Coping with Pre-Competition Anxiety: Strategies for Athletes

Understanding Pre-Competition Anxiety: Symptoms and Causes

Anxiety is characterised by worry, nervousness, and apprehension whilst also associated with arousal or activation of the body. There are two distinct components of anxiety, cognitive anxiety which refers to the thoughts we have (worry and apprehension for example), and somatic anxiety which refers to the degree of physical activation perceived. The amount of anxiety one feels varies depending on the person and the situation. 

Trait anxiety - A part of a person's personality and behavioral disposition to perceive non-threatening circumstances as dangerous and respond to them with disproportionate state anxiety.

State anxiety - An emotional state characterised by the subjective perceived feelings of tension and apprehension, accompanied by the arousal of the autonomic nervous system. To put it simply, the anxiety we feel in a certain situation is ever-changing depending on the circumstances.  

Pre-competition anxiety is concerned with the levels of anxiety one feels before a competition and is something every athlete experiences. It is characterised by feelings of nervousness, worry, and tension, and can manifest in physical symptoms such as sweating, rapid heartbeat, and trembling. This anxiety can be caused by a variety of factors, including pressure to perform, fear of failure, and uncertainty about the outcome.

Model of facilitative and debilitating anxiety 

An individual's interpretation of anxiety symptoms is crucial in understanding the anxiety-performance relationship. People can either view the symptoms of anxiety as facilitative to performance (helpful) or debilitative (harmful). Considering the intensity (how much anxiety they feel) and direction (interpretation of the anxiety) is also important in the anxiety-performance relationship. 

Jones's (1995) model of facilitative and debilitative anxiety explains that when a stressor occurs, such as playing in a big final, how much anxiety an athlete experiences depends on individual differences such as trait anxiety and self-esteem. The most significant aspect of this model and whether someone perceives the state anxiety as facilitative or debilitative depends on the perceived control of the athlete. Simply put, whether the athlete feels as though they can cope with the anxiety they are experiencing. Strategies can be developed and utilised to help support the perception of control and whether anxiety is perceived to be facilitative.  

Strategies for coping with pre-competition anxiety. 

There are a variety of ways in which a person can enhance their perception of control and ultimately lead to more facilitative perceptions of state anxiety. Due to everyone being unique, not every strategy or skill will work for you. Trying them yourself or working with a sport psychologist can help you discover what works for you. 

1. Relaxation Techniques: One effective strategy for managing pre-competition anxiety is to use relaxation techniques. Deep breathing, progressive muscle relaxation, and visualization exercises can help calm the mind and body and reduce feelings of tension and anxiety. Before a competition, athletes can take a few minutes to practice these techniques and centre themselves.  
2. Imagery: Imagery is a powerful tool that can help athletes prepare for competition and reduce anxiety. By mentally rehearsing the competition in advance, athletes can visualize themselves performing well and feeling confident. This can help reduce anxiety and build self-confidence.
3. Positive Self-Talk: Positive self-talk is another strategy for managing pre-competition anxiety. Athletes can reframe negative thoughts and self-doubt into positive affirmations, such as "I am prepared and capable" or "I am confident in my abilities." By focusing on positive self-talk, athletes can build confidence and reduce feelings of anxiety.
4. Goal setting: Setting achievable goals is another effective strategy for reducing pre-competition anxiety. By setting specific, measurable, and achievable goals, athletes can focus on what they can control and feel more prepared for competition. This can help reduce anxiety and increase confidence.
5. Pre-Competition Routine: Establishing a pre-competition routine is another effective strategy for managing pre-competition anxiety. This routine can include a series of activities that help athletes prepare physically and mentally for competition, such as stretching, visualization, and positive self-talk. By establishing a consistent routine, athletes can feel more prepared and confident competing.

Conclusion: Experimenting with Strategies to Find What Works for You

Pre-competition is a form of state anxiety every athlete will experience. Whether that state anxiety is perceived as facilitative or debilitative is dependent on your perception of control. The psychological skills mentioned above can support your perception of control, enabling you to view your state of anxiety as facilitative. These skills require practice and education for them to be effective and finding the one that works for you is also important.  

Thank you for reading! If you have any questions, or comments, or would like to explore how sports psychology can enhance your performance, feel free to reach out to me at drodgerssportpsych@gmail.com or give me a call at 07475 925 292. I'm here to help you unlock your full potential.