Understanding anxiety in sports

Anxiety is a negative emotional state linked to arousal, where a performer experiences fear, worry, or doubt. It usually stems from situations that feel threatening, such as high-stakes competitions. Arousal refers to the state of being alert and ready, but when it leads to anxiety, it can become unhelpful.

Types of anxiety

Anxiety shows up in two main forms, each affecting performers differently. These can occur if a performer is either under-aroused (not alert enough) or over-aroused (too keyed up).

Cognitive anxiety

This type involves the mental side of anxiety. Performers might feel fear, worry, or doubt, which can cloud their thinking and decision-making during an event.

Somatic anxiety

This refers to the physical symptoms of anxiety. Common signs include a feeling like 'butterflies in the stomach', but in severe cases, athletes might experience stronger reactions such as vomiting before a competition. Similar physical responses can happen in other performance areas, like acting or playing music.

Causes of cognitive anxiety

Cognitive anxiety often builds from specific triggers that make performers question their abilities or fear negative outcomes.

Common triggers for cognitive anxiety

• Uncertainty - Doubts about success, such as thinking, 'I don't know if I can pull this off'.
• Pressure - The weight of key moments, like worrying, 'What if I miss this crucial shot?'.
• Effect on self-esteem - Concerns about how others view you, for example, 'People will think less of me if I don't do well'.
• Fear of harm - Worries about physical risks, such as 'I might get injured'.
• Frustration - Disappointment from unmet goals, like 'I won't win the competition I've been aiming for' or 'I might not get selected for the team'.

Physiological responses to arousal

When anxiety kicks in, the body reacts physically due to the release of adrenalin (also known as adrenaline, a hormone that prepares the body for action). This happens through a series of steps triggered by the adrenal glands, which are located just above the kidneys.

Sequence of physiological responses

1. Production of adrenalin - The adrenal glands release adrenalin into the bloodstream, signalling the body to prepare for action.
2. Increased heart rate - Adrenalin causes the heart to beat faster, delivering more oxygen and glucose (a simple sugar that provides energy) to the muscles.
3. Increased respiration - Breathing becomes faster and deeper to quickly supply oxygen to the working muscles.
4. Muscles tensing - Muscles tighten in anticipation of movement, helping with quick responses but potentially leading to stiffness if anxiety persists.

Impact and management of anxiety

Anxiety doesn't just affect beginners; even experienced athletes can struggle with it, especially in team or paired sports where one person's nerves might influence others.

Managing anxiety involves strategies to control both cognitive and somatic symptoms, preventing them from disrupting performance.