Tackling sports performance anxiety
Q. I’m not bragging but I’m a great athlete. I work hard at it. I play a school sport every season – football in the fall, basketball over winter, and baseball in the spring. I’ve been involved with sports as long as I can remember. I played soccer as a four-year old! I’m a junior now and I know several colleges are looking at me for scholarships. Which is my problem. What used to be fun and a personal challenge to do my best has suddenly become stressful. I know scouts are watching me and I get nervous. Lately, even if no one is watching, I’m anxious. I’ve never felt like this before. It’s more than nerves. I get so upset I sometimes throw up before a game. My heart races. I get headaches. I don’t want to disappoint my parents. We need me to get an athletic scholarship. College is so expensive. I read online that I should try to picture myself already in college with a scholarship. That only made me more anxious. What’s wrong with me? What can I do? – 17-year-old
Mary Jo’s Response: You may be experiencing sports performance anxiety (SPA) because of your need for a college scholarship.
Realizing your feelings are more than nerves or a case of before-game jitters can help you help yourself, but you do not need to face this alone. Talk with your parents or a coach. They can guide you. It may help to talk with a counselor; most professional athletes use sports psychologists, so you’d be in good company. Seeking help from a mental health professional is an expression of strength, not weakness. My first professor in my graduate counseling program said, “Everyone needs counseling at one time or another.” I agree.
Here are some ideas:
Learn how to relax and center yourself. Centering methods include deep breathing, meditation, yoga and the visualization you read about online. The act of picturing yourself in college with a scholarship may have increased your anxiety because you are afraid you won’t be able to attend without a scholarship. Stay in the present. Imagine yourself enjoying a game without anxiety. Take it one game at a time.
Create a pre-game ritual. I know student-athletes who use music to help focus. Use headphones to block out noise and create a pre-game playlist that inspires you. After the game, process your performance with a trusted adult who is non-judgmental and encouraging. Once more, stay in the moment.
Acknowledge your feelings of anxiety. Do not hide them from people who love you.
Positive self-talk may help. Remove unproductive thoughts and replace them with productive ones. “I’m going to have fun today.” “I’m really good at this sport.”
Create a non-sports zone. Tell friends and family you don’t want to rehash a game until you’re ready and stick to your conviction. Focus on other parts of your life that give you joy.
Since your anxiety is tied closely to your desire for a college scholarship, share your dreams for after high school. Do you want to attend college or do your parents want you to attend? Are you anxious about leaving home?
Remember, we are not only our physical body but also our mind and spirit. As Mr. Rogers said, “We are all one piece.” If your anxiety is high, your physical symptoms of nausea, headaches, and a racing heart are connected to it. The key is to ease anxiety. You’ve got this! Good luck!
Have a question? Send it to Dr. Mary Jo Podgurski’s email podmj@healthyteens.com.