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Performance Anxiety and Coping Mechanisms


Performance anxiety

About 30-60% of athletes are affected by performance anxiety. Performance anxiety is a set of emotions that can be beneficial up to a point, triggering a "fight or flight" response that prepares the body for potential danger, making us more alert and ready to respond. Often, for most, the feeling will subside once the performance starts or once it's over. But there are also people for whom performance anxiety can be extremely limiting. Performance anxiety is something that people need to become more aware of because it can prevent people from pursuing their passions or careers. 


There are 3 common causes of performance anxiety, fear of failure, lack of confidence, and unrealistic expectations. Humans are prone to “what if” thinking. We often think, “What if I fail? What if I let others down?” Our fear of failure leaves us focused on what could go wrong — and what we need to avoid — rather than focusing on our goal. For most athletes, they focus on all the mistakes they could make rather than what they want to achieve and what they should be doing. Lack of confidence has to do with our belief in ourselves and our ability to be successful or achieve specific goals and how it impacts our degree of anxiety. With not enough confidence we start to second guess every decision we make, and start to expect failure which leads to an unwillingness to try. The last, most common, cause of performance anxiety is unrealistic expectations. 


There are different types of symptoms: physical, psychological, and behavioral. The most common psychological symptoms are fear, worry, apprehension, embarrassment, shame, and low self-esteem. The most common physical symptoms are racing pulse, rapid breathing, dry mouth, tight throat, trembling hands, knees, lips, and voice, sweaty and cold hands, nausea and an uneasy feeling in your stomach, and vision changes. Finally, the most common behavioral symptoms are an urge to escape, stuttering, frequent or long silences, and choosing to engage less with situations that cause anxiety. 


Performance anxiety

There are many different ways to deal with performance anxiety and cope with it, such as CBT techniques, mindfulness, preparation and practice, positive visualization and self-talk, and support systems. One way to deal with performance anxiety is to take measures beforehand to prevent it. On the day of there are multiple things you can do, such as limit sugar and caffeine intake, and eat a balanced meal. To be prepared long term make sure to exercise well, have a balanced diet, and make sure to practice. 


Another way to deal with it is with CBT techniques and mindfulness. One of CBT's main ideas is shifting focus, changing thinking patterns from negative to positive, and shifting perspectives. For example, instead of thinking, “I must not make any mistakes,” you could intentionally reframe it to, “I am prepared and capable of handling any challenges that come my way.” One part of CBT is exposure therapy, which involves gradually exposing yourself to anxiety-provoking situations. In the context of performance anxiety, this could mean starting with low-pressure scenarios, and gradually working up to more challenging situations. 


Mindfulness is meant to help keep you in the moment, you focus on being aware of what you’re sensing and feeling in the present moment, without interpretation or judgment. Our brains can’t “think” in two different time frames at the same time. You’re either in the present or stuck in the past or future. By using mindfulness, you can focus on the here and now in a non-judgmental way to remove the stress that thinking about other “time zones” can cause. The first step of mindfulness is to set an intention. When you have a specific intention or goal when you practice mindfulness, you will find it more successful. There are many different breathing techniques to help practice mindfulness, and it may take time to find which ones work best for you. The most common ones are the box breathing technique, diaphragmatic breathing, and pursed lip breathing. 


Box breathing is a deep breathing technique that involves a 4-4-4-4 pattern of inhaling, holding, exhaling, and holding. The first step is to sit or stand with your back straight and close your eyes, then inhale slowly through your nose for a count of four, then hold your breath for a count of four, then exhale slowly and steadily through your mouth for a count of four, then hold your breath again for a count of four, and repeat for as long as you want.

Diaphragmatic breathing, which is also known as belly breathing, can help you use your diaphragm properly. When you begin, you may feel tired, but over time the technique should become easier and should feel more natural. The first step is to lie on your back with your knees slightly bent and your head on a pillow, you may place a pillow under your knees for support.


Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm. Then slowly inhale through your nose, feeling your stomach pressing into your hand. Make sure to keep your other hand as still as possible. Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.


Pursed lip breathing is a simple breathing technique that helps to slow down your breathing pace by having you apply deliberate effort in each breath. You can practice pursed lip breathing at any time. The first step is to relax your neck and shoulders, making sure to keep your mouth closed and inhale slowly through your nose for 2 counts. Pucker your lips as though you were going to whistle. And exhale slowly by blowing air through your pursed lips for a count of 4.


Performance anxiety affects athletes and even many others, limiting their potential. It stems from fear of failure, lack of confidence, and unrealistic expectations, leading to physical, psychological, and behavioral symptoms. Effective coping mechanisms include cognitive-behavioral therapy, mindfulness, preparation, positive visualization, and support systems. Techniques like box breathing and diaphragmatic breathing help manage anxiety in the moment. By understanding and addressing performance anxiety, individuals can improve their well-being and achieve their goals with confidence and resilience. Raising awareness is crucial to providing the necessary support for those affected. 


About me:

I am a high school student from New York. I come from a family that loves sports and have played different sports my entire life. I used to be an athlete and had to stop playing due to an injury, and now I am very passionate about bringing awareness to the mental health of athletes. 



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