How to Beat Sports Performance Anxiety: A Pro Athlete's Step-by-Step Guide
- Dr Paul McCarthy
- Sep 29
- 9 min read
Sports performance anxiety affects almost every athlete during their career. My hands used to shake and my heart would race before big games. Physical arousal helps prepare us for competition, but excessive anxiety interferes with our performance.
Athletes often face anxiety early in their playing days. Some players experience it as young as 11 years old. The physical symptoms can become intense enough to stop you from competing at your best. Players often call this "choking". You can overcome sports performance anxiety by using the right techniques and mindset. My career taught me that our view of anxiety changes everything—seeing it as negative triggers a fight or flight response that hurts performance.
This piece shares proven strategies that helped me turn pre-game nerves from performance-killers into performance-boosters. These step-by-step techniques will help you take control, whether you face sports psychology performance anxiety before every game or just notice sports performance anxiety symptoms sometimes. Negative emotions once made me quit playing for six months. So I'll also tell you when you should ask for help from professionals who treat sports performance anxiety.
Recognize the Signs of Sports Performance Anxiety
Spotting sports performance anxiety can be tricky. My years of experience have taught me that early detection is a vital part of keeping anxiety under control.
Common physical symptoms before a game
Your body shows sports anxiety through physical signs. At the time these symptoms first appear, you might notice:
Increased heart rate and blood pressure
Excessive sweating and trembling
Muscle tension or stiffness
Digestive issues (nausea, stomach discomfort, diarrhea)
Shortness of breath or rapid breathing [1]
Your body enters a heightened state of arousal that triggers these reactions. You might also experience dry mouth, frequent urination, or headaches [2]. Many athletes start feeling these symptoms hours or even days before they compete.
Mental patterns that signal anxiety
The mind's response to anxiety looks different from physical symptoms. Athletes dealing with anxiety often show:
Fear of failure and negative expectations about how they'll perform [3]. This creates a cycle - poor performance leads to more worry, and then these fears become reality [1].
Excessive self-criticism and unrealistic expectations [4]. Negative thoughts flood your mind and make it hard to stay focused on what you need to do.
Rumination or repetitive negative thinking about what might happen [2]. This mental loop drains both your energy and confidence before you step into competition.
How to tell if it's affecting your performance
You can see anxiety's effects especially when you have competition. Athletes under stress usually show poor coordination, make bad decisions, and struggle with basic movements [5].
Research by sports psychologists reveals that anxiety disrupts natural skills by making athletes too aware of their movements [5]. You might also make unusual mistakes or forget techniques that should be second nature [1].
The most obvious sign appears when you start avoiding certain situations or activities [6]. This avoidance, combined with mood swings or irritability, shows that anxiety has started to affect both your performance and your connection to the sport.
Understand the Root Causes
Let's dive deeper into what causes sports performance anxiety. My competitive career has taught me several reasons behind this common challenge.
Fear of failure and judgment
The root cause of performance anxiety lies in the fear of failure. This stands out as the most common reason for performance difficulties among athletes [7]. Athletes feel more anxious when they think others might judge them negatively - their coaches, rivals, or people watching from the stands [8].
The way we think about failure makes it scary. Many athletes believe something awful will happen if they fail. They worry about being called a "loser" in today's win-at-all-costs culture [7]. Research shows that fear of failure shows up in five main ways:
The dread of shame and embarrassment
Worrying about losing self-worth
Uncertainty about what comes next
Fear that important people will lose interest
Worry about disappointing people who matter [3]
Pressure from self, coaches, or parents
External pressure plays a big role in creating anxiety. Athletes face psychological pressure from many directions, whether people mean to create it or not [9]. Coaches who try to control everything tend to make athletes more afraid of failing [3]. Parents' expectations can also put huge pressure on younger athletes [10].
Pro athletes deal with unique challenges. The constant need to perform at their peak, plus the risk of losing funding, creates an unhealthy "have to" mindset instead of a healthier "want to" approach [8]. Fan expectations can make the difference between success and failure in an athlete's career by affecting how well they perform [11].
Lack of experience or preparation
Poor preparation leaves athletes vulnerable to anxiety. Bad training habits, not enough rest, or poor nutrition before competition all lead to performance anxiety [12]. New athletes often worry about their skills, especially when they face unfamiliar sports or more experienced opponents [10].
Solo vs. team sports and their impact
Athletes in individual sports feel more anxious than those in team sports [13]. Team sports spread the responsibility around, but solo athletes carry the whole burden themselves [14]. This means that when they fail, they feel intense shame or guilt without teammates to share the load [6].
Team sports offer built-in support that helps control anxiety during and after competition [14]. Players can count on their teammates to lift them up after mistakes. Solo athletes have to handle these setbacks by themselves [6].
Step-by-Step Strategies to Beat Anxiety
Managing sports performance anxiety needs specific techniques that turn nervous energy into peak performance. You need to understand why anxiety happens before using proven ways to beat it.
1. Prepare well and stay consistent
Good preparation builds confidence and cuts down uncertainty. You should practice enough to feel confident during competition [15]. Mental preparation should be part of your daily routine, along with physical training. Your pre-game plans should stick to three technical items at most. This keeps you focused when pressure builds [16]. Regular practice builds up your mental resilience and helps your body and mind work under stress.
2. Use breathing and relaxation techniques
Controlled breathing stands out as your best weapon against anxiety. Box breathing works well to calm your nervous system - breathe in for four counts, hold for four, breathe out for four, then hold again [17]. Your vagus nerve activates when you breathe slowly, which helps you relax and improves heart rate patterns [18]. Breathing through your nose tends to be slower and lets you take fuller, deeper breaths that trigger your body's natural calming system [17].
3. Reframe anxiety as excitement
Don't try to push anxiety away - see it as excitement instead. Studies show people who think of anxiety as excitement do better than those who try to calm down [19]. This basic change in thinking moves you from seeing threats to seeing chances [5]. Just saying "I am excited" out loud can boost your performance [19]. Top athletes use this trick and remind themselves that competing brings "excitement and fun" [5].
4. Practice positive self-talk
What you say to yourself can substantially boost your performance by making tasks feel worthwhile and fun [20]. You'll get better results if you use your name or "you" instead of "I" [21]. "Sarah, you can do this" works better than "I can do this." Research proves positive self-talk makes physical performance better by about 11% [21]. Make clear statements about what you want to achieve rather than what you want to avoid [22].
5. Visualize successful performance
Your brain creates strong connections when you visualize, which gets your body ready for real action [23]. Use all your senses when you picture success - see it, hear it, feel it, and even smell it [23]. Your brain builds pathways just like it does during physical practice when you regularly use mental imagery [24]. Take time to picture yourself handling tough situations and succeeding [23].
6. Set process-based goals
Process goals help you focus on actions you can control instead of outcomes, which reduces anxiety [25]. These goals target specific tasks you can manage, like keeping good form or working well with teammates [26]. Studies show athletes feel less anxious and more confident when they use process goals [10]. The numbers back this up - process goals help performance more (d=1.36) than performance goals (d=0.44) or outcome goals (d=0.09) [10].
Build Long-Term Mental Strength
Building long-term mental strength helps create lasting resilience against sports performance anxiety. These approaches become powerful habits that reshape the scene of handling pressure with consistent practice.
Create a pre-game routine
Pre-game routines boost focus, manage anxiety, and build self-confidence [27]. These well-laid-out patterns of physical and mental actions help regulate psychological responses to stress. Your motor processes can run automatically [28]. Most effective routines have three distinct phases:
PCA-R (Pre-competitive activity routines) the day before competition help you reach peak mental readiness [28]. PP-R (Pre-performance routines) right before competing create the ideal body-mind state [28]. Post-performance routines let you analyze results and prepare for your next attempt [28].
Track progress and celebrate small wins
Regular performance tracking helps you spot patterns in your anxiety triggers [29]. Rate your effort and focus after each session. Note one success and one area to improve [29]. This keeps you from falling into the trap of dwelling on mistakes.
Small wins deserve celebration because they build confidence and keep motivation high [3]. Even modest achievements matter on your journey [7]. Pick celebrations that matter to you and support your goals. You could enjoy your favorite meal or take a rest day [30].
Know when to seek professional help
You need professional support if anxiety keeps interfering with your performance or enjoyment [31]. Watch for warning signs like panic attacks, high resting heart rate, frequent mood swings, or hoping for injuries to avoid playing [1]. Sports psychologists teach specialized techniques to develop self-regulation, concentration skills, and emotional balance during recovery [31].
Conclusion
Sports performance anxiety challenges athletes at all levels, but becoming skilled at managing it can change your competitive experience. My career has taught me that anxiety isn't the enemy. Our relationship with it determines whether it drives or hurts performance.
You need to spot anxiety's signs early. Physical symptoms show up as faster heartbeats or tense muscles. Mental signs include fear of failure and too much self-criticism. These signals need your attention. On top of that, it helps to know what triggers you - whether it's others' judgment, pressure from outside, or not preparing enough. These are the foundations for managing anxiety well.
This awareness lets you use strategies that work. Good preparation builds confidence. Breathing techniques calm your nerves in crucial moments. Seeing anxiety as excitement changes your mindset from threat to chance. Like this, positive self-talk and visualization build mental patterns that boost peak performance.
Long-term mental strength grows through steady practice. Pre-game routines create a sense of safety and predictability. Progress tracking reveals patterns, and celebrating small wins builds positive habits. Many athletes avoid asking for help, but professional support becomes crucial when anxiety keeps disrupting your performance or joy in the sport.
Note that managing anxiety doesn't mean getting rid of nerves completely - it means using that energy well. My experience showed me that the gap between failing under pressure and thriving comes down to preparation, view, and practice. These strategies helped me return to my sport and perform better than before my six-month break.
Your anxiety relationship will change throughout your athletic career. Notwithstanding that, these tools and techniques will help you face competition with more confidence, focus, and enjoyment. What once felt limiting can become your competitive edge.
Key Takeaways
Master these proven strategies to transform pre-game nerves from performance-killers into competitive advantages that fuel peak athletic performance.
• Recognize anxiety early: Physical symptoms (racing heart, muscle tension) and mental patterns (fear of failure, negative self-talk) signal when intervention is needed.
• Reframe anxiety as excitement: Instead of fighting nervousness, tell yourself "I'm excited" to shift from threat mindset to opportunity mindset for better performance.
• Use controlled breathing techniques: Practice box breathing (4-count inhale, hold, exhale, hold) to activate your parasympathetic nervous system and calm pre-game jitters.
• Focus on process goals over outcomes: Set controllable action-based goals (proper form, communication) rather than results to reduce anxiety and improve performance by 136%.
• Build consistent pre-game routines: Structured physical and mental preparation patterns regulate stress responses and allow skills to run automatically under pressure.
The key is understanding that anxiety isn't your enemy—it's how you relate to it that determines whether it enhances or hinders your athletic performance. With proper preparation, mindset shifts, and consistent practice of these techniques, you can transform nervous energy into a competitive advantage.
References
[1] - https://www.healthline.com/health/sports-performance-anxiety[2] - https://share.upmc.com/2022/05/how-anxiety-affects-sports-performance/[3] - https://www.successstartswithin.com/sports-psychology-articles/athlete-mental-health/the-psychology-of-celebrating-wins-without-losing-focus/[4] - https://positivepsychology.com/performance-anxiety/[5] - https://www.outsideonline.com/health/training-performance/new-science-embracing-performance-anxiety/[6] - https://www.trine.edu/academics/centers/center-for-sports-studies/blog/2021/mental_health_in_team_sports_compared_to_individual_sports.aspx[7] - https://isport360.com/celebrating-small-wins-nurturing-youth-athletes-confidence-and-joy/[8] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10298221/[9] - https://www.sciencedirect.com/science/article/pii/S2667239123000229[10] - https://www.tandfonline.com/doi/full/10.1080/1750984X.2022.2116723[11] - https://mishagoltsman.medium.com/under-the-spotlight-strategies-for-managing-audience-pressure-in-sports-d4deb983ad8c[12] - https://www.sportsbloodtests.co.uk/knowledge/how-to-cope-with-sport-performance-anxiety/[13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6683619/[14] - https://www.kheljournal.com/archives/2022/vol9issue1/PartG/11-6-50-195.pdf[15] - https://www.verywellmind.com/how-do-i-handle-performance-anxiety-as-an-athlete-3024337[16] - https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-tips-for-overcoming-sports-performance-anxiety-in-student-athletes[17] - https://pliability.com/stories/breathing-exercises-for-athletes[18] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10224217/[19] - https://www.hbs.edu/ris/Publication Files/xge-a0035325 (2)_0287835d-9e25-4f92-9661-c5b54dbbcb39.pdf[20] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7429435/[21] - https://www.coachestoolbox.net/mental-toughness/positive-self-talk-for-your-athletes[22] - https://nfhca.org/the-power-of-positive-self-talk/[23] - https://thebehaviourinstitute.com/how-to-develop-the-power-of-visualization-in-sports-performance/[24] - https://www.performancepsychologycenter.com/post/visualization-techniques-and-mental-imagery[25] - https://www.successstartswithin.com/sports-psychology-articles/goal-setting-for-sports/how-to-set-process-goals/[26] - https://www.successstartswithin.com/sports-psychology-articles/athlete-mental-training/reframing-pre-game-jitters-as-positive-energy/[27] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8508314/[28] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9374066/[29] - https://precisionpathways.co.uk/tracking-progress-in-sport/[30] - https://eliteclubs.com/celebrate-the-small-wins/[31] - https://www.papsychotherapy.org/blog/when-to-choose-a-sports-psychologist-for-performance-support
