From the well-documented stories of professional golfers like Greg Norman, who collapsed
under pressure, in the final round of the 1996 Masters Tournament, to the amateur players
who find themselves unable to compete in competitions, athletes at all levels can face anxiety that inhibits or even paralyses their ability to perform.
Sports Performance Anxiety
Experiencing nervousness before a big sports event is normal, but what happens when this anxiety gets in the way during the event? Do you perform well during training but freeze during competition? This “freeze” is what is referred to as sports performance anxiety.
It is a phenomenon in which performance is suddenly and severely impaired by intense anxiety. It is most problematic in sports requiring fine motor skills such as golf, snooker, tennis, squash and darts. Performers as notable as John McEnroe, Ian Woosnam and Eric Bristow have been sufferers. They report experiencing rapid heartbeat, shakes, butterflies in the stomach, racing thoughts and panic. Often, there are unintentional muscular movements or the tension becomes so great that a movement cannot be completed.
As a psychologist working with a number of sportsmen and women, I’ve had the opportunity to interact with all kinds of athletes and sports persons, many of whom have experienced anxiety that has affected their personal lives, their academic efforts and their athletic performance. In fact, research suggests that performance anxiety is the number one reason athletes seek the services of psychologists.
Why does sports performance anxiety happen?
Stress often increases in athletes and players on game day because (1) they have an audience and (2) they have extremely high expectations of their success. It is rarely the external situation that causes stress, but rather the athlete’s perception of the situation that causes it. Ex: “I have to be the best”, “If I do badly my fans will hate me” “they will call me a loser” “what will others think of me?” Why such thoughts arise may be of interest, but knowing the answer isn't always necessary to overcome them.
How do we handle sports performance anxiety?
Research shows that two effective strategies to mediate performance anxieties are meditation and guided imagery.
A few weeks before an important game, try sitting every second day for 15-20 minutes alone in a room in a comfortable chair with your eyes closed. Sit with legs and arms uncrossed. Begin to visualize your stomach as a brightly colored balloon. Slowly and deeply breathe in and out and visualize your stomach (not your lungs!) inflating and deflating. Use your breathing as a point of concentration. When your mind inevitably wanders, patiently bring your attention back to your breathing. Notice how your anxiety level rises and falls depending on how successful you are at maintaining focus.
During these exercises, begin to imagine performance situations. For example, visualise yourself going through your race day ritual. Visualise every stage of your event and write a positive story in your imagination. Observe the shifts in your anxiety level during this imagination and the factors that impact it. When negative self-talk (Ex: “I can’t, I am a loser, I messed it up again”) enters your mind, challenge or replace negative self-talk with positive self-talk (“I’ve worked hard, I will do my best, I am going to focus on the game and not on anything else”). When images (ex: being ashamed, losing) enter your mind, work to erase these images and return focus to your breathing.
Experiment with a manageable number of verbal/mental cues to control your performance technique as well. For example, cues during running can focus on relaxation of facial muscles, driving the arms around a still torso and, letting the arm swing determine the leg lift and stride length. Tennis players might develop a pre-serve and between-point routine to maintain focus and reduce anxiety. A cyclist might write an affirmation on a shoe, towel, or hand as a reminder to focus on a particular technique.
Remember, like in sport, practice makes perfect, and most of these tips require a daily commitment before stepping foot on the court or start line.Here are some tips other than the methods mentioned above that can help control your nerves before and during an event
Before the event:
Accept, rather than fight, the nervous energy you feel. That adrenaline rush you feel is normal and it is part of your body's natural preparation for the competition. Notice it, but don't focus on it. Once the game starts, that feeling will subside as it always does.
Prepare both mentally and physically. Arrive at the event with plenty of time so you aren't rushed, which only increases your stress. Get a thorough warm-up. Do some easy stretching. Know the course.
During the event:
Stay present in the moment. If you find yourself thinking negative thoughts or negative self-talk, stop and focus only on your breathing. Focusing on your breathing rhythm will automatically pull you back into the present.
Focus on your breathing and play as though you are enjoying it. Chances are you will realize that you are enjoying it despite the occasional less than perfect performance !!
References:
Carbonel, D.(2016). Blocked by Performance Anxiety. Retrieved from http://www.anxietycoach.com/performanceanxiety.html
Jarvis, M. (1999). Sports Psychology: A Student’s Handbook. New York, NY: Routledge
Lavallee, D., Kremer, J., Moran, A.P., Williams, M. (2004).Sport Psychology: Contemporary Themes. London: Palgrave Macmillan.
Comments