The Hidden Challenge in Athletics: Performance Anxiety
Everyone feels anxious at times. It’s a completely normal part of being human, but when that anxiety builds up, especially for athletes, it can start to chip away at both performance and mental well-being. If you’re an athlete and you’re experiencing an increased heart rate, sweating, muscle tension, decision paralysis, or shaking every time you step onto the court or on the field, you may be experiencing performance anxiety.
It is common among athletes to experience anxiety, but if the anxiety is so distressing it impacts your performance, then that’s something to pay attention to. Anxiety is a psychological state in reaction to perceived stress, and sports performance anxiety is a typical response to a situation where an athlete’s skills are being evaluated (Ford et al., 2017). Some additional signs of anxiety include biting fingernails, negative thoughts, and inattention. Research indicates that athletes may be at higher risk for mental health challenges due to factors like public visibility, peer expectations, frequent relocation, and the pressure to consistently perform well (Neumann & McInnes, 2025). Over time, these stressors can contribute to ongoing anxiety and performance-related stress. Additionally, when athletes are placed in stressful situations, negative thoughts can increase the likelihood of injury. Sports performance anxiety can also slow down recovery after an injury and raise the risk of reinjury. Because of this, it’s important to recognize when you may be experiencing sport-related anxiety.
One helpful strategy for managing sports-related anxiety is cognitive reframing; this means learning to shift the way you interpret setbacks. For example, instead of thinking, “I messed up, I’m not a good basketball player,” you tell yourself, “One mistake doesn’t define my ability. I can focus on what I can control and get the next one.” This allows you to build confidence while still acknowledging the mistake and making room for improvement. Research shows that when athletes express their emotions through writing, they experience less anxiety before performing. This might look like writing down your fears then combating that with positive affirmations like “It’s okay that I’m nervous,” and “Even if I mess up, I will keep pushing,” (Mankad et al., 2009). Another strategy could be as simple as downloading an app like Headspace or Calm to practice meditation as a healthy coping mechanism when you feel anxious. Athletes are often expected to stay strong, focused, and confident, but anxiety is real and it’s important to have these conversations.
To learn more about our services, contact us at info@williamspsychological.org or call our administrative team directly at 309-204-6766.
Dr. Cedric Williams is a Licensed Clinical and Consulting Psychologist. He has worked with individuals, coaches, and teams in collegiate and professional sports who are experiencing interpersonal and intrapersonal challenges.
Additional resources:
The Hidden Opponent: An athlete-led organization focused on mental health in sports. They share stories, resources, and support groups. https://www.thehiddenopponent.org/
Athletes for Hope: A directory of resources, tips, and athlete-driven stories about navigating stress, identity, and pressure. https://www.athletesforhope.org/2019/05/mental-health-and-athletes/
References:
Ford, J., Ildefonso, K., Jones, M., & Arvinen-Barrow, M. (2017). Sport-related anxiety: current insights. Open Access Journal of Sports Medicine, Volume 8, 205–212. https://doi.org/10.2147/oajsm.s125845
Mankad, A., Gordon, S., & Wallman, K. (2009). Psycholinguistic analysis of emotional Disclosure: A case study in Sport Injury. Journal of Clinical Sport Psychology, 3(2), 182–196. https://doi.org/10.1123/jcsp.3.2.182
Neumann, D. L., & McInnes, M. (2025). A brief writing intervention assists athletes to cope with performance failures. PsyCh Journal. https://doi.org/10.1002/pchj.70026
Denaiya Pendleton, Intern at Williams Psychological Services
Cedric Williams, Ph.D., Licensed Clinical Psychologist