Sports Performance Anxiety: Causes, Effects, and Proven Strategies to Overcome It

What is Sports Performance Anxiety?

Ever felt your heart race, hands tremble, and mind go blank before a big game? You’re not alone. Sports Performance Anxiety (SPA)—also known as choking in sports, sports anxiety, or competitive anxiety—affects athletes at all levels, from Olympic competitors to weekend warriors. In fact, it’s incredibly common, with estimates suggesting anywhere from 30 to 60 percent of athletes experience it, according to a 2019 review.

Whether it’s the fear of failure, pressure from coaches and fans, or self-doubt creeping in at the worst moment, performance anxiety can derail even the most skilled athletes. Your legs feel heavy, your focus shatters, and suddenly, the game plan disappears.

But here’s the good news: sports anxiety isn’t a career-ending curse — it’s manageable. Research-backed strategies like mental preparation, controlled breathing, visualization, and reframing anxiety as excitement can help you regain control and perform at your peak.

In this guide, we’ll break down why sports performance anxiety happens, how it affects your body and mind, and — most importantly — how to overcome it using proven psychological techniques used by elite athletes.

 

 

Signs & Symptoms of Sports Performance Anxiety

The body reacts to stress in ways that can overwhelm even the best-trained athletes. One moment, you’re fully prepared; the next, your hands tremble, your heart pounds, and your mind goes into overdrive. This is the grip of Sports Performance Anxiety (SPA).

Athletes experience anxiety in different ways — some feel it physically, like tight muscles or shaky hands, while others struggle mentally, battling self-doubt and negative thoughts. Recognizing these signs is the first step toward regaining control. SPA can show up in four key areas:

 

1. Physical Symptoms (Your body’s reaction to stress)

• Racing heart & chest tightness – Your pulse skyrockets as adrenaline kicks in.
• Trembling & muscle tension – Hands shake, legs feel heavy, and coordination suffers.
• Shortness of breath – Feels like you can’t catch your breath, even though you’re fit.
• Excessive sweating – Your body overheats, even in cool conditions.
• Nausea & digestive issues – Stomach cramps, “butterflies,” or sudden urges to visit the bathroom.

Example: A tennis player grips their racket, but their hands tremble so much they struggle to serve. A gymnast freezes before their routine, their breath shallow and unsteady.

 

2. Emotional Symptoms (How anxiety feels inside)

• Overwhelming fear of failure – The thought of messing up feels unbearable.
• Frustration & irritability – Small mistakes trigger intense emotional reactions.
• Loss of confidence & self-worth – You start doubting if you’re good enough.
• Loss of joy in the sport – Anxiety turns something you love into a source of stress.

Example: A soccer player hesitates to take the final penalty kick, replaying past mistakes in their mind.

 

3. Cognitive Symptoms (How anxiety affects thinking)

• Negative self-talk – “I’m going to mess up. I always fail under pressure.”
• Overthinking & mental blocks – Simple movements (like shooting a free throw) feel impossible.
• Difficulty concentrating – Instead of focusing on the game, your mind fixates on the crowd, the scoreboard, or past mistakes.

Example: A basketball player normally nails free throws in practice but blanks out during a championship game.

 

4. Behavioral Symptoms (What anxiety makes you do)

• Avoiding competitions or skipping practice – Fear leads to excuses.
• Procrastination in training – Anxiety makes you delay preparation.
• Lashing out at teammates or coaches – Frustration manifests as anger.
• Over-reliance on superstitions – Rituals become a crutch instead of confidence-building.

Example: A runner avoids entering races, fearing the pressure of the starting gun.

 

What Causes Sports Performance Anxiety?

While some nerves are normal — and can even boost performance — excessive anxiety can be crippling. Here’s why it happens:

Fear of Failure & Perfectionism

• Many athletes believe one mistake defines them.
• Perfectionists struggle most, as they fixate on every error.
• Example: A figure skater obsesses over landing a jump perfectly—so much so, they hesitate mid-air and fall.

External Pressure & Expectations

• Coaches, parents, and fans often add stress by expecting perfection.
• Social anxiety plays a role—athletes fear criticism, embarrassment, or disappointing their team.
• Example: A young golfer feels their dad’s critical gaze and completely loses focus on their swing.

High-Stakes Situations & Competition Anxiety

• Big games trigger more anxiety than regular practice.
• Away games feel harder—unfamiliar environments increase stress.
• Example: A swimmer dominates in practice but struggles at national meets due to overwhelming pressure.

Lack of Mental Preparation

• Athletes train their bodies but often neglect mental training (e.g., visualization, breathing exercises, self-talk).
• Without mental strategies, nerves take over during competition.
• Example: A weightlifter’s body is strong, but their mind panics before a record attempt.

Focusing on Uncontrollable Factors

• Anxiety increases when athletes worry about things beyond their control, such as:
  • The opponent’s skill level
  • Referee decisions
  • Crowd reactions
  • Weather conditions
• Example: A baseball pitcher blames the umpire’s calls, instead of focusing on their own technique.

 

How to Overcome Sports Performance Anxiety: Proven Strategies

Sports Performance Anxiety (SPA) doesn’t have to dictate your success. The best athletes don’t eliminate anxiety—they learn to manage it effectively. Whether you’re preparing for a big game, struggling with nerves mid-competition, or looking for long-term mental resilience, these science-backed strategies can help you stay focused, confident, and in control.

Let’s dive into the most effective techniques used by elite athletes and sports psychologists.

1. Master Mindfulness & Relaxation Techniques

When anxiety spikes, the body goes into fight-or-flight mode, increasing heart rate, muscle tension, and shallow breathing. Relaxation techniques help counteract this response, restoring composure and control.

✅ Deep Breathing Exercises – Slows the heart rate and stabilizes focus.
🚀 Try this: breathing technique – Inhale for 5 seconds, hold for 3 seconds, exhale for 5 seconds (repeat 5-10 times).

✅ Progressive Muscle Relaxation (PMR) – Releases built-up tension from stress.
🚀 Example: A weightlifter tense-and-releases muscle groups before a lift to avoid shaking under pressure.

✅ Meditation & Mindfulness – Keeps athletes present and focused instead of obsessing over past mistakes or future worries.
🚀 Best for: Solo sports like golf, gymnastics, or archery, where mental clarity is crucial.

 

2. Positive Visualization & Mental Rehearsal

The mind doesn’t distinguish between real and imagined experiences, which is why visualization is a powerful tool for peak performance.

✅ Mentally Rehearse Success – Picture yourself executing your skills perfectly in competition conditions.
🚀 Example: Instead of stressing about missed shots before a big game, a basketball player takes a different approach. They close their eyes and picture themselves sinking smooth, controlled jump shots, going through each move with precision—just like in competition. By mentally rehearsing success, they strengthen their confidence and set themselves up to perform at their best when it counts.

✅ Overcome Challenges in Advance – Instead of fearing failure, visualize yourself handling setbacks with composure.
🚀 Example: A soccer player steps up for a high-pressure penalty kick, imagining the roaring crowd and the goalkeeper’s intense focus. Instead of fearing a miss, they visualize staying composed, striking the ball cleanly, and even recovering confidently if things don’t go as planned. By mentally rehearsing both success and setbacks, they build resilience and step up with unshakable confidence.

 

3. Reframe Negative Thoughts Using Cognitive Strategies

Your inner dialogue shapes how you respond to anxiety. The key is replacing self-doubt with empowering thoughts.

✅ Reframe Negative Thoughts – Instead of “What if I fail?” shift to “I’ve trained for this. I am ready.”

✅ Thought-Stopping Techniques – If anxious thoughts creep in, use a cue word or action to refocus.
🚀 Example: A tennis player whispers “trust” before every serve, blocking out fear of mistakes.

 

4. Develop Pre-Game Routines for Mental Preparation

Athletes who follow structured pre-performance routines experience less anxiety because they feel in control.

✅ Mental Warm-Ups – Just like physical warm-ups, preparing the mind primes athletes for success.
🚀 Example: A runner does breathing drills, listens to pump-up music, and repeats a mantra before a race.

✅ Use Focus Cues – Simple words (“calm,” “focus,” “strong”) keep attention locked into the moment.

 

5. Shift Focus from Outcome to Process

Focusing only on winning creates paralyzing pressure. Instead, direct attention to controllable actions.

✅ Emphasize Execution Over Results – Trust your training, rather than obsessing over scoreboards or rankings.
🚀 Example: A baseball player focuses on proper batting mechanics, not hitting a home run.

✅ Break the Game into Small Segments – Instead of thinking about the entire match, focus on one play at a time.
🚀 Best for: Sports like basketball, tennis, or football, where multiple moments define success.

 

6. Seek Professional Support When Needed

If performance anxiety interferes with your ability to compete, working with a sports psychologist or mental performance coach can provide personalized solutions.

✅ When to Seek Help:

• Anxiety leads to panic attacks or physical symptoms like nausea.
• Avoiding competition due to overwhelming nerves.
• Struggling to control negative thoughts, despite trying different strategies.

🚀 Action Step: Many elite athletes work with mental performance coaches to build confidence and control under pressure.

3-Step Process to Manage Sports Performance Anxiety

When nerves hit mid-game, use this quick mental reset strategy to regain control:

1. Mentally prepare yourself ahead of your competition: Engage in a mental warmup that allows you to access your resourceful state and gets you into the proper mindset before competition. This could include intentional breathing exercises, visualization, and words of affirmation.
2. Identify your role in achieving success in the competition: These are key performance indicators (KPIs) that you always have the ability to have an impact on. What skills do you want to use? What emotions do you want to feel? What actions/behaviours can you engage in throughout the competition?
3. Check in on your KPIs throughout the competition: Find times in your competition that allow you to take a moment and ask yourself: How am I doing right now? How do I feel about it? What am I doing well? What needs improvement?

Shifting the focus to controllable actions helps reduce competitive anxiety in sports, leading to improved confidence and better overall performance.

 

Additional Resources

If you want to develop mental resilience and improve consistency, check out our Brain Training for Athletes course (Click here). Learn to master the mental game and reach peak performance.

Want to get into a flow state faster? Book a free consultation with one of our performance specialists today.

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Lauren Williams | High-Performance Athlete Mindset Coach