By: Jacob Daheim, MA
“I become so nervous during games that I can’t concentrate.”
“I play so well in practice but mess up in competitions.”
“I get so anxious during games that I get sick to my stomach.”
“I get butterflies in my stomach whenever I think about competitions.”
“I become so anxious that I freeze up right when I need to be at my best.”
Battling stress and nerves are a common part of being an athlete.
Performance anxiety or stress surrounding competitions is very common in athletes. The good news is that not all stress is bad stress. In the right amount, stress can help you focus better and achieve your goals. Stress can help athletes be more alert, motivated, and gain a competitive edge. But too much stress and anxiety can be harmful to an athlete’s performance and overall health. It can feel distracting and feel like you are not in control. If you experience too much anxiety, your performance suffers because it makes your muscles tense and makes it hard to concentrate. Some common signs of anxiety include:
Breathing really fast
Elevated heart rate
Sweating
Butterflies in the stomach
Muscle tension
Mind racing
Difficulty concentrating
Nausea/vomiting
Stomach Aches/Diarrhea
How to Overcome Performance Anxiety
Stress and anxiety can come from many sources. Anxiety may come from the pressure of being observed, expectations from parents and coaches, and the fear of failure just to name a few. But whatever the reason is for the anxiety, managing your stress and anxiety is key to perform at your best and feel empowered and in control. Providers at Tackett and Bradstreet can help you learn how to effectively manage and reduce your anxiety. Here are a few specific strategies that we can help you with:
Relaxation Training: When you are anxious, your body typically becomes hyperactive, it is ready for action. Your heart rate increases, muscle tighten, breath more quickly, and so on. This is a completely natural reaction and useful in many situations. However, in other situations, in may not be useful. My heart beating really fast might impact my golf swing as I try and focus, leading to a bad shot. There are numerous routines and types of training that can help you manage your body’s natural physical reaction to anxiety, which can ultimately help you relax and be better in control of your body’s reactions.
Mindfulness: Anxiety and stress can often come from focusing too much on the past or the future. Mindfulness can help you learn how to let go of negative thoughts and focus on being in the present moment, which can reduce anxiety and stress. Focusing on the present is also key for enhanced performance. (Check out the mindfulness blog for more info)
Imagery: Your thoughts have the power to change how you feel. If you think of something sad, it’s likely you’ll start to feel sad. The opposite is also true. When you think of something calming or relaxing, you feel relaxed. Imagery can use this power to reduce and manage anxiety. (Check out the imagery blog for more info)
When to Seek Help
Performance anxiety is a type of stress response. There are many types or sources of stress and anxiety that we all deal with. Sometimes anxiety can be so intense that it cannot be managed by ourselves. We may need help from someone else such as a from a mental health professional. Knowing when to seek help for anxiety can be really important. Some signs that show its time to seek help may include:
Having worried thoughts for more than 3 hours a day
Trouble leaving the house because of excessive worry
Difficulty falling asleep or staying asleep because of anxiety
Difficulty enjoying time with friends or family because of anxiety
Avoiding the things you used to like to do because of your worries
These signs are just a few examples. If your anxiety or stress is causing you significant distress or is an impairment to your daily life, it is time to think about asking for help. You can find available providers or mental health professionals in your area through resources such as Psychology Today. You can also reach out and call us here at Tackett and Bradstreet for availability. We would love to help.
Quote of the Day: “Never let the fear of striking out get in your way.”
– George Herman “Babe” Ruth –
Joke of the Day: Why did Santa go to college for music?... So he could improve his wrapping skills!