Expert Treatment of Performance Anxiety for Athletes
Overcome Performance Anxiety
You know the feeling. Your heart pounds as you approach the starting line, the court, or the stage. Your palms are sweaty, your mind races with thoughts of failure, and suddenly all your training feels like it's slipping away. Maybe you're lying awake the night before competition, replaying every possible mistake. Or perhaps you perform brilliantly in practice but freeze when it counts.
Competition anxiety affects athletes across all sports and performance levels—from youth club athletes to NCAA competitors to professionals. It also impacts performers in academics, arts, business presentations, and any high-stakes situation where performance matters. This isn't a character flaw or a sign of weakness. It's your nervous system trying to protect you, but doing so in a way that actually hurts your performance.
Common Signs of Competition Anxiety
Physical symptoms: Racing heart, sweaty palms, muscle tension, nausea, shallow breathing, trembling, or feeling "butterflies"
Mental symptoms: Fear of failure, fear of disappointing others, fear of judgment, negative self-talk ("I'm going to mess up"), overthinking, or complete mental blanks
Behavioral symptoms: Avoiding competition, over-preparing to the point of exhaustion, perfectionist tendencies, or performing well in practice but poorly in games
Why "Just Work Harder" Doesn't Fix Performance Anxiety
Here's what most athletes and parents don't understand: performance anxiety isn't solved by more practice, more effort, or more mental toughness. In fact, trying to "push through" or "just stay positive" often makes anxiety worse because it doesn't address the root cause—your nervous system's response to perceived threat.
Competition anxiety happens when your brain interprets the competitive environment as dangerous, triggering your fight-or-flight response. No amount of physical training can override this biological response. You need specific, evidence-based strategies that work with your nervous system, not against it.
The Four Types of Performance Anxiety
Through my work with athletes, I've identified four distinct patterns of competition anxiety. Understanding your type is crucial for effective treatment:
1. The Self-Critic: You set impossibly high standards for yourself and are your own worst enemy. Even when others praise your performance, you focus on what went wrong. Your anxiety comes from internal pressure and self-imposed expectations that no human could consistently meet.
2. The People-Pleaser: You believe others expect perfection from you and live in fear of disappointing coaches, parents, teammates, or fans. Your anxiety stems from perceived external pressure, often based on assumptions about what others think rather than reality.
3. The Controller: You expect perfection from teammates and struggle when you can't control all variables. Your anxiety increases in team settings or when you have to depend on others' performance. You prefer to do everything yourself rather than risk someone else "messing up."
4. The Ruminator: You get stuck in mental loops, replaying potential failures and creating elaborate "what-if" disaster scenarios. You spend excessive time mentally rehearsing and find it nearly impossible to stop worrying once you start.
My Evidence-Based Therapy Approach to Competition Anxiety
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT)
Rather than trying to eliminate anxiety (which often backfires), ACT teaches you to accept nervous feelings while staying committed to your performance values. You'll learn to see anxiety as information rather than a threat, allowing you to compete effectively even when nervous.
Mindfulness-Based Interventions
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT)
Rather than reacting to your experiences, mindful awareness helps one develop the ability to be present, notice, observe, and empower you to decide how to proceed. Mindfulness is a core component to the therapies offered here.
EMDR and Trauma-Informed Care
Acceptance and Commitment Therapy (ACT)
Biofeedback and Nervous System Regulation
Sometimes performance anxiety stems from past competitive trauma—a devastating loss, public failure, or harsh criticism. EMDR helps process these experiences so they no longer hijack your nervous system during competition.
Biofeedback and Nervous System Regulation
Biofeedback and Nervous System Regulation
Biofeedback and Nervous System Regulation
Using real-time physiological feedback, you'll learn to recognize and regulate your body's stress responses. This includes heart rate variability training, breathing techniques, and other tools to balance your nervous system.
Pressure Inoculation Training
Biofeedback and Nervous System Regulation
Pressure Inoculation Training
We don't just talk about anxiety—we practice managing it. In my office, I create realistic pressure scenarios where you can safely experience and work through anxiety while learning coping skills.
This systematic exposure teaches your nervous system that you can handle pressure, making real competition feel more manageable.
Who I Work With
Expert Services for Athletes
I specialize in working with athletes from youth through adult levels, including:
- Club and recreational athletes
- High school and NCAA competitors
- Professional and elite athletes
- Athletes in individual and team sports
- Performers in academic, artistic, and professional contexts
Performance Anxiety Doesn't Have to Define You
Busting Performance Anxiety Myths
Myth: "Performance anxiety only affects mentally weak athletes."
Reality: Even the most skilled and "mentally tough" athletes experience anxiety. It's not a sign of weakness—it's a normal human response that can be managed with the right tools.
Myth: "Mental skills training is just for athletes with problems."
Reality: Top performers use these techniques proactively. Mental training is like physical training—a competitive advantage, not a last resort.
Myth: "True athletes don't get nervous."
Reality: Elite athletes get nervous too. The difference is they've learned to perform effectively alongside their nerves.
Myth: "Just stay positive and you'll be fine."
Reality: Toxic positivity ignores the complexity of anxiety. Effective anxiety management requires specific, evidence-based techniques.
Myth: "Mental toughness means handling everything alone."
Reality: Seeking support is actually a sign of mental toughness. Successful athletes build networks for mental and physical support.
Why Seeking Help is a Competitive Advantage
Getting support for performance anxiety isn't admitting defeat—it's gaining a competitive edge. Just as you wouldn't ignore a physical injury, ignoring mental performance barriers limits your potential. Athletes who address performance anxiety often report:
- Improved consistency between practice and competition performance
- Greater enjoyment and love for their sport
- Enhanced focus and decision-making under pressure
- Better recovery from mistakes during competition
- Increased confidence and self-trust
A Message for Parents
If you're a parent watching your athlete struggle with performance anxiety, know that your support matters enormously. Competition anxiety often involves complex family dynamics, expectations, and communication patterns. I work with parents to understand how to best support their athlete's mental health while maintaining healthy boundaries around performance.
Remember: your athlete's worth isn't determined by their performance, and seeking help for anxiety demonstrates courage and self-awareness—qualities that will serve them well beyond sports.