Overcoming Sports Anxiety: Personal Strategies for Improved Performance

As a former athlete, I know firsthand the pressure that comes with performing at a high level. Sports anxiety, or sports performance anxiety, can be a real challenge for athletes to overcome. Excessive worry, nervousness, and negative thoughts can be detrimental to performance and even lead to quitting the sport altogether. But don't worry, there are strategies you can use to overcome this condition and improve your performance on the field or court.

Some tips for managing sports anxiety include:

• Acknowledge and accept your anxiety: A study published in the Journal of Sport Psychology found that acknowledging and accepting your anxiety is the first step to overcoming it (1). This can help you gain control over your emotions and reduce stress.
  
  
• Identify your triggers: A study in the Journal of Applied Sport Psychology found that fear of failure and negative self-talk were common triggers of sports anxiety among athletes (2). By identifying your triggers, you can develop strategies to manage them.
  
  
• Practice relaxation techniques: Relaxation techniques such as progressive muscle relaxation, deep breathing, and visualization were effective in reducing anxiety among athletes, according to a study published in the Journal of Applied Sport Psychology (3). Deep breathing, in particular, can be helpful in reducing muscle tension and promoting relaxation. Visualization can help increase confidence and reduce anxiety. Meditation can help calm your mind and reduce stress.
  
  
• Reframe your thoughts: Negative thoughts and beliefs can increase anxiety and decrease confidence. A study published in the International Journal of Sport and Exercise Psychology found that cognitive-behavioral therapy (CBT) was effective in reducing sports anxiety among athletes by challenging negative thoughts and beliefs (4). Instead of telling yourself "I can't do this," try telling yourself "I've trained hard for this, and I can do it." It's also important to focus on what you can control rather than what you can't.
  
  
• Set realistic goals: Setting process-oriented goals, such as improving your technique or performance in a specific area, can help reduce anxiety and increase confidence, according to a study published in the Journal of Applied Sport Psychology (5). Achieving these smaller goals can help build confidence and reduce anxiety.
  
  
• Seek professional help if necessary: Sports performance anxiety may sometimes be severe and require professional help. According to a study published in the Journal of Clinical Sport Psychology, cognitive-behavioral therapy (CBT) was effective in reducing sports anxiety among athletes (6). CBT is an evidence-based treatment that can help athletes restructure their thoughts and beliefs to reduce anxiety and increase confidence.

Quitting a sport because of anxiety can be a difficult decision, but it's important to prioritize your mental health and well-being with behavior changes and supplements or medication as directed by your doctor. By using these strategies, you can manage your sports anxiety and continue to perform at your best.

Just remember - your sport doesn't define you and your worth is far beyond your athletic output.

-Will

References:

1. Hanton, S., & Jones, G. (1999). The effects of a multimodal intervention program on performers: II. Training the butterflies to fly in formation. Journal of Applied Sport Psychology, 11(1), 67-77.
2. Woodman, T., & Hardy, L. (2003). The relative impact of cognitive anxiety and self-confidence upon sport performance: A meta-analysis. Journal of Sports Sciences, 21(6), 443-457.
3. Pates, J. & Karageorghis, C. I. (2019). The effects of music and relaxation interventions on performance anxiety in athletes. Journal of Applied Sport Psychology, 31(4), 455-469.
4. Broman-Fulks, J. J., Storey, K. M., & Brown, R. A. (2008). Cognitive-behavioral therapy for anxiety disorders: An update
5. Wilson, P. M., & Rodgers, W. M. (2007). The relationship between perceived goal setting practices and the psychological and physical states of varsity athletes: An exploratory investigation. Journal of Applied Sport Psychology, 19(2), 213-227.
6. Swann, C., Keegan, R. J., Piggott, D., & Crust, L. (2012). A systematic review of the use of cognitive-behavioral therapies in sport performers. Journal of Clinical Sport Psychology, 6(2), 127-147.