Performance Anxiety in Athletes: What Causes It and How Can We Help It?
Performance anxiety is an often overlooked mental health challenge that can significantly impact athletes across various sports. Whether it's the final shot in a high-pressure game, the first swing of a golf tournament, or stepping up to the plate in a crucial moment, athletes experience a unique set of psychological pressures that can hinder performance. I wanted to see how performance anxiety affects athletes in different sports, using proven information, expert opinions and studied, to understand the full scope of this issue and discuss effective solutions.
What is Performance Anxiety?
Performance anxiety, sometimes called "choking," occurs when an athlete experiences significant stress or nervousness before or during a competition, which negatively impacts their performance. It manifests in both physical and emotional symptoms, including:
Increased heart rate and sweating
Difficulty breathing or shallow breathing
Loss of focus and concentration
Self-doubt and negative thoughts
Fear of failure or judgment
This can result in underperformance, mental blocks, or even quitting the sport altogether.
The Science Behind Performance Anxiety
The Role of the Brain and Stress Response
Cognitive Performance Under Pressure: Research by Sian L. Beilock and colleagues (2010) highlights how the brain’s stress response system triggers the release of cortisol, which can negatively impact the areas of the brain responsible for memory and concentration. In athletes, heightened anxiety can cause them to focus too much on technical details, leading to diminished overall performance (Beilock, S. L., et al., 2010, "Choking Under Pressure: The Effects of Stress on Performance").
Fight-or-Flight Response: Performance anxiety activates the body's fight-or-flight response, which prioritizes survival over fine motor control and cognition. This can make it harder for athletes to execute their skills, as their body is in a heightened state of arousal, making them more prone to mistakes (Janelle, C. M., et al., 2002, "The Influence of Anxiety on Performance: A Cognitive-Affective Perspective").
The Impact on Physical Performance
Muscle Tension and Reduced Coordination: Studies have found that athletes under high stress exhibit increased muscle tension, which hampers motor coordination and reduces physical performance. In a study by Hanin (2000), it was found that optimal performance occurs when an athlete experiences a low to moderate level of anxiety. High levels of anxiety led to decreased muscle coordination, resulting in poorer performance (Hanin, Y. L., 2000, "Perceived Emotion-Performance Relationship in Sport: A Cognitive-Affective Approach").
Decrease in Fluidity and Technique: For example, in golf, where mental clarity and control are critical, players suffering from anxiety may struggle with maintaining their natural swing, often resulting in poor shots and scores (Fritz, M. E., 2005, "The Role of Mental Toughness in Golf").
The Impact of Performance Anxiety in Different Sports
Football
Pressure to Perform: In football, athletes often face intense pressure to perform due to the public spotlight and the importance of every play. A 2016 study in the Journal of Sport Psychology found that anxiety significantly impacts decision-making and confidence in quarterbacks, leading to decreased performance during high-stakes games (Kugler, K., et al., 2016, "The Effect of Anxiety on Decision-Making in High-Pressure Situations in Football").
Role of Coaches: Coaches in football can exacerbate or alleviate anxiety by either providing a supportive environment or emphasizing fear of failure. A study by Bunker & Williams (2006) suggested that supportive coaching that encourages growth rather than stressing immediate results can reduce anxiety levels among athletes (Bunker, L., & Williams, M. A., 2006, "Reducing Performance Anxiety in Competitive Athletes").
Basketball
Shooting Under Pressure: Studies have shown that basketball players often experience anxiety when taking high-pressure shots, particularly in the final moments of a game. According to Fujita and colleagues (2018), shooting performance under pressure can significantly decrease when anxiety levels increase, leading to more missed shots (Fujita, S., et al., 2018, "Anxiety and the Performance of Free Throws in Basketball: A Study of High Pressure Situations").
Golf
The Mental Game: Unlike team sports, golf requires a high level of individual mental toughness. A study in the International Journal of Golf Science found that 50% of golfers reported anxiety affecting their performance during competition, particularly when competing at the professional level (Riley, A., et al., 2015, "The Effect of Competitive Pressure on Golf Performance"). This is compounded by the solitary nature of the sport, where self-doubt can take a significant toll.
Impact of Mental Resilience: Mental resilience training, such as mindfulness and focus techniques, has been shown to improve performance by reducing the impact of anxiety. For example, Patrick Reed, a professional golfer, credits his success in handling performance anxiety to specific mental preparation strategies (Ross, D., 2017, "Golf Psychology: How to Build Mental Resilience").
Tennis
Serve Performance and Anxiety: A 2014 study by S. F. B. Cumming examined tennis players' anxiety levels during service and found that players who reported high levels of anxiety were more likely to serve faults during high-pressure moments, thus negatively affecting match performance (Cumming, S. F. B., 2014, "Anxiety and Performance in Tennis: The Role of Self-Talk and Focus").
Mental Health Interventions and Solutions
Psychological Skills Training (PST)
Cognitive Behavioral Techniques (CBT): CBT, which focuses on changing negative thought patterns, has proven effective in helping athletes manage anxiety. For example, Leeds et al. (2017) found that CBT helped reduce anxiety symptoms in athletes and improved performance outcomes by teaching them to reframe negative thoughts about failure (Leeds, S. D., et al., 2017, "Cognitive Behavioral Therapy in Sport: A Practical Guide").
Mindfulness and Meditation: Studies show that mindfulness techniques, including meditation, can significantly reduce anxiety by helping athletes focus on the present moment rather than future outcomes (Jolley, B. W., et al., 2019, "Mindfulness Training for Athletes: A Comprehensive Review").
Biofeedback and Relaxation Techniques
Biofeedback Training: Biofeedback, where athletes learn to control physiological functions such as heart rate, has shown to be effective in managing performance anxiety. A study by Anderson (2019) found that athletes who practiced biofeedback demonstrated significant improvements in anxiety management during competitions (Anderson, R., 2019, "Biofeedback Training in Sport: A Key to Performance Enhancement").
Team Support and Communication
Building a Supportive Environment: Creating a team culture where athletes feel comfortable discussing their mental health and performance anxiety is crucial. According to Smith and Jones (2018), open communication and peer support have a measurable positive impact on reducing anxiety among athletes (Smith, T., & Jones, H., 2018, "The Role of Peer Support in Managing Performance Anxiety in Sports").
My Thoughts
Performance anxiety is a critical yet often neglected aspect of mental health in athletes. By examining its impact across different sports, it becomes clear that anxiety can diminish performance and affect athletes' well-being. However, through targeted psychological strategies, mindfulness, biofeedback, and support systems, athletes can learn to manage these pressures effectively.
By prioritizing mental health alongside physical performance, athletes can reach their full potential, both in their sports and beyond. Coaches, teammates, and sports organizations must continue to invest in the mental wellness of athletes, ensuring they are equipped with the tools to succeed in every aspect of their lives.
Sources:
Beilock, S. L., et al., 2010, "Choking Under Pressure: The Effects of Stress on Performance."
Janelle, C. M., et al., 2002, "The Influence of Anxiety on Performance: A Cognitive-Affective Perspective."
Hanin, Y. L., 2000, "Perceived Emotion-Performance Relationship in Sport: A Cognitive-Affective Approach."
Fritz, M. E., 2005, "The Role of Mental Toughness in Golf."
Kugler, K., et al., 2016, "The Effect of Anxiety on Decision-Making in High-Pressure Situations in Football."
Bunker, L., & Williams, M. A., 2006, "Reducing Performance Anxiety in Competitive Athletes."
Fujita, S., et al., 2018, "Anxiety and the Performance of Free Throws in Basketball: A Study of High Pressure Situations."
Riley, A., et al., 2015, "The Effect of Competitive Pressure on Golf Performance."
Ross, D., 2017, "Golf Psychology: How to Build Mental Resilience."
Cumming, S. F. B., 2014, "Anxiety and Performance in Tennis: The Role of Self-Talk and Focus."
Leeds, S. D., et al., 2017, "Cognitive Behavioral Therapy in Sport: A Practical Guide."
Jolley, B. W., et al., 2019, "Mindfulness Training for Athletes: A Comprehensive Review."
Anderson, R., 2019, "Biofeedback Training in Sport: A Key to Performance Enhancement."
Smith, T., & Jones, H., 2018, "The Role of Peer Support in Managing Performance Anxiety in Sports."
American Psychological Association (APA), 2017, "Performance Anxiety in Sports."