manageable components. For example, if you’re a runner, focus on maintaining your breathing, stride, and form rather than the overall time or race position.

3. Use Relaxation Techniques

Deep breathing, progressive muscle relaxation, and meditation are powerful tools to reduce physical symptoms of anxiety. When you start to feel nervous, these relaxation techniques can help you calm your body and refocus your mind.

• Tip: Practice deep breathing by inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and then holding for another 4 seconds (box breathing). This can be done in the moments before competition or during breaks.

4. Visualize Success

Visualization is a key tool used by elite athletes to prepare for competition. By imagining yourself performing successfully—executing a perfect shot, making the right pass, or crossing the finish line—you can build confidence and reduce the fear of failure.

• Tip: Spend a few minutes each day visualizing yourself in your competitive environment, performing with confidence and ease. Include all the sensory details of the situation: what you see, hear, and feel.

5. Control What You Can

Performance anxiety often arises when athletes feel like they lack control over the situation. Focus on what’s within your control: your attitude, preparation, effort, and response to setbacks. Remember, you can’t control the weather, other athletes, or the referee’s decisions—but you can control how you react to those situations.

• Tip: Before the event, make a list of things you can control, such as your training, mindset, hydration, and rest. Focus on those aspects in the lead-up to the performance.

6. Develop a Pre-Performance Routine

A consistent pre-performance routine can help reduce anxiety by giving athletes a sense of familiarity and control before an event. This routine might include specific warm-ups, mental preparation techniques (like deep breathing or positive self-talk), and visualization.

• Tip: Create a routine that works for you and practice it regularly. Knowing exactly what to do before a game or performance helps you feel grounded and reduces anxiety.

7. Challenge Negative Thoughts

Anxiety often stems from irrational thoughts and fear of failure, such as “I’m going to mess up,” or “I’m not good enough.” Sports psychologists encourage athletes to challenge these negative beliefs by questioning their validity and replacing them with more realistic, positive thoughts.

• Tip: When you notice negative thoughts creeping in, stop and ask yourself: “Is this thought based on facts or fear?” Replace it with a positive affirmation, such as “I’ve trained hard, and I’m ready for this.”

8. Set Realistic Expectations

While it’s important to strive for excellence, putting too much pressure on yourself to be perfect can create anxiety. Setting realistic, attainable goals helps reduce the burden of perfectionism and allows athletes to focus on improvement.

• Tip: Set goals that are process-oriented (e.g., “I want to execute my footwork cleanly”) rather than outcome-oriented (e.g., “I want to win the game”). This way, your focus is on doing your best, not just the result.

9. Focus on Your “Why”

When feeling anxious, remind yourself why you play the sport or pursue your athletic goals. Reconnecting with your passion and love for the sport can help shift the focus away from pressure and back to enjoyment.

• Tip: Reflect on what motivated you to start your sport in the first place. Whether it’s the love of competition, camaraderie with teammates, or personal achievement, tapping into your “why” can help reduce performance anxiety.

10. Accept That Perfection Isn’t Possible

One of the biggest sources of performance anxiety is the fear of making mistakes. No athlete performs perfectly all the time, and mistakes are part of the learning process. Instead of fearing errors, learn to embrace them as opportunities to grow.

• Tip: Reframe mistakes as feedback. For instance, instead of thinking, “I messed up, I’m terrible,” say to yourself, “I can learn from this and do better next time.”

11. Practice Self-Compassion

Many athletes are hard on themselves, especially after mistakes or poor performances. Being compassionate toward yourself, just as you would toward a friend, can reduce the pressure and help you recover from setbacks more effectively.

• Tip: Practice self-compassion by treating yourself with kindness, especially during tough times. Say something encouraging to yourself, like, “I’ve been through tough situations before, and I can handle this.”

12. Develop a Support System

Having a team of coaches, family members, and teammates who provide emotional support can make a huge difference in reducing anxiety. Talking about your fears and anxieties with someone you trust can help you gain perspective and feel less isolated.

• Tip: Lean on your support network for encouragement and reassurance. Having someone to share your thoughts and feelings with can ease the mental burden.

13. Use Performance Anxiety as Fuel

Some athletes can use the energy from anxiety as a motivational tool. Performance anxiety can act as a signal that you care deeply about your performance. Instead of letting it paralyze you, use that energy to fuel your focus and drive.

• Tip: Reframe anxiety as a sign that you are prepared and invested in the outcome. Channel that energy into your effort and concentration.

In Conclusion:

Performance anxiety is a natural part of athletic life, but it doesn’t have to limit your potential. By using the strategies above—reframing your mindset, focusing on the process, practicing relaxation, and creating a supportive environment—you can reduce anxiety and perform at your best. Remember, anxiety is a signal that you’re invested in the process, and learning to manage it effectively is an important part of an athlete’s mental game.