Overcoming Performance Anxiety: Techniques for Athletes

23 September 2025

Performance anxiety. Those two words can make any athlete’s heart race before a big game, match, or event. It's that feeling when your body tenses up, your breath quickens, and suddenly, you start doubting everything you’ve worked so hard to achieve. Sound familiar?

You’re not alone. Whether you're a seasoned pro or just starting out, performance anxiety can creep up on anyone. The good news? You can learn to manage it. In fact, some of the best athletes in the world have faced performance anxiety head-on—and come out stronger on the other side.

In this article, we’ll dive deep into what performance anxiety is, why it happens, and most importantly, how athletes can overcome it. Ready? Let’s get into it!

What is Performance Anxiety?

Let’s start with the basics: What exactly is performance anxiety?

At its core, performance anxiety is the fear of not performing at your best when it matters most. It’s that nagging worry or self-doubt that can cloud your mind right before a big moment. It might show up as physical symptoms, like sweaty palms, a racing heart, or shaky hands. Or it might be more mental, like overthinking every move or doubting your skills.

For athletes, performance anxiety can be a real game-changer—literally. Whether you're preparing for a race, a match, or even just a practice, feeling anxious can affect your ability to focus, react, and perform.

But here’s the thing: A little bit of anxiety is normal. In fact, it's part of what makes us human. The challenge is knowing how to manage it so it doesn’t hold you back.

Why Does Performance Anxiety Happen?

Alright, so we know what performance anxiety is. But why does it happen?

There are a few different factors at play:

1. Pressure to Succeed

As an athlete, you probably put a lot of pressure on yourself to perform well. And let's be real, there’s often external pressure too—from coaches, teammates, family, or even fans. When all eyes are on you, it’s easy to feel like you need to be perfect. That pressure can quickly turn into anxiety.

2. Fear of Failure

Nobody likes to fail. But for athletes, the fear of failure can be especially intense. You might worry about letting down your team, losing your spot, or damaging your reputation. This fear can become overwhelming, making it harder to stay calm and focused when it counts.

3. High Stakes

The bigger the event, the higher the stakes. Competing at a championship, trying to break a personal record, or facing a tough opponent can amplify feelings of stress and anxiety. The more important the outcome feels, the more pressure you may feel to perform perfectly.

4. Negative Self-Talk

Ever catch yourself thinking, “I’m not good enough” or “What if I mess up?” That’s negative self-talk, and it’s a major contributor to performance anxiety. When you doubt yourself, it’s like having an internal critic constantly whispering in your ear. Not exactly helpful when you’re trying to focus and do your best.

5. Perfectionism

Many athletes are perfectionists by nature. And while striving for excellence can be a good thing, perfectionism can also backfire. If you’re constantly chasing an impossible standard, you’re more likely to feel anxious or disappointed when things don’t go exactly as planned.

Symptoms of Performance Anxiety

Performance anxiety doesn’t always look the same for everyone. Some athletes might experience physical symptoms, while others might struggle more mentally or emotionally. Here are some common signs to watch out for:

Physical Symptoms:

- Increased heart rate (feeling like your heart is pounding in your chest)
- Sweaty palms or excessive sweating
- Shaking or trembling
- Shortness of breath or feeling like you can’t catch your breath
- Nausea or upset stomach
- Tight muscles or feeling tense

Mental/Emotional Symptoms:

- Racing thoughts (worrying about the outcome or what could go wrong)
- Negative self-talk (doubting your abilities or criticizing yourself)
- Overthinking every move or decision
- Difficulty concentrating or focusing on the task at hand
- Sense of panic or fear of failure

Sound familiar? If so, you're not alone. The important thing is recognizing these symptoms so you can take action to manage them.

Techniques for Overcoming Performance Anxiety

Now that we understand what performance anxiety is and why it happens, let’s talk about the good stuff: how to overcome it.

The truth is, there’s no one-size-fits-all solution. But by experimenting with different techniques, you can find what works best for you. Here are some tried-and-true methods to help athletes manage performance anxiety:

1. Breathing Exercises

When you're anxious, your breathing tends to become shallow and rapid. The problem? That kind of breathing can actually make you feel more anxious. To counter this, try practicing deep, controlled breathing.

One simple technique is called box breathing:
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold for another 4 seconds, then repeat.

Focusing on your breath can help calm your body and mind, making it easier to stay grounded and focused.

2. Visualization

Visualization is a powerful mental tool that many athletes use to enhance their performance. Essentially, it involves creating a mental image of yourself succeeding in your sport. Think of it like a mental rehearsal.

Before a big game or event, take a few minutes to close your eyes and imagine yourself performing at your best. Picture every detail—how your body moves, the sounds around you, the feeling of success. Visualization not only boosts confidence but also helps your brain practice the movements and decisions you’ll need to make during competition.

3. Positive Self-Talk

Remember that internal critic we talked about earlier? It’s time to quiet that voice and replace it with something more helpful. Positive self-talk is all about encouraging and motivating yourself, rather than tearing yourself down.

Instead of thinking, “What if I mess up?” try telling yourself, “I’ve trained hard for this, and I’m ready.” It might feel a little cheesy at first, but trust me—what you say to yourself matters. Your mindset can make a huge difference in how you perform.

4. Progressive Muscle Relaxation (PMR)

When you're anxious, your muscles tend to tense up. Progressive muscle relaxation (PMR) helps you release that tension by systematically tensing and relaxing different muscle groups in your body.

Here’s how it works:
- Start by tensing one muscle group (for example, your hands) for about 5 seconds.
- Then, relax those muscles completely for about 10 seconds.
- Move on to the next muscle group (e.g., your arms, shoulders) and repeat.

By the end of the exercise, your entire body should feel more relaxed and ready to perform.

5. Focus on the Process, Not the Outcome

One of the biggest causes of performance anxiety is getting too caught up in the outcome. Will you win or lose? Will you make that shot? Will you hit your personal best?

Instead of obsessing over the final result, try focusing on the process. What can you control in this moment? Whether it's your footwork, your breathing, or your strategy, concentrate on the things you can actively do right now, rather than worrying about what might happen later.

6. Routine and Preparation

Having a pre-performance routine can be incredibly grounding. It gives you a sense of control and consistency, even when everything else feels unpredictable. Your routine can include things like stretching, listening to music, or doing a specific warm-up exercise.

Preparation is key, too. The more prepared you feel, the less anxious you’ll be. Make sure you’re putting in the work during training so that when it’s time to perform, you can trust your skills and preparation.

7. Mindfulness and Staying Present

Mindfulness is all about staying present in the moment, rather than getting lost in thoughts about the past or future. When you start to feel anxious, try grounding yourself by focusing on your immediate surroundings. What can you see, hear, or feel right now?

By bringing your attention back to the present, you can quiet those anxious thoughts and concentrate on what you need to do in the moment.

8. Seek Support

Finally, don’t be afraid to ask for help. Whether it’s a coach, a teammate, or even a sports psychologist, talking to someone about your anxiety can be incredibly relieving. Sometimes, just knowing that you’re not alone can make a world of difference.

Wrapping It Up

Performance anxiety is tough—it’s something that many athletes struggle with at some point in their careers. But it doesn’t have to be a roadblock. By practicing these techniques and finding what works for you, you can learn to manage anxiety and perform at your best, even in high-pressure situations.

Remember: Anxiety is just a feeling. It doesn’t define you, and it doesn’t control your performance. With the right mindset and tools, you can overcome it and shine when it matters most.