Want to Overcome Performance Anxiety?

Accept it; don’t fight it

Here’s something you may not know: you don’t need to feel confident or think positively to perform well. It is possible to face anxiety, fear, and wavering self-confidence and still bring it.

We have long been taught that we must fight our anxiety and eliminate our negative self-talk in order to perform our best. But what happens when we try to suppress our anxiety and we can’t? Anxiety can intensify into terror, causing muscle tension and loss of focus—ultimately harming performance.

How to accept it

Rather than fighting anxiety, try these two key steps:

1. Accept the thoughts and feelings

Acknowledge your anxious thoughts without judgment. For example: “Oh, there are those butterflies in my gut again” or “Ah, hello, I know this trusty voice in my head that says I better not mess up.” By observing your thoughts without trying to avoid them, you can recognize that these thoughts don’t control your actions.

2. Re-focus on what you are doing

Anxiety-free performance isn’t required; focused performance is. The strategy involves learning cues to redirect your attention to the task—through visualization or mental rehearsal of successful execution—focusing on “now” rather than internal dialogue.

This approach requires practice and commitment and may benefit from professional sport psychology guidance. If traditional anxiety-fighting techniques have failed you, acceptance may be worth trying.

Based on research by Gardner & Moore (2007).