At any level of sport, there is a pressure to perform that can feel overwhelming. It’s only natural for athletes to experience some degree of anxiety, but for some, it can become a debilitating obstacle that stands in the way of their success. This article will explore the various aspects of anxiety as it relates to athletes, and provide strategies to help manage and reduce anxiety.

Anxiety is a natural fear or concern in response to a perceived threat, real or imagined. It is often accompanied by physical symptoms, such as an elevated heart rate, increased breathing, and muscle tension. Athletes may experience these physical symptoms before an event or competition, in anticipation of their performance. This is known as anticipatory anxiety, and can be highly disruptive.

Athletes often experience cognitive anxiety, which involves negative thoughts and worries related to performance. This can lead to catastrophic thinking, where athletes magnify the importance of small mistakes and fear the worst possible outcome. Cognitive anxiety can lead to a lack of focus, decreased motivation, and an overall decrease in performance.

Of course, anxiety manifests differently for everyone. What works for one athlete may not work for another. This being said, there are some strategies that can help athletes manage anxiety.

For cognitive anxiety, practitioners often rely on cognitive behavioral therapy (CBT) to help athletes identify and address negative thought patterns. Through CBT, athletes can learn to recognize and challenge irrational thoughts and explore potential alternatives. Mindfulness and relaxation techniques can also be helpful in quieting the mind and calming the body.

To address anticipatory anxiety, athletes can take a proactive approach by creating an optimal performance environment. Using visualization and mental rehearsals can help athletes feel more in control of their preparation for events. Additionally, engaging in pre-event routines, such as a warm-up or light stretching, can help athletes ease into a competition.

Athlete anxiety is a normal part of competing, but if it becomes overwhelming and begins to affect performance, help is available. It’s important to take the time to recognize the symptoms of anxiety and develop strategies to manage them, so you can continue to perform at your peak.