Performance Stress

Performance stress, often referred to as “choking under pressure,” is a common psychological challenge faced by athletes in every sport. It starts as a debilitating fear of failure or heightened self-awareness during crucial moments, like shooting the winning point in basketball, when there is only 1 out left in the last inning in baseball, or when an athlete must make a 6-foot putt to win the tournament. Performance anxiety can hinder an athlete’s ability to perform at their best. This phenomenon can occur at any level of competition, from recreational to professional, and affects every individual differently depending on their experiences and personalities. 

Causes of Performance Anxiety

1. Fear of Failure: Athletes may worry about letting down their team, making a mistake, or not living up to their parents expectations.

2. High Stakes: The importance of the game can intensify pressure, leading to heightened anxiety. 

3. Negative Self-Talk: internal dialogue that focuses on the potential of failure and self-criticism that undermines an athlete’s confidence.

4. Overthinking: Overanalyzing strategies or plays during competition that distracts from the natural performance flow. 

How To Identify Performance Anxiety

Performance anxiety can take form in various ways. It is important to know how to identify performance anxiety so one can know how to stop it. 

1. “Butterflies” in stomach

2. Clammy hands

3. Increased sweating 

4. Increased breathing rate

5. Tense

6. Inability to focus

Impact on Performance

The effects of performance anxiety are real. Physiologically, it can lead to an increased heart rate, tense muscles, and impaired coordination. Psychologically, athletes may experience racing thoughts, loss of focus, and a decline in self-confidence. These factors can all lead to decreased performance and dissatisfaction with one’s abilities. 

Strategies to Overcome Performance Anxiety

1. Prepare! Practicing like you play will help recreate scenarios where an athlete might get performance anxiety. The more exposure an athlete has, the less performance anxiety they will have on game day. 

2. Focus on the positive. Do not imagine what could go wrong, instead focus on what could go right.

3. Practice your breathing, meditation and listen to your body telling you when it is anxious. A lot of times athletes can feel when anxiety is coming on, and with the right amount of practice, there are ways to regulate your performance anxiety. A helpful breathing exercise is inhaling for two seconds, and then breathing out. 

Performance anxiety is a formidable challenge for athletes, but by implementing targeted strategies such as cognitive behavioral techniques, relaxation methods, and preparation, athletes are well-equipped to optimize their performance potential. 

Sources  

Arlin Cuncic, MA. “Handling Performance Anxiety Symptoms While Playing Sports.” Verywell Mind, Verywell Mind, 24 Jan. 2023, www.verywellmind.com/how-do-i-handle-performance-anxiety-as-an-athlete-3024337. 

Marks, Hedy. “Overcoming Performance Anxiety in Music, Acting, Sports, and More.” WebMD, WebMD, www.webmd.com/anxiety-panic/stage-fright-performance-anxiety. Accessed 2 July 2024.