Athletic anxiety is a common experience among athletes at all levels of competition. It’s a response to the perceived pressure and expectations associated with performance. I like to say that anxiety and intensity are two sides of the same coin for athletes. Furthermore, understanding both sides is the key to managing it with confidence.

When you feel anxious, your body is activating its fight-or-flight response, preparing you to face a challenge. This physiological response can include increased heart rate, heightened awareness, and a surge of adrenaline. Rather than seeing anxiety as a negative force, athletes can learn to recognize it as a signal that their body is getting ready to handle the demands of competition.

Anxiety becomes problematic only when it interferes with performance. The key is to manage and channel it effectively. Athletes should understand that anxiety is a normal part of the competitive process and can be harnessed to enhance focus, intensity, determination, and confidence. By reframing anxiety as a natural response to competition, athletes can reduce their stress and use the energy it provides to their advantage.

The Myths and Facts of Anxiety

Myths	Facts
Anxiety is a sign of weakness.	Anxiety is a normal physiological response to competition and can happen to even the most experienced athletes. It is not a sign of weakness but rather an indication that the body is preparing for peak performance.
Only inexperienced athletes get anxious.	Even elite athletes experience anxiety. The difference lies in how they manage it. Experienced athletes use techniques such as deep breathing, visualization, and positive self-talk to keep their anxiety in check.
Anxiety always harms performance.	While excessive anxiety can be detrimental, a manageable level of anxiety can actually enhance performance by increasing alertness and focus. The key is to find the right balance and use anxiety as a motivating force.
You should try to eliminate all anxiety before a competition.	Attempting to eliminate all anxiety is unrealistic and unnecessary. Instead, athletes should aim to control their anxiety through mental skills training and acceptance, turning it into a tool for improved performance.
Feeling anxious means you’re not prepared.	Preparation and anxiety are not mutually exclusive. Even well-prepared athletes can feel anxious. This anxiety can be a sign that you care deeply about your performance and are invested in the outcome.
Feeling anxious means you’re not confident.	Confidence and anxiety can coexist. Even confident athletes can feel anxious before a competition. Confidence comes from trust in your preparation and abilities, while anxiety is a natural response to the uncertainty of the outcome.
Anxiety is purely mental.	Anxiety has both mental and physical components. Understanding this can help athletes address it from multiple angles, including mental strategies like mindfulness and physical strategies like relaxation techniques.

By dispelling these myths and understanding the true nature of athletic anxiety, athletes can approach their training and competition with greater confidence. Embracing anxiety as a natural part of the athletic experience allows athletes to focus on managing it effectively, ultimately leading to improved performance and enjoyment of the sport.