Performance anxiety – it’s something every athlete has dealt with at some point. Whether it’s before a big competition, in the middle of a high-pressure moment, or when expectations feel sky-high, the weight of it can be overwhelming. But here’s the thing: Performing under pressure and anxiety doesn’t have to hold you back. With the right mindset and tools, you can actually use it to help you perform your best.
What is Performance Anxiety?
Performance anxiety isn’t just nerves—it’s your body’s way of preparing for something important. It’s the rush of energy, the heightened awareness, and, yes, sometimes the overwhelming doubt that creeps in. The key isn’t to avoid it entirely but to figure out how to manage it so it works for you, not against you.
Sometimes, performance anxiety can lead to bigger challenges like mental blocks. Think of Simone Biles during the Tokyo Olympics—her experience with the “twisties” was a powerful example of how mental pressure can affect even the most prepared athletes. Simone made the bold decision to step back and prioritize her mental health, something you can learn more about in her Netflix documentary Simone Biles Rising.
Balancing the Dials: Emotion and Logic
When performing under pressure, think of your mental state as having two “dials”: emotion and logic. These dials are tools you can adjust depending on what’s happening in the moment.
- Emotion Dial: This is your passion, energy, and intensity. If it’s cranked too high, you might feel overwhelmed or reckless. Too low, and you might lack the drive to push yourself.
- Logic Dial: This is your ability to think clearly and make smart decisions. If it’s turned up too much, you might overthink or hesitate. Too little, and you might be impulsive or miss important details.
The sweet spot is different for everyone, but here’s a tip: when you’re feeling overly emotional, lean into logic by focusing on your breathing or breaking things into simple, manageable steps. If you’re feeling flat or disconnected, turn up the emotion by reconnecting with your purpose, your teammates, or what makes you love your sport in the first place.
5 Questions to Build Your Mental Game
Performance anxiety can feel like it’s happening to you, but the truth is, you have more control than you think. Start with these five questions to build a stronger mental foundation:
- Why Do You Compete?
- What makes your sport worth all the time, effort, and sacrifices? Is it the thrill of competition? The love of the game? Or maybe the challenge of pushing yourself?
- Knowing your “why” can ground you when things get tough. It’s like an anchor that keeps you steady when the waves of pressure roll in.
- What Are You Trying to Achieve?
- Set clear goals. Are you aiming for a personal best? To win? To improve in a specific area? Anxiety thrives in uncertainty, so when you know your “what,” you give your mind a target to focus on.
- How Will You Get There?
- What’s your game plan? What are your strengths, and how can you use them under pressure?
- Self-awareness is everything here. If you want more insight into building genuine confidence based on skills, not just hype, check out Confidence is not the magic ingredient!.
- When Do You Put in the Work?
- Pressure moments aren’t just about game day—they’re built in training. When and how are you practicing not just your skills but your mental game? Visualization, routines, and mindfulness are all tools you can sharpen ahead of time.
- Anxiety often fades when you trust the work you’ve put in
- Who’s in Your Corner?
- No one succeeds alone. Who supports you, challenges you, or reminds you of your potential?
- And just as important, who do you want to be? When you know the kind of athlete and person you’re striving to become, it’s easier to stay grounded. If stress or trauma from your sport feels like it’s holding you back, EMDR Therapy for Athletes and Performers could be a helpful path forward.
Simple Tools for Performing Under Pressure
Here are a few tools you can keep in your back pocket to handle anxiety and stay focused when it matters most:
- Breathe It Out
- Slow, intentional breathing helps calm your body and clears your head. Try inhaling for four seconds, holding for four seconds, and exhaling for four seconds. Repeat a few times until you feel more centered.
- Set a Routine
- A solid pre-performance routine gives you something consistent to rely on. It could be a warm-up playlist, visualizing success, or stretching—it’s all about finding what works for you.
- Have a Reset Cue
- Mistakes happen, and it’s easy to spiral into negative self-talk. A reset cue—a clap, a deep breath, or saying “next play”—can help you break that cycle and return your focus to the present.
- Resetting also helps activate the Task Positive Network (TPN) in your brain. The TPN is the system responsible for goal-directed action, problem-solving, and staying locked into the task at hand. Activating it helps shift your brain away from anxiety-driven loops and back into action. You can learn more about how the TPN works and how to engage it effectively in my article, How Do I Calm My Nerves? Does It Feel LikeBeing Anxious Is Your Default Setting?.
Conclusion
Performance anxiety doesn’t mean something’s wrong with you—it means you care. The most successful athletes aren’t the ones who never feel pressure; they’re the ones who learn how to work with it. By balancing your logic and emotion dials, connecting with your “why,” and leaning into tools like these, you can turn anxiety into an advantage.
And remember: every challenge is an opportunity to grow. So, the next time you are performing under pressure, don’t run from it—lean in. That’s where the magic happens.