What are the Differences Between Anxiety and Performance Anxiety in Sports
Anxiety and performance anxiety are often thought of as one and the same. However, performance anxiety is one of the many different types of anxiety that can impact athletes and non-athletes alike. By understanding the nuances of anxiety and performance anxiety, athletes and their support systems can develop tailored strategies to manage these experiences and foster both athletic success and mental well-being.
What Is Anxiety?
Anxiety is a natural response to stress. It involves feelings of fear, worry, or apprehension that may or may not be tied to a specific situation. While anxiety can sometimes help people stay alert and focused, excessive or chronic anxiety interferes with daily life.
Key Features of Anxiety:
Generalized: Anxiety can occur across various settings (i.e. school, work, social gatherings) and is not limited to performance situations.
Physical Symptoms: Increased heart rate, muscle tension, sweating, or gastrointestinal issues.
Cognitive Symptoms: Excessive worry, racing thoughts, or difficulty concentrating.
Behavioral Impact: Avoidance of feared situations, restlessness, or irritability.
Anxiety disorders, such as Generalized Anxiety Disorder (GAD), occur when these symptoms become persistent and significantly disrupt daily functioning. Athletes experiencing anxiety may struggle not only during competition and training but also in their academic and personal lives.
What Is Performance Anxiety?
Performance anxiety is a specific type of anxiety that occurs when athletes face situations where they feel pressure to perform well or worry about being evaluated by others. Whether it’s stepping up to take the final shot, competing in front of a large crowd, or trying out for a team, the fear of failure or judgment can become overwhelming.
Key Features of Performance Anxiety in Sports:
Sport-Specific: Occurs during practices, games, competitions, showcases, or tryouts.
Outcome-Oriented: Worrying about missing a penalty kick, striking out, making a mistake, letting in a goal, making a time cut, letting down teammates/coaches, or not making a specific team.
Physical Symptoms: Muscle tightness, rapid breathing, trembling, sweating, or nausea that can impair coordination and focus.
Cognitive Disruption: Persistent worry, lack of confidence, or perfectionistic thinking that interferes with focus and preparation; fear of negative evaluation or making mistakes can heighten distractibility and impair decision-making.
Emotional Dysregulation: Feelings of overwhelm, self-doubt, fear, or frustration that can lead to irritability, hopelessness, or mood swings, affecting the athlete’s mental readiness and resilience.
Impact on Athletic Performance: Overthinking and future tripping can disrupt the connection to the present moment and inhibit muscle memory, leading to mistakes or a decline in performance.
While some level of pre-game nerves is normal and even beneficial, severe performance anxiety can hinder an athlete’s ability to perform to their potential and enjoy their sport.
Anxiety vs. Performance Anxiety
Scope:
Anxiety affects multiple areas of life and may not be tied to a specific event or trigger.
Performance anxiety is limited to situations involving evaluations, outcomes, or high expectations.
Triggers:
Anxiety may be triggered by various stressors, such as relationships, finances, or health concerns.
Performance anxiety is directly linked to specific scenarios (i.e. sports, music, dance, theatre, etc.) such as high-stakes competitions or performances.
Duration:
Anxiety can be chronic, lasting for weeks, months, or longer.
Performance anxiety is typically temporary, subsiding after the competition or event ends.
Impact:
Anxiety can lead to long-term challenges in functioning across multiple domains.
Performance anxiety primarily impacts specific moments of performance.
Strategies for Managing Anxiety and Performance Anxiety
For Athletes:
Understand Your Anxiety: Identify whether your anxiety is related strictly to performance or generalized to many experiences outside of sports. Knowing this will help connect you to the most appropriate provider.
Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, and mindfulness can reduce physical symptoms of anxiety.
Visualize Success: Use imagery to rehearse positive performance outcomes, building confidence and reducing anticipatory worry.
Focus on Controllables: Direct attention to factors within your control, such as effort, preparation, and attitude, rather than uncontrollable outcomes like the opponent's skill.
Rehearse Affirmations: Replace “What if I fail?” with “I’ve trained hard, and I’m ready to compete.”
Stay in the Present Moment: Focus on each play or movement instead of worrying about the final score.
For Coaches and Support Systems
Foster a Supportive Environment: Emphasize improvement and effort over outcomes.
Coaches and support systems significantly shape how athletes experience anxiety in sports. The feedback, values, and attitudes that coaches convey can either exacerbate or mitigate performance anxiety.
Normalize Anxiety: Help athletes understand that anxiety is a natural part of competition and can be managed effectively.
Build Confidence Through Preparation: Ensure athletes feel ready by focusing on consistent training and skill mastery.
Recognize When Professional Help is Needed: If performance anxiety becomes a recurring issue, consider consulting a sports psychologist or therapist who specializes in anxiety management.
When to Seek Professional Help
While self-help strategies and support from loved ones can be effective, professional intervention may be necessary if:
Symptoms of anxiety persist or worsen.
Anxiety disrupts daily functioning, relationships, or training.
Performance anxiety leads to avoidance of competition, loss of joy, or a significant decline in performance.
Sports psychologists, therapists, and counselors who specialize in working with athletes and performers can help address both anxiety and performance anxiety. Techniques like CBT, ACT, or even guided imagery can be effective.
Closing the Gap Between Anxiety and Confidence
Anxiety and performance anxiety are distinct challenges that athletes may face, but both are manageable with the evidenced-based strategies and support. Recognizing the difference allows athletes and their support systems to address these experiences appropriately, fostering mental wellness and athletic success.
If you or someone you know is struggling with anxiety or performance anxiety, remember that seeking help is a sign of strength. Together, we can create a culture where athletes thrive, not just in their sport but in every aspect of life.
Need help and not sure where to start? Reach out to Athlete Insight to schedule a complimentary discovery call to learn explore whether our services are the right fit for you.