Anxiety is a common feeling that every individual experiences in their life. It is a normal reaction for people to stress worrying about upcoming events. And, it is obvious to get anxious about particular things or events. Be it a working professional or a sportsperson everyone experiences anxiety many times in their life. But when anxiety goes beyond control, it affects people in many ways. In this article, we will discuss how anxiety affects athletic performance. We will also discuss the symptoms and causes of performance anxiety. Moreover, in this article, you will learn how anxiety solutions boost sports performance.
Understanding The Connection Between Athletic Performance and Anxiety
Athletic performance and anxiety share a complex yet close connection. According to studies, a certain amount of anxiety is good and important for athletes. It increases their focus and boosts their motivation. But you must have heard an ancient proverb stating, “Excess of everything is bad.” So, excessive anxiety has many negative outcomes affecting your life in many ways.
Anxiety during any sports event can interfere with the performance of the athletes. It becomes difficult for them to focus and perform well while being anxious. Intense physical symptoms of anxiety and negative thoughts may affect their confidence. Athletes start doubting their hard work, skills, and their ability to perform well.
What Are the Symptoms and Causes of Performance Anxiety?
Every individual is different from others having different personalities, choices, and mindsets. The way anxiety affects them and how they deal with is also different from other people. In this section, we will discuss some common signs and causes of performance anxiety. Some common signs of performance anxiety are:
- Apprehension
- weakness
- Butterflies in the stomach
- chills, trembling and shaking
- clammy hands and sweating
- fatigue and muscle tension
- increased heart rate and breathing rate
In some cases, people may experience panic attacks because of performance anxiety. So, may suffer from chest pain, intense fear, nausea, and dizziness.
Causes of athletic performance anxiety
Many factors are responsible for causing sports performance anxiety. Some of these are as follows:
Social anxiety: People who fear facing social situations might have anxiety issues. They become anxious thinking of performing in front of so many people.
Lack of experience: Athletes with less experience have become anxious about their performance. Anxiety affects performance more in less experienced athletes than the experienced ones. Because they have a lack of knowledge about competition and managing such feelings.
Solo sports: Athletes who participate in solo sports have more chances of being anxious than those who play team sports. In solo sports, the athlete itself bears all the pressure of competition. While in team sport, all the players manage the pressure and don’t feel like competing alone.
Methods To Cope with Athletic Performance Anxiety
It is very obvious to experience athletic performance anxiety. But with proper management, you can prevent yourself from its negative effects. Many methods and strategies are there to help you manage performance anxiety. Here are some of the best anxiety management tips:
Relaxation techniques: Meditation, mindfulness, and deep breathing are some techniques that relax your mind. Moreover, progressive muscle relaxation is also helpful in managing anxiety.
Positive self-talk: The way you talk to yourself about the performance can also change the intensity of anxiety you experience. Studies show that positive self-talk boosts self-confidence. It throws away negative thoughts, reduces anxiety, and improves performance.
Reappraise arousal: It is crucial to understand the relationship between arousal and performance. The Yerkes-Dodson Law states that there is an optimal level of arousal that boosts performance. When the arousal level is too low, performance is suboptimal. When the arousal level is too high, performance reduces. Although the optimal arousal level is different for every individual. Athletes should learn to use their arousal positively like reappraising anxiety in excitement.
Besides different methods and strategies, you can use anti-anxiety medications to manage anxiety. These medicines will calm your mind, reduce anxiety, and make you feel better. As a result, you can focus on your abilities and perform well.
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