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9 Expert Techniques: How Athletes Can Conquer Performance Anxiety

Performance anxiety is a common challenge faced by athletes across various sports disciplines. The pressure to excel, fear of failure, and intense competition can all contribute to feelings of anxiety, which can negatively impact an athlete's performance. However, with the right strategies and mindset, it is possible to overcome performance anxiety and reach new levels of success. In this blog post, we will explore effective techniques and practical tips to help athletes manage and conquer performance anxiety, allowing them to perform at their best when it matters most. Here are 9 expert techniques on how athletes can conquer performance anxiety.

1. Understand the Nature of Performance Anxiety

To effectively tackle performance anxiety, athletes must first understand its nature. Performance anxiety often stems from excessive worry about meeting expectations and the fear of judgment. Recognizing these thoughts and emotions as normal and common experiences can help athletes gain perspective and reduce the intensity of anxiety.

2. Develop a Pre-Competition Routine (aka a Pre-Performance System)

Establishing a consistent pre-competition routine is crucial for managing anxiety. A routine can help athletes create a sense of familiarity and control, which can alleviate nervousness. Include activities such as visualization exercises, deep breathing techniques, and progressive muscle relaxation to help calm the mind and body before a competition.

3. Set Realistic Goals

Setting realistic and achievable goals is vital for athletes to maintain confidence and minimize anxiety. Focus on process-oriented goals rather than solely outcome-based ones. By directing attention towards controllable factors, such as technique, effort, and strategy, athletes can feel a sense of accomplishment regardless of the ultimate result, leading to reduced anxiety.

4. Visualization and Mental Imagery
athlete standing and facing the field

Visualization techniques are powerful tools for managing anxiety and enhancing performance. Athletes can visualize themselves performing successfully, imagining every detail, including sights, sounds, and emotions. This mental rehearsal helps build confidence, familiarizes the mind with the desired outcome, and reduces anxiety by creating a sense of preparedness.

5. Positive Self-Talk and Affirmations

The words we tell ourselves greatly influence our mindset and performance. Encourage athletes to replace negative self-talk with positive affirmations. By repeating phrases like "I am prepared," "I am strong," or "I am ready to perform my best," athletes can boost their confidence, calm anxiety, and reinforce a positive mental state.

6. Seek Professional Support

For athletes struggling with severe performance anxiety, seeking professional support from sports psychologists or mental performance coaches can be highly beneficial. These experts can provide specialized techniques, personalized strategies, and support systems to help athletes overcome anxiety and maximize their potential.

7. Focus on the Present Moment

Anxiety often arises from dwelling on past mistakes or worrying about future outcomes. Encourage athletes to stay present and focus on the current task at hand. Engaging in mindfulness exercises, such as deep breathing or grounding techniques, helps anchor athletes in the present moment, reducing anxiety and improving concentration.

8. Physical and Emotional Preparation
athlete tying their shoe in the locker room

Physical and emotional well-being plays a crucial role in managing anxiety. Adequate sleep, regular exercise, and a healthy diet contribute to overall stress reduction. Additionally, engaging in relaxation techniques such as yoga, meditation, or journaling can help athletes manage their emotions, cultivate self-awareness, and build resilience against anxiety.

9. Embrace the Competitive Environment

Instead of fearing competition, athletes can view it as an opportunity for growth and self-improvement. Encourage them to embrace the competitive environment, focusing on the excitement and joy of participating rather than fixating on the potential negative outcomes. This shift in mindset can reduce anxiety and foster a more positive and enjoyable experience.


Performance anxiety is a common obstacle faced by athletes, but it doesn't have to be a hindrance to success. By implementing the strategies discussed in this blog post, athletes can learn to manage their anxiety effectively and perform at their best. Remember, overcoming performance anxiety is a journey that requires patience, practice, and a positive mindset. By adopting these techniques, athletes can cultivate the mental resilience needed to excel in their respective sports and achieve peak performance. We've helped multiple professional athletes reduce their pre-performance anxiety by building them a customized blueprint; for a free consultation with one of our Molliteum Coaches, click here.


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