Performance Anxiety and Choking: How to Overcome Pressure

Many athletes can probably relate to the feeling of nervousness. Knowing that you’re about to have a big game and that horrible feeling before. It may even go into the game itself and get in the way. It’s the last thing you need. This feeling is called performance anxiety, or more commonly known as choking under pressure. Here we’re going to look at some of the causes of choking and what we can do to help deal with it.

What Can Cause Performance Anxiety?

Performance anxiety can happen for different reasons, and it's different for everyone. Here are a few common causes:

Fear of Failure: Athletes worry about letting down their teammates, coaches, fans or themselves. This fear can create a lot of pressure, making them anxious and affecting how well they play.

High Expectations: Athletes who've been successful before might feel the pressure to keep up their good work. This pressure can put unrealistic demands on themselves and make them anxious. In turn, it can stop them from doing their best.

Negative Self-Talk: The way an athlete will talk to themselves will sway performance. If these thoughts are negative, like doubting their abilities, it can hurt their confidence and make them anxious.

Overthinking: Athletes can think about situations or techniques too much. When they focus too much on the details, it can make them freeze up during the game and lose the flow that can help with creating high performance.

What is Choking and How Can We Help It?

Choking under pressure is when athletes suddenly don't perform well during important moments. They might lose focus, make unexpected mistakes, or get stuck mentally, even though they usually perform well in training. Here’s how we can help with choking.

Helpful Thoughts: Athletes can challenge unhelpful thoughts with helpful ones. By looking at the situation in a more constructive view you can replace the negative consequences of the unhelpful thought with the consequences of the help one. Overall giving yourself better chances of performing well.

Relaxation Techniques: Athletes can practice calming exercises like deep breathing, visualisations, etc. to stay focused and relaxed. This helps control anxiety and keep concentrated on the game.

Practice Under Pressure: Coaches and sport psychologists can create tough situations in practice. By practicing under pressure, athletes learn the skills to get used to it. This means it's not as difficult during a real game scenario.

Pre-Performance Routines: Having a routine before the game can make athletes feel comfortable and calm. This could include warm-up exercises, visualization, and positive self-talk to boost confidence.

Get Psychological Support: Athletes shouldn't be afraid to talk to sport psychologists or mental performance coaches. Experts can give personalised advice and support to deal with challenges that can stop good performances.

Performance anxiety is common, but we shouldn't let it stop you from giving your best performance. By understanding what causes these feelings and using simple techniques, athletes can handle pressure better and performance in competition. Our mental framework is just as important as physical skills, and with the right mindset, athletes can overcome any challenge they face. Remember, staying cool under pressure is a skill that can be learned, and with practice, athletes can conquer their nerves and achieve great success in sports.

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