Sports Performance Anxiety: Causes, Symptoms & How to Overcome It
Feeling nervous before a big game is normal. But when those nerves become so intense that you freeze, shake, lose focus or struggle to perform skills you know well, you may be experiencing sports performance anxiety.
Competitive pressure can trigger both mental and physical symptoms of anxiety, causing distractions and interfering with performance.
Experiencing performance anxiety doesn't mean you lack the skills to compete. Mental performance skills can be trained, just like physical skills.
And just remember: It’s totally normal. “Nerves and anxiety are a normal part of sport,” said IMG Academy mental performance coach Emily Wright. “Every high performer gets nervous!”
In this article, we’ll discuss what sports performance anxiety is, why it happens and strategies to help you compete with greater composure and confidence.
Key Takeaways
Performance anxiety in sports can involve worry, physical tension and changes in focus that interfere with competition.
Breathing, relaxation, visualization, self-talk and performance routines can help you manage competitive pressure.
The best strategies are practiced during training, not introduced for the first time on game day.
A consistent night-before and pre-game routine can reduce the nerves that come with uncertainty.
Persistent or distressing anxiety deserves additional support from a qualified professional.
IMG Academy mental performance resources can help student-athletes build skills for competing with greater confidence.
What Is Sports Performance Anxiety?
Sports performance anxiety is anxiety connected to the pressure of performing in a competitive setting. It can involve thoughts about failure, judgment or expectations, along with physical sensations such as a racing heart, muscle tension or shaking.
“Performance anxiety happens when we perceive a situation as threatening; often because we care about the outcome, fear making mistakes, or worry about what others will think,” said Wright. “Your brain goes into 'threat mode.’”
And that’s when the physical symptoms start.
“The key is remembering anxiety doesn’t mean you’re not ready. It means you care,” Wright added. “Instead of fighting the nerves, reframe them as helpful and focus on what you can control.”
If those feelings of anxiety remain manageable and help you feel alert, they may actually be useful in helping you compete. If anxiety becomes overwhelming and repeatedly interferes with your ability to execute or enjoy your sport, it may be time to address it more deliberately.
Sports-related anxiety can include cognitive symptoms, such as excessive worry and negative expectations, as well as physical symptoms. For young athletes, anxiety may also show up through avoidance, freezing, crying or refusing to participate. However, that does not mean an athlete lacks commitment or ability.
Rather than trying to eliminate every nervous feeling before competition, athletes can learn to recognize and respond to those anxious feelings in ways that support performance.
Why the Body Freezes or Shakes
The physical side of anxiety and sports performance can be confusing. You may know exactly what you want to do, yet your body suddenly feels like it is working against you.
That happens because competition can activate the body's stress response. Heart rate may rise. Breathing can become faster or shallower. Muscles may tighten. Attention can narrow toward perceived threats, mistakes or consequences.
Those changes can make precise athletic movements (even ones you’ve practiced to the point they normally feel automatic) much harder.
Research on competitive anxiety describes two common types of symptoms:
Mental symptoms, like worried or negative thoughts
Physical symptoms, like muscle tension or a racing heart.
These responses can make it harder for athletes to maintain focus and execute skills under pressure.
That does not mean your skills disappeared. Your nervous system is responding to pressure. Learning to recognize that anxiety response is the first step. Then, you can use mental performance skills to re-focus and stay calm under pressure.
How to Overcome Sports Performance Anxiety When It Matters Most
Overcoming sports performance anxiety starts with having a plan before pressure peaks. Don’t try to force yourself to “calm down” instantly. Give your attention somewhere useful to go. And remember, said Wright: “These physical symptoms are your body preparing you to perform, not a sign that you aren’t ready.”
If the tactics below aren’t working, you might consider a mental performance coach. “A performance coach helps athletes understand, manage, and use their anxiety to perform better,” said Wright.
Slow Your Breathing
A few controlled breaths can create a reset point before a serve, free throw, race start or other high-pressure moment.
In fact, a 2022 study found that breathing slower helped people feel calmer in stressful moments. The researchers said this works best right before an accuracy-focused moment, like a free throw or a golf swing. In those moments, getting it right matters more than moving fast.
Try a comfortable, slower breathing pattern rather than forcing exaggerated breaths. A simple starting point: inhale through the nose for about four counts, then exhale through the mouth for about six, so the exhale runs a little longer than the inhale. Practice it during training so it feels familiar during competition.
Relax Your Body
Anxiety often shows up as physical tension. Progressive relaxation can help you notice where you are holding tension and deliberately release it.
To practice this mindfulness technique, follow these steps:
Get into a comfortable position, either sitting or lying down and close your eyes.
Clench your feet for 5 seconds, then release.
Wait 10 seconds before moving on to the next body part.
Work your way up your body, clenching or flexing each muscle group (calves, thighs, abs, arms, hands, jaw, face) for 5 seconds then releasing.
Research involving student-athletes looked at progressive relaxation as a way to ease pre-competition anxiety. Athletes who practiced it felt more confident and played better in games.
If you don’t have time to perform the full-body routine, you can use a quick body check before competing: unclench your jaw, lower your shoulders and loosen your hands.
Focus on the Next Action
Fear of failure often pulls your attention toward the result. Bring it back to the next controllable action.
Focus on specific performance actions rather than putting all your attention on winning. Instead of thinking, “I can't mess this up,” use a simple cue tied to your sport. For example, “follow through,” “attack the ball,” or “drive through the line.”
Visualization and positive self-talk can also help when pressure builds. Before a free throw, for example, picture yourself stepping to the line, taking your breath and making your normal shot. Then give yourself a simple cue such as “smooth and steady” or “trust your shot” to keep your attention on the free throw; not on the potential outcomes.
Build a Pre-Performance Routine
A familiar sequence can reduce uncertainty and competition anxiety. When you know exactly what comes next, there's less room for your mind to wander toward worry. A good pre-performance routine can include:
A warm-up cue. A physical action that signals the routine has started, like tying your shoes a certain way or bouncing the ball a set number of times.
A few slow breaths. This settles your nervous system and loosens any tension building in your body.
Visualization. A quick mental image of the task ahead, executed the way you want it to go.
One performance-focused thought. A short, specific cue tied to the very next action, not the outcome.
Here's what that might look like for a softball pitcher stepping into the circle. She taps the rubber twice with her cleat, her warm-up cue. She takes two slow breaths to settle her shoulders. She pictures the pitch landing low and away, exactly where she wants it. Then she locks onto one thought: "Trust the grip." That's her cue to throw, and nothing else. Practice the routine in training. A mental skill becomes more useful once you've rehearsed it enough that you don't have to think it through under pressure.
Tips for Reducing Anxiety the Night Before and Morning of a Big Game
Managing anxiety and sports performance starts before you arrive at the competition.
Keep your routine familiar the night before your big game. Set a bedtime that gives you a full night of sleep and stick to it even if nerves make it tempting to stay up scrolling or replaying the game in your head. Lay out your gear, pack your bag and confirm your arrival time.
If your mind starts running through worst-case scenarios, give it a job instead. Spend five minutes visualizing one moment you're looking forward to in the game, like a specific play or the feeling of stepping onto the field. A short breathing practice, four counts in and six counts out, can also pull your attention out of the future and back into your body.
The morning of the game, follow the pre-game routine you've already practiced, in the same order you always run it. If you have a warm-up cue, a breathing pattern or a visualization step, use it exactly as you rehearsed it rather than adding something new because you're feeling anxious.
Eat what has worked for you before a game. Big-game mornings are not the time to try a new breakfast or a supplement a teammate recommended.
When to Seek Extra Support
You do not have to figure out persistent sports performance anxiety on your own.
Consider talking with a qualified professional if anxiety repeatedly keeps you from participating, causes significant distress, affects sleep or daily life, leads you to avoid competition or continues despite efforts to manage it. For younger student-athletes, parents and caregivers can play an important role in recognizing patterns and creating a supportive environment.
Support does not mean something is wrong with you. Mental performance skills are trainable, and getting guidance can give you a more structured way to work on them.
Parents can help by asking what their student-athlete is experiencing instead of immediately focusing on the result. A calm conversation can reveal whether the athlete is dealing with ordinary pre-game nerves or a pattern that deserves more attention.
How IMG Academy Supports Confident Competing
IMG Academy helps student-athletes develop the mental skills that support confident competition. “Most athletes spend their time on physical training, which is important for performance,” said IMG Academy mental performance coach Emily Wright. “But your mental performance training is equally important. It’s something that can set you apart from other competitors and really gives you that edge. It’s also a great life skill.”
With mental performance coaching, student-athletes can work on skills related to confidence, focus and managing pressure. IMG Academy Personal Coach provides individualized guidance, while Essentials gives families access to self-guided development resources they can use on their own schedule.
Our world-class coaches and educators are here to help student athletes play with confidence. With the right tools and training, your fullest potential is within reach.
Conclusion: Nerves Don't Have to Win
Performance anxiety in sports can make a capable student-athlete question skills they have spent years developing. But feeling nervous does not mean you are unprepared, and it does not have to determine how you compete.
Start with manageable tools:
Practice controlled breathing and relaxation.
Build a pre-performance routine.
Use a simple cue to bring your attention back to the next action.
And if the anxiety becomes persistent or disruptive, talk with a trusted adult or qualified professional.
You can train your response to pressure just as you train your sport. IMG Academy Essentials and IMG Academy Personal Coach provide resources and expert guidance to help you build that mental edge.
Frequently Asked Questions
Is What I'm Feeling Normal Nerves or Actual Performance Anxiety?
Some nervousness before competition is normal. It’s common for your heart to beat faster, your energy to rise and your attention to sharpen. It becomes more concerning when anxiety repeatedly feels overwhelming or interferes with participation or enjoyment of the sport. Young athletes may show this through freezing, avoidance or refusing to compete. If you are unsure, talk with a parent, coach or qualified professional rather than trying to label the experience yourself.
Why Does My Body Freeze or Shake Right When I Need It Most?
Pressure can activate a physical stress response. Your heart rate may increase, your muscles can tighten and your breathing may change. Those reactions can interfere with fine motor control and concentration. But just because you feel shaky before a game doesn’t mean you suddenly lost your ability. Practicing a pre-competition routine and focus strategies can help you respond more effectively when those sensations appear.
Will Performance Anxiety Go Away on Its Own or Do I Need to Address It?
It may change with experience, but you do not need to wait and hope it disappears. If anxiety keeps interfering with competition or your enjoyment of your sport, addressing it can help. Mental performance skills such as breathing, relaxation, imagery and self-talk can be practiced over time. If you experience persistent or distressing symptoms, talk to a qualified professional who can provide appropriate guidance.
What Can I Do the Night Before and Morning of a Big Game to Manage It?
Keep your routine predictable. Prioritize sleep, follow the nutrition habits you have already practiced and prepare your equipment ahead of time so there are fewer last-minute decisions.
Give yourself a quiet period before competition to use a familiar breathing or mindfulness exercise. On game day, focus on your process rather than trying to predict the result. The more consistently you rehearse your mental routine during training, the more familiar it will feel under pressure.
When Is Performance Anxiety Serious Enough to See a Professional?
Consider seeking professional support if anxiety is persistent, significantly distressing, causes repeated avoidance of competition or affects sleep, school, relationships or everyday life. A qualified professional can help determine what type of support is appropriate.
Parents can also talk with a pediatrician or other qualified health professional when they are concerned about a young student-athlete's symptoms.
