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Overcoming Performance Anxiety in Sports: A Winning Strategy

Performance anxiety is a common challenge that athletes of all levels face. Whether you are a seasoned professional or just starting a sport, those pre-competition jitters can be overwhelming. However, with the right strategies and mindset, you can conquer performance anxiety and unlock your full potential in sports. In this blog, I will share a few causes of performance anxiety and provide some strategies to help you perform at your best.


Understanding Performance Anxiety

Performance anxiety is the fear or nervous feeling experienced before or during a sports event. It can show itself in many ways, such as trembling, a racing heart, negative thoughts, or even physical symptoms like nausea. Several factors contribute to performance anxiety, including:

  1. High Expectations: Athletes often set high standards for themselves, fearing they won't meet their own or others' expectations.

  2. Fear of Failure: The fear of making mistakes or underperforming can be paralyzing.

  3. Social Pressure: The presence of an audience, coaches, or teammates can add to the pressure to excel.

  4. Past Failures: Previous setbacks can haunt an athlete's confidence and trigger anxiety.

  5. Lack of Preparation: Insufficient physical or mental preparation can make athletes doubt their readiness.

Treatment Strategies

Although performance anxiety is common, it does not have to be common. Athletes can learn strategies to manage these feelings, which often result in better performance. Strategies frequently used to manage performance anxiety include:

  1. Mindfulness and Relaxation Techniques:

    • Incorporate mindfulness meditation and deep-breathing exercises into your routine to reduce stress and anxiety.

    • Progressive muscle relaxation can help release physical tension before and during competitions.

2. Visualization and Mental Imagery:

  • Practice positive mental imagery where you visualize yourself performing successfully. This can boost confidence and decrease anxiety.

3. Goal Setting:

  • Set achievable, performance-based goals rather than outcome-based ones. Focusing on the process rather than the result can alleviate pressure.

4. Pre-Performance Routine:

  • Develop a consistent pre-performance routine to create a sense of control and familiarity. Include warm-up exercises, visualization, and relaxation techniques.

5. Positive Self-Talk:

  • Replace unhelpful thoughts with positive thoughts and constructive self-talk. Challenge unhelpful beliefs about failure.

6. Seek Professional Help:

  • Sport psychologists specialize in addressing performance anxiety. They can provide tailored strategies to help you manage your anxiety effectively. This is one of the most frequent concerns seen at Excel Sport Psychology.


Performance anxiety is a natural part of sports, but it doesn't have to hinder your performance. By implementing these strategies and working consistently on your mental and physical game, you can transform anxiety into a source of motivation and perform at your best when it matters most. Remember that overcoming performance anxiety is a journey, and with patience and perseverance, you can become a more confident and successful athlete. Embrace the challenge, stay focused on your goals, and watch yourself excel in sports like never before. Excel Sport Psychology is always here to help you reach your potential in sports!


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