• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

FHE Health - Addiction & Mental Health Care Homepage

Drug, Alcohol and Mental Health Treatment

ContactCareers

Call for Immediate Help (833) 596-3502

MENUMENU
  • About
        • About FHE Rehab
          • About FHE Health
          • Our Staff
          • Locations We Serve
          • Testimonials
        • Our Campus
          • Gallery
          • Our Videos
          • The Health and Wellness Center at FHE Health
        • Our Locations
          • Alcohol Rehab
          • Detox Center
          • Drug Rehab
          • Mental Health Center
          • Outpatient Rehab
        • Careers at FHE Health
          • Employment Opportunities
        • Our Expertise
          • Accreditations
          • Educational Opportunities
          • Community Impact Award
          • First Responder Families Podcast
          • First Responder Paws
          • Education Scholarship
  • Addiction
        • Treatment Programs
          • Treatment Program Overview
          • Alcohol Addiction
          • Drug Addiction Treatment
          • Behavioral Addiction
        • Levels of Care
          • Continuum of Care
          • Addiction Detox
          • Inpatient Addiction Treatment
          • Outpatient Addiction Treatment
        • What We Treat
          • Alcoholism
          • Amphetamines
          • Benzodiazepines
          • Cocaine
          • Heroin
          • Opioids
          • Sedative
  • Mental Health
        • Mental Health Rehab
          • Mental Health Rehab
          • Onsite Psychiatric Care
          • Dual Diagnosis
        • Levels of Care
          • Residential Mental Health Care
          • Outpatient Mental Health Care
        • What We Treat
          • ADD & ADHD
          • Anxiety Disorders
          • Bipolar Disorder
          • Depression
          • Eating Disorders
          • Personality Disorders
          • PTSD
          • Schizophrenia
          • Substance Use Disorder
          • Trauma
  • Programs
        • FHE Programs
          • Specialty Program Overview
          • Restore (Mental Health)
          • Empower! (Women's Program)
          • Shatterproof FHE Health(First Responders)
          • Compass Program
        • Support Programs
          • Alumni
          • Family Support
        • Therapies
          • Acupuncture
          • Breathwork Therapy
          • CBT (Cognitive Behavioral Therapy)
          • DBT (Dialectical Behavioral Therapy)
          • EMDR Therapy
          • Expressive Arts Therapy
          • Individual Therapy
          • Group Therapy
          • Gambling Therapy
          • Massage
        • Medical Care
          • Medical Integration
          • Ketamine Infusion
          • IV Vitamin
          • Fitness & Nutrition
          • Medication-Assisted Treatment
          • Medication Management
        • NeuroRehab Services
          • Neuro Rehabilitation
          • Neurofeedback Training
          • Neurostimulation Therapy
          • EEG Brain Mapping
          • Insomnia Treatment for PTSD
  • Resources
        • FHE Guides
          • Understanding Drug Abuse
          • Signs of Addiction
          • The Disease of Addiction
          • Confronting Addiction
          • Staging an Intervention
          • Rehab Success Rate – Does It Really Work?
          • Withdrawal Timelines
          • Life After Rehab
          • LGBTQ+ Community Resources
          • Veteran Resources
          • FHE Podcasts
          • Remote Resources Toolkit
        • Learning Center
          • Help for You
          • Help For Loved Ones
          • Help For Alcoholism
          • Help With Substance Abuse
          • Behavioral & Mental Health
          • Life in Recovery
          • Rehab Explained
          • Addiction Statistics
          • Our Research Articles
          • View All Articles
        • The Experience Blog
          • Addiction News
          • Alumni
          • Community Events
          • Expert Opinions
          • FHE Commentary
          • FHE News
          • Treatment Legislation
          • View All Articles
  • Admissions
        • Insurance
          • Blue Cross Insurance
          • Beacon Health / Value Options Insurance
          • Cigna Insurance
          • Humana Insurance
          • TRICARE Insurance
        • Admissions
          • Steps to Addiction Help
          • Will Insurance Cover Behavioral Treatment?
          • Self-Pay Rehab
        • FAQ
          • Keeping Your Job in Rehab
          • Example Day in Rehab
        • Contact Admissions
          • Contact Us
          • Secure Payment Form
  • Contact
  •  
Home > Featured in Mental Health > Overcoming Performance Anxiety: Tips for Athletes

May 13, 2023 By Kristina Robb-Dover

Overcoming Performance Anxiety: Tips for Athletes

Conquering Performance Anxiety: Advice for Athletes

Performance anxiety is a common experience among athletes of all ages. Prior to competing, athletes often experience a surge of adrenaline. While some associate this surge with feelings of anticipation and excitement, others connect it with feelings of stress, worry, and anxiety. For those who feel anxious, negative thoughts can become disruptive and negatively impact performance. The body becomes tense, and movements and plays the athlete has successfully completed dozens of times suddenly feel impossible.

While every athlete’s experience with performance anxiety may be unique, there are some common symptoms. These may include:

  • Stomach upset
  • Feeling jittery
  • Feelings of uncertainty
  • Lack of confidence
  • Sweating hands
  • Increased breathing rate
  • Tense muscles
  • Increased heart rate
  • Trembling
  • Muscles weakness
  • Feeling of panic

In more extreme cases, performance anxiety can trigger a panic attack. This may come with intense feelings of fear, chest pain, breathing difficulties and dizziness.

A certain amount of concern about performance isn’t a bad thing; in fact, it can motivate the athlete to take their training seriously and do their best when competing. However, when emotions run too high, it can be counterproductive, and negative self-talk can become a self-fulfilling prophecy when the athlete loses their confidence in their knowledge and training. Recognizing the thoughts and feelings behind performance anxiety can help athletes tackle it more effectively.

The Sports Anxiety Cycle - Understanding.
Understanding the Sports Anxiety Cycle

Overcoming Performance Anxiety

The good news is that performance anxiety is a problem that has a solution. By training the brain to perceive this type of stress differently, most athletes are able to overcome excessive pre-competition stress and channel it to improve their performance rather than impair it.

Reframing Negative Thoughts

Anxiety and anticipation are virtually indistinguishable from one another; the difference is in how the individual perceives what they’re feeling. For many athletes, simply reframing negative thoughts is enough to help them overcome the anxiety they feel before competing.

The first step to reframing negative thoughts is to recognize the thoughts that are distorted or don’t reflect reality. For example, for some people, negative thoughts may include downplaying or discrediting positive circumstances or potentially positive outcomes in favor of assuming the worst-case scenario. Other people may engage in negative self-talk or use “should” statements (“I should have practiced more/went to bed earlier/eaten differently.”)

Next, athletes can tackle negative thoughts by identifying their negative biases, or the negative assumptions they make about an outcome. When they’re feeling stressed before a competition, many discover that they assume the worst outcomes or the worst about themselves or their teammates. Negative thinking can become a habit that many people don’t even realize they’re engaging in, but changing internal dialogue can go a long way in preventing performance anxiety.

Thirdly, athletes can address negative thoughts by challenging them. Using “yes, but” phrases are an easy way to practice this. For example, “Yes, it’s true that this team beat our team last time, but we’ve improved significantly since then.”

Once an athlete learns to identify and challenge negative thoughts rather than automatically accepting them, they can reframe them and replace them with more objective, positive thoughts. This may involve using fewer negative words and looking at potentially stressful competitions as opportunities rather than threats. Using positive self-talk to counter negative thoughts can boost the athlete’s confidence in their ability.

Preparing Well

When most people think of preparing for competitions, they immediately imagine the physical training and conditioning that goes into being ready to compete. While physical training is certainly necessary and there are no shortcuts to achieving good form, mental preparation is equally critical for success. As U.S. Marine Corps General James Mattis famously said, “The most important six inches on the battlefield is between your ears.” This also holds true in sports, which require constant on-the-spot strategic thinking and problem-solving skills.

Visualization is a popular training technique that involves mentally rehearsing an upcoming competition. While most people do this naturally whether they realize it or not, visualization as a practice takes a mindful, positive approach that can enhance an athlete’s performance. It can improve the quality of an athlete’s movements, help them refine their strategies and gameplay, improve their concentration, and build their confidence. Because it stimulates the same region of the brain as the actual action, it can train the brain to succeed.

Many athletes also use breathing exercises to help them prepare to compete. Anxiety can cause increased heart rates, shortness of breath, and tense muscles, all of which can inhibit the body’s ability to move effectively, efficiently, and safely. By practicing breathing techniques, athletes can calm their minds, relax their muscles, and regain control of their bodies.

Most onlookers are excited about the competition itself, but few understand the level of preparation that goes into that relatively short performance. Adequate preparation requires both physical and mental training and conditioning and can help athletes tackle performance anxiety in sports.

Setting Realistic Goals

Oftentimes, sports performance anxiety comes when the individual puts too much pressure on themselves to succeed. While it makes sense to be concerned about performance—it would be hard to be a good athlete if you don’t care about the outcome of a competition—focusing solely on results and being afraid of not performing up to expectations can be counterproductive.

Instead of setting overly ambitious goals that may not be attainable, athletes can alleviate sports performance anxiety by setting measurable, realistic goals that reflect their abilities and the scope of their control. For example, having a goal of winning a match may not be realistic. However, making it a goal to get adequate sleep and nutrition before a competition, to be on time for practices, and to focus on teamwork are all measurable and within the individual’s ability to achieve. As time goes on, the athlete may continue to amend their goals to be more challenging.

Overly ambitious goals can feel impossible to achieve, creating a cycle of doubt, negative thinking, and discouragement. However, by setting reasonable goals that are within the individual’s control and then breaking those goals down into actionable steps, the athlete has a simple way to measure their performance and track their progress. This can build their confidence and help them feel ready to take on challenging competitions.

While anxiety can have a significant impact on how an athlete performs physically, its root cause is mental. No amount of training and conditioning can override this type of anxiety, but athletes can deal with it by tackling its root cause. Reframing negative thoughts, taking the time to mentally prepare for a competition, and setting achievable goals can help athletes achieve peak performance.

Filed Under: Featured in Mental Health, Behavioral & Mental Health

About Kristina Robb-Dover

Kristina Robb-Dover is a content manager and writer with extensive editing and writing experience... read more

Primary Sidebar

Learning Center

  • Help for You
  • Help For Loved Ones
  • Help For Alcoholism
  • Help With Substance Abuse
  • Behavioral & Mental Health
  • Life in Recovery
  • Rehab Explained
  • All Articles

Sign up for the Blog

Our Facilities

Take a look at our state of the art treatment center.

View Our Gallery

The Experience Blog

  • Addiction News
  • Alumni
  • Community Events
  • Expert Columns
  • FHE Commentary
  • FHE News
  • Treatment Legislation
  • All Articles

Footer

FHE Health

© 2025 FHE Health

505 S Federal Hwy #2,
Deerfield Beach, Florida 33441
1-833-596-3502
youtube facebook instagram linkedin twitter
  • Contact
  • Careers at FHE Health
  • Privacy Policy
  • Sitemap
A+ BBB and Top Places to Work - Sun Sentinel

Copyright © 2025 · FHE Theme On Genesis Framework · WordPress · Log in

Manage Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}

The FHE Health team is committed to providing accurate information that adheres to the highest standards of writing. If one of our articles is marked with a ‘reviewed for accuracy and expertise’ badge, it indicates that one or more members of our team of doctors and clinicians have reviewed the article further to ensure accuracy. This is part of our ongoing commitment to ensure FHE Health is trusted as a leader in mental health and addiction care.

If there are any concerns about content we have published, please reach out to us at marketing@fhehealth.com.

833-596-3502

Text/Call Me