3 Proven Strategies to Manage Anxiety for Athletes

As an athlete, managing anxiety can be one of the toughest challenges. Anxiety often stems from the pressure to perform, whether it's from expectations, outcomes, or self-doubt. But by implementing the right strategies, athletes can regain control of their mental health and improve their performance. Here are three proven strategies that can help you manage anxiety and stay focused on what truly matters.

1. Replace Expectations with Curiosity

One of the most common sources of anxiety for athletes is attaching self-worth to expectations. As a high-performing athlete, you may feel the pressure to meet certain goals or deliver a specific performance. However, constantly striving to meet these expectations can lead to stress, overwhelm, anxiety, and eventually burnout.

The key is shifting your mindset from one of pressure to curiosity. For example, if you’ve been training hard for an upcoming game against a tough rival, instead of expecting yourself to perform perfectly, try reframing the situation with curiosity. Ask yourself, "I’m curious to see how my extra preparation will impact my performance, and how the intensity I feel around this game will influence my mindset and my team."

This shift in perspective helps take the weight off your shoulders, allowing you to stay focused on the process, and stay present, rather than stressing over the outcome.

2. Make a List of Controllable Factors

Another major source of anxiety for athletes is the belief that they can control things outside their power. As a therapist working with athletes, I often see athletes struggle with the pressure of controlling uncontrollable elements, like their teammates’ actions or the final score of the game. To reduce anxiety, it’s crucial to focus on what’s within your control.

Action Step: Create a list of controllable and uncontrollable factors.

For example:

• Controllable: Your attitude, effort, communication, focus, and preparation.

• Uncontrollable: The performance of your teammates, the referee’s decisions, the opposing team’s strategy, or the final score of the game.

By identifying what you can control, you’ll feel empowered. For example, while you can’t control the outcome of a game, you can control how you prepare, how you show up mentally, and how you communicate with your teammates. These controllable factors are what truly matter.

3. Detach Your Self-Worth from Outcomes

Athletes often tie their self-worth directly to their performance or outcomes—whether it’s winning a race, making a key play, or earning more playing time. This can lead to a rollercoaster of emotions, where a good performance boosts self-esteem, but a poor performance results in anxiety and self-doubt.

To manage this anxiety, it’s essential to recognize that your worth isn’t defined by the outcome of a game or race. Success in sports is determined by many factors, many of which are outside your control.

Action Step: List the outcomes you're attached to and identify the factors influencing them.

For example, consider the final score of a game:

• Inside your control: Your preparation, effort, communication, and mindset.

• Outside your control: Your teammates’ performance, coaching decisions, referee calls, the opposing team's strategy, and external factors (e.g., weather conditions, personal issues).

By recognizing these external factors, you can detach your self-worth from the outcome. The final score is just one piece of the puzzle—it doesn’t define you as an athlete or as a person. This shift in mindset helps reduce anxiety, as you stop blaming yourself for things outside your control.

Final Thoughts: Managing Anxiety for Better Performance

Managing anxiety is crucial for athletes who want to perform at their best and continue to enjoy their sport. By replacing expectations with curiosity, focusing on controllable factors, and detaching your self-worth from outcomes, you can regain control over your mental game. These strategies not only help reduce anxiety but also improve your overall performance and enjoyment of the sport.

If you’re struggling with anxiety, remember that you're not alone. Many athletes experience similar challenges, and seeking support—whether through therapy, sports psychology, or self-care—can make a world of difference. While some may initially want to hide their anxiety, it can actually be one of the most powerful tools to improving your game as it is a map to growth.

Take Action Today

Start implementing these strategies and see how they can help you manage anxiety and enhance your performance. Whether you're preparing for a big game or just trying to find mental balance in your training, these tools can help you stay grounded and focused on what truly matters: the process of growth and improvement.

If you feel ready to turn your current experience of anxiety into your greatest strength, reach out today to set up a free consultation.