Anxiety is something every athlete experiences at some point. Whether it’s pre-competition nerves or persistent worries about performance, it can affect everyone, from weekend warriors to elite professionals. But understanding anxiety—and knowing how to manage it—can be the key to unlocking your best performance. With insights from sport psychology and sport psychologists, here are five things you might not know about anxiety in sport and how you can use this knowledge to get past those pre-competition jitters.
1. Not All Anxiety is Bad
It’s easy to assume that anxiety is the enemy, but did you know that it can actually be helpful? A certain level of anxiety can improve your focus and energy levels. This is called “optimal anxiety” or being in the “zone of optimal functioning.” It sharpens your senses, boosts your alertness, and primes your body for competition.
However, the key is finding the sweet spot. Too little anxiety might leave you feeling unmotivated, while too much can feel overwhelming. The trick is to learn how to manage it so that it stays in the optimal range. Sport psychologists often teach techniques like controlled breathing or grounding exercises, which can help you keep your anxiety in that performance-enhancing zone. Incorporating these into your self-improvement routine can make a huge difference in how you perform under pressure.
2. Your Body Can’t Tell the Difference Between Excitement and Anxiety
Interestingly, the physiological response your body has to excitement—such as a quickened heartbeat, sweaty palms, and an adrenaline rush—is very similar to what happens during anxiety, often the only difference is what is going through your mind. Your body doesn’t know the difference, but your brain does.
A common sport psychology tip is to reframe these sensations. You can retrain your brain to interpret those signals as excitement rather than anxiety. Instead of telling yourself, “I’m nervous,” try saying, “I feel excited.” This shift in mindset can change how you perceive your body’s reactions, turning what feels like fear into excitement and anticipation. Sport coaches and psychologists alike often encourage athletes to use this strategy to enhance performance and minimise the impact nerves can have on your performances.
3. Pre-Competition Anxiety is Normal—But Manageable
If you find yourself feeling anxious right before a game or event, you’re not alone. Almost every athlete, no matter the sport or level, experiences some form of pre-competition anxiety. It’s completely normal to have some nerves when you’re about to perform, especially when you’ve put in a lot of effort and want to succeed. Often nerves show us that what we're about to do is important and that it matters.
The good news is, nerves are manageable. Many athletes work with a sport psychologist or mental skills coach to develop a self-improvement plan, including strategies for reducing anxiety. One way to tackle this is by establishing a solid pre-game routine that helps calm your mind and body. Whether it’s listening to music, going through a visualization exercise, or doing a warm-up that makes you feel centred, having a go-to routine can help reduce pre-competition jitters.
4. Anxiety Can Be a Sign of Over-Training
Feeling constantly anxious might not always be about the pressure of competition—it could also be a sign that you’re over-training. When athletes push themselves too hard without enough recovery, it can lead to physical and mental fatigue, which can sometimes manifest as anxiety. Over-training can affect your sleep, mood, and overall mental well-being, making it harder to perform at your best.
This is something sport psychologists often address in their work with athletes. If you notice that your anxiety is sticking around longer than usual, or if it’s paired with feelings of burnout or exhaustion, it might be time to assess your training load. Consider incorporating more rest and self-care time, or recovery techniques like stretching, or meditation to give your body and mind a break. Working with a coach or psychologist can help you find the right balance between pushing your limits and maintaining mental well-being.
5. Mindfulness Can Help You Stay in the Moment
One of the biggest challenges athletes face is letting go of mistakes or worrying about future outcomes. Anxiety often pulls us out of the present moment, focusing our attention on what could go wrong. This is where mindfulness, a popular technique in sport psychology, can be incredibly beneficial.
Mindfulness helps you stay grounded in the present, bringing your focus back to the task at hand instead of dwelling on past errors or worrying about the final score. Simple mindfulness techniques, like paying attention to your breath or focusing on the sensations in your body during warm-ups, can help you stay centred on the present. With practice, mindfulness can become a powerful tool to help you stay calm and focused under pressure. Many sport psychologists work with athletes to incorporate mindfulness as part of their mental training and self-improvement strategies.
Final Thoughts
Anxiety is a natural part of being an athlete, but it doesn’t have to hold you back. Understanding how it works and implementing strategies like reinterpreting nervousness as excitement, following a pre-game routine, and practicing mindfulness can help you manage anxiety effectively. The more you understand about your body and mind, the better equipped you’ll be to face competition with confidence and leave your worries behind. To clarify here, this article covers pre-performance anxiety in sport, not Generalised Anxiety Disorder or any panic disorders. If you need support with these, then reaching out to a qualified clinical psychologist via the BPS may be beneficial.
By taking the time to address and manage your anxiety through sport psychology techniques or by working with a sport psychologist, you’re not only boosting your mental game but also setting yourself up for long-term success in your sport. So the next time those pre-competition nerves start to creep in, remember—you’ve got the tools to take control and overcome them, enhancing both your performance and your self-improvement journey.
If you'd like to work on your anxiety in sport then reach out to Chartered Sport Psychologist Callum here.
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