How Anxiety Shows Up in Athletes:

Anxiety is a common experience for many people, but for athletes, it can take on a unique and often misunderstood form. The pressure to perform, the fear of failure, and the relentless pursuit of perfection can trigger a range of psychological and physical symptoms. Anxiety in athletes can manifest in a variety of ways, from nervousness before a competition to more debilitating effects that hinder performance or even lead to burnout.

In this blog, we’ll explore how anxiety shows up in athletes, how it affects their mental and physical performance, and what can be done to address it.

 

The Pressure to Perform: A Double-Edged Sword

For athletes, the pursuit of excellence often comes with intense pressure, whether from coaches, teammates, sponsors, or themselves. This pressure can create a perfect storm for anxiety, particularly when the athlete feels their worth is tied to their performance.

1. Pre-Competition Jitters

It’s normal to feel nervous before a big race, game, or match. In fact, a certain level of anxiety can be motivating. However, when this anxiety becomes overwhelming, it can turn into “performance anxiety”—a fear of failure that disrupts an athlete’s ability to focus, execute skills, and maintain composure. The athlete might feel paralyzed by the fear of making a mistake or not meeting expectations.

Symptoms of pre-competition anxiety can include:

• Racing heart rate
• Excessive sweating
• Nausea
• Dry mouth
• Restlessness
• Irritability
• Throwing Up
• Chest Pain
• Stomach Pain
• Sleep Issues
• Loss of Appetite

These physical symptoms are often accompanied by racing thoughts or a “what if” mentality, such as worrying about failing in front of fans or letting down teammates. When these thoughts take over, they can create a cycle of stress that affects performance.

2. Chronic Performance Anxiety

For some athletes, anxiety goes beyond pre-competition nerves and becomes a chronic issue. Chronic performance anxiety can occur when athletes constantly worry about their ability to succeed, whether in practice or during games. Over time, this constant worry can create a mental block that prevents athletes from performing at their best.

Chronic anxiety often leads to:

• Avoidance of high-pressure situations
• Doubts about skill level or ability
• Difficulty staying focused
• Reduced motivation or energy
• Fear of failure or perfectionism
• Sleep problems

3. Overtraining and Burnout

Anxiety in athletes is not always tied to competition itself. In some cases, it can stem from an athlete’s fear of not training hard enough or pushing themselves to the limit. Overtraining, a condition where an athlete works beyond their physical capacity without sufficient rest, can be a form of anxiety-driven behavior. The fear of falling behind, disappointing others, or losing an edge can push athletes to overdo it, leading to exhaustion, physical injury, and emotional burnout.

Symptoms of overtraining can include:

• Chronic fatigue
• Decreased performance
• Insomnia
• Mood swings
• Physical injuries
• Anxiety and depression

 

The Physical and Mental Toll of Anxiety on Athletes

Anxiety isn’t just a mental or emotional experience—it can also have significant physical effects. The body’s stress response, commonly known as the “fight-or-flight” reaction, is designed to protect us from danger. However, when anxiety becomes chronic, this response can be activated too frequently, leading to physical consequences such as muscle tension, digestive issues, and increased susceptibility to injury.

In athletes, anxiety can:

• Hinder recovery: Chronic anxiety can interfere with the body’s ability to recover from training or injuries, as high cortisol levels (the stress hormone) suppress immune function and delay healing.
• Cause muscle tightness: Persistent anxiety can lead to muscle tension, particularly in the neck, shoulders, and lower back. This tension can not only cause discomfort but also increase the risk of strains and injuries.
• Impact coordination and focus: Anxiety can interfere with an athlete’s ability to concentrate, affecting motor skills and reaction times. In high-stakes situations, this can lead to missed opportunities or mistakes.

 

Anxiety and Mental Health: The Vicious Cycle

For many athletes, anxiety is often linked to deeper mental health struggles, such as depression, self-esteem issues, or an unhealthy relationship with their sport. The constant pressure to succeed, combined with the stigma around mental health in competitive environments, can create a toxic cycle where anxiety exacerbates underlying issues, making it harder for athletes to speak up or seek help.

In some extreme cases, athletes may experience:

• Imposter syndrome: Feeling like they don’t belong or aren’t worthy of their success, despite their achievements.
• Depression: An overwhelming sense of hopelessness or despair, which can be triggered by poor performance or a lack of motivation.
• Burnout: A state of mental, emotional, and physical exhaustion, often caused by chronic stress and overwork.

 

Addressing Anxiety in Athletes: Moving Toward Solutions

The good news is that anxiety is treatable, and there are several strategies athletes can use to manage it. Mental health and well-being should be prioritized just as much as physical training. Here are some ways athletes can address anxiety:

1. Mindfulness and Relaxation Techniques

Practices like mindfulness, deep breathing, and progressive muscle relaxation can help athletes manage the physical symptoms of anxiety. These techniques teach athletes how to regulate their stress response and stay calm in high-pressure situations. Visualization exercises, where athletes imagine themselves succeeding or performing confidently, can also be a powerful tool.

2. CBT and EMDR

CBT and EMDR are both popular and evidence-based therapeutic approach that can help athletes identify and challenge negative beliefs and thought patterns. For example, an athlete may learn to reframe anxious thoughts like “What if I fail?” into more constructive ones, such as “I’ve trained hard, and I’m ready to give my best effort.” Working with a sports psychologist or therapist can be incredibly helpful in overcoming performance anxiety and related mental health issues.

3. Balanced Training and Recovery

Ensuring that training is balanced with adequate rest is key to preventing burnout and physical exhaustion. Athletes should work closely with coaches and trainers to develop a program that allows for rest and recovery, both mentally and physically. A focus on well-being—rather than just performance—can create a healthier relationship with sport.

4. Building a Support System

Having a strong support network is crucial for any athlete dealing with anxiety. This can include coaches, teammates, family members, or even mental health professionals. Sometimes, just knowing that others are there to listen or offer encouragement can make a world of difference. Athletes should feel empowered to ask for help when needed.

5. Normalizing Mental Health Conversations

Breaking the stigma around mental health in sports is essential. Coaches, organizations, and athletes themselves need to create environments where mental well-being is treated with the same importance as physical health. By openly discussing anxiety and other mental health challenges, athletes are more likely to seek help and feel supported.

 

Conclusion

Anxiety is a common and sometimes unavoidable experience for athletes, but it doesn’t have to control their lives or performance. By recognizing the signs, understanding its impact, and using effective strategies to manage it, athletes can find a healthier balance between their mental and physical well-being. The conversation around mental health in sports is evolving, and by normalizing these struggles, we can ensure that athletes not only perform at their best but also thrive in all areas of their lives.

 

TheraSports Counseling LLC

Alma Gardarsdottir, LCSW

Peak Performance Therapist

EMDR Certified Therapist