16 Signs of Anxiety in Athletes

As athletes, it's easy to focus on the physical aspects of training while ignoring the mental side of things. But mental health is just as important as physical health, and being aware of the signs of anxiety can help you take care of your mental well-being.

1. Excessive Worrying - Feeling worried occasionally is normal, but excessive worrying is a sign of anxiety. According to a study published in the Journal of Anxiety Disorders, excessive worrying is a core feature of generalized anxiety disorder (GAD).
   
   
2. Trouble Sleeping - Anxiety can make it hard to fall asleep or stay asleep, which can have a negative impact on athletic performance. A study in the Journal of Sports Sciences found that sleep deprivation can lead to decreased endurance and reaction time.
   
   
3. Muscle Tension - Anxiety can cause muscle tension, which can lead to aches and pains. The American Psychological Association notes that muscle tension is a common symptom of anxiety.
   
   
4. Difficulty Concentrating - Anxiety can make it hard to focus, which can be a problem for athletes who need to be able to concentrate on their performance. A study in the Journal of Anxiety Disorders found that difficulty concentrating is a common symptom of GAD.
   
   
5. Irritability - Athletes who are dealing with anxiety may find that they are more irritable or short-tempered than usual. According to the Anxiety and Depression Association of America, irritability is a common symptom of both generalized anxiety disorder and social anxiety disorder.
   
   
6. Fatigue - Anxiety can be draining, both mentally and physically. A study in the Journal of Psychiatric Research found that people with anxiety disorders reported higher levels of fatigue than those without anxiety disorders.
   
   
7. Nausea - Anxiety can cause physical symptoms such as nausea and stomach upset. A study in the journal Health Psychology found that people with high levels of anxiety were more likely to experience gastrointestinal problems.
   
   
8. Heart Palpitations - Anxiety can cause the heart to beat faster or irregularly, which can be scary for athletes. The National Institute of Mental Health notes that heart palpitations are a common symptom of anxiety.
   
   
9. Sweating - Anxiety can cause excessive sweating, even when you're not working out. A study in the Journal of Anxiety Disorders found that people with anxiety disorders had higher levels of sweat production.
   
   
10. Avoidance - Avoiding situations that make you feel anxious is a common coping mechanism, but it can also hold you back as an athlete. The Anxiety and Depression Association of America notes that avoidance is a common symptom of social anxiety disorder.
    
    
11. Feeling Overwhelmed - Athletes who are dealing with anxiety may feel overwhelmed by even small tasks. A study in the Journal of Affective Disorders found that feeling overwhelmed is a common symptom of anxiety.
    
    
12. Self-Doubt - Anxiety can cause athletes to doubt their abilities, which can be a major barrier to success. According to a study in the Journal of Anxiety Disorders, self-doubt is a common symptom of GAD.
    
    
13. Panic Attacks - Panic attacks are sudden and intense experiences of anxiety. The American Psychiatric Association notes that panic attacks are a symptom of panic disorder, which is a type of anxiety disorder.
    
    
14. Perfectionism - While striving for excellence can be a positive trait, perfectionism can be a sign of anxiety. A study in the Journal of Research in Personality states that perfectionism is associated with anxiety and depression.
    
    
15. Social Withdrawal - Anxiety can cause athletes to withdraw from social situations, which can be detrimental to their mental health. A study in the Journal of Anxiety Disorders found that social withdrawal is a common symptom of social anxiety disorder.
    
    
16. Racing Thoughts - Anxiety can cause thoughts to race, making it hard to concentrate and your task or sport, and is often a common sign of anxiety. 

It is essential to be aware of the physical symptoms of anxiety, as they are often the first signs to appear. In particular, a racing heart and shortness of breath can be alarming, but they are common symptoms of anxiety. These symptoms occur due to the body’s natural stress response, so physical activity can be an excellent way to combat anxiety. Exercise helps to regulate the body's stress response by releasing endorphins, which act as natural painkillers, improving mood, and reducing stress levels. Research shows that regular exercise can significantly reduce symptoms of anxiety and depression in individuals.

Another sign of anxiety is chronic indecisiveness or overthinking, which can be debilitating in daily life. Exercise can help improve cognitive function and increase focus, both of which can aid in making decisions and improving productivity. Furthermore, a study published in the Journal of Psychiatry and Neuroscience found that regular exercise can significantly improve memory and overall cognitive function.

Feeling tense or “on edge” is a common symptom of anxiety, and it can lead to muscle tension and pain. Exercise is an effective way to release this tension and promote relaxation. Yoga and other stretching exercises can be particularly beneficial for this purpose. In fact, a study published in the Journal of Alternative and Complementary Medicine found that practicing yoga for just six weeks led to significant reductions in anxiety symptoms and improvements in overall mood.

Anxiety can also lead to difficulties sleeping, which can further exacerbate anxiety symptoms. Exercise can help promote better sleep, particularly in the morning or early afternoon. Research has found that regular aerobic exercise can improve the quality and duration of sleep, which in turn can help reduce anxiety and stress levels.

Finally, a common sign of anxiety is a lack of motivation or energy. Exercise can help combat these feelings by releasing endorphins and improving overall energy levels. A study published in the Journal of Sports Science and Medicine found that regular exercise can significantly increase energy levels and reduce feelings of fatigue in individuals with anxiety and depression.

In conclusion, anxiety is a common and often debilitating condition that can have a significant impact on an individual's physical and mental well-being. Exercise is a scientifically-backed way to reduce anxiety symptoms and improve overall health and well-being. By being aware of the physical symptoms of anxiety and engaging in regular physical activity, individuals can take a proactive approach to manage their anxiety and improving their overall quality of life.

Sources

1. Excessive Worrying:

   • Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress-related physiological activation, and health. Journal of psychosomatic research, 60(2), 113-124.
   • Roemer, L., & Orsillo, S. M. (2002). Expanding our conceptualization of and treatment for generalized anxiety disorder: Integrating mindfulness/acceptance-based approaches with existing cognitive-behavioral models. Clinical Psychology: Science and Practice, 9(1), 54-68.

2. Trouble Sleeping:

   • Lastella, M., Roach, G. D., Halson, S. L., & Sargent, C. (2015). Sleep/wake behaviours of elite athletes from individual and team sports. European Journal of Sport Science, 15(2), 94-100.
   • Reilly, T., & Piercy, M. (1994). The effect of partial sleep deprivation on weight-lifting performance. Ergonomics, 37(1), 107-115.

3. Muscle Tension:

   • American Psychological Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
   • Campbell-Sills, L., & Barlow, D. H. (2007). Incorporating emotion regulation into conceptualizations and treatments of anxiety and mood disorders. In J. J. Gross (Ed.), Handbook of emotion regulation (pp. 542-559). The Guilford Press.

4. Difficulty Concentrating:

   • Bar-Haim, Y., Lamy, D., Pergamin, L., Bakermans-Kranenburg, M. J., & van IJzendoorn, M. H. (2007). Threat-related attentional bias in anxious and non-anxious individuals: A meta-analytic study. Psychological Bulletin, 133(1), 1-24.
   • Eysenck, M. W., Derakshan, N., Santos, R., & Calvo, M. G. (2007). Anxiety and cognitive performance: Attentional control theory. Emotion, 7(2), 336-353.

5. Irritability:

   • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
   • Kashdan, T. B., & Roberts, J. E. (2007). Social anxiety's impact on affect, curiosity, and social self-efficacy during a high self-focus social threat situation. Cognitive Behaviour Therapy, 36(2), 91-105.

6. Fatigue:

   • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
   • Zhang, X., Norton, J., Carriere, J. S., & Smits, J. A. (2016). Fatigue and anxiety sensitivity in predicting anxiety and depression symptoms following a traumatic event. Journal of Anxiety Disorders, 41, 17-24.

7. Nausea:

   • Van Oudenhove, L., Vandenberghe, J., & Geeraerts, B. (2013). Brain–gut interactions in irritable bowel syndrome: Pathophysiology, clinical implications, and therapeutic prospects. Neurogastroenterology & Motility, 25(9), 739-749.
8. Heart Palpitations:

• The National Institute of Mental Health. (2020). Anxiety Disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
• Sweating:

• Asmundson, G. J., Fetzner, M. G., Deboer, L. B., Powers, M. B., Otto, M. W., & Smits, J. A. (2010). Let’s Get Physical: A Contemporary Review of the Anxiolytic Effects of Exercise for Anxiety and Its Disorders. Depression and Anxiety, 27(4), 362-373. doi: 10.1002/da.20670
• Avoidance:

• Anxiety and Depression Association of America. (n.d.). Social Anxiety Disorder. Retrieved from https://adaa.org/understanding-anxiety/social-anxiety-disorder
• Feeling Overwhelmed:

• Batelaan, N. M., Seldenrijk, A., Bot, M., van Balkom, A. J., Penninx, B. W., & Anxiety and Depression Group. (2014). Anxiety and new onset of cardiovascular disease: critical review and meta-analysis. British Journal of Psychiatry, 205(1), 15-22. doi: 10.1192/bjp.bp.113.132308
• Self-Doubt:

• Reiss, S., Peterson, R. A., Gursky, D. M., & McNally, R. J. (1986). Anxiety sensitivity, anxiety frequency and the prediction of fearfulness. Behaviour Research and Therapy, 24(1), 1-8. doi: 10.1016/0005-7967(86)90143-9
• Panic Attacks:

• American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). doi: 10.1176/appi.books.9780890425596
• Perfectionism:

• Hewitt, P. L., Flett, G. L., & Ediger, E. (1996). Perfectionism and depression: Longitudinal assessment of a specific vulnerability hypothesis. Journal of Abnormal Psychology, 105(2), 276-280. doi: 10.1037/0021-843X.105.2.276
• Social Withdrawal:

• Rapee, R. M., & Spence, S. H. (2004). The etiology of social phobia: Empirical evidence and an initial model. Clinical Psychology Review, 24(7), 737-767. doi: 10.1016/j.cpr.2004.06.004
• Racing Thoughts:

• Fontana, A., & Rosenheck, R. (1998). Traumatic War Stressors and Psychiatric Symptoms Among World War II, Korean, and Vietnam War Veterans. Psychology and Aging, 13(4), 638-647. doi: 10.1037/0882-7974.13.4.638