Performance Anxiety

It is the dying seconds of a basketball game. Your team is down. Making the next basket would lift your team to victory. What do you do? Some players live for the high-pressure moments and want the ball in their hands, since the game is on the line. Others struggle under the pressure and may experience performance anxiety that can hinder their ability to perform. These high-pressure moments are where championships are won or lost and where heroes and villains are made. In amateur sport, clutch moments such as these, and how athletes deal with the associated pressure, could be the difference in motivating an athlete to press forward or drop out.

Being a competitive athlete comes with pressure and high expectations, which can lead to stage fright or performance anxiety. Performance anxiety can impair your ability to perform physically, psychologically or both. It can cause you to think too much – to imagine that even a routine groundball might seem like something you never learned. Even highly skilled and talented athletes with performance anxiety can lose their ability to perform, assuming the label of choke artists. The ability to remain relaxed, stay positive, having the right energy level, visualizing and the ability to concentrate can help alleviate some of the negative outcomes caused by performance anxiety.

Great athletes are well prepared, confident, calm under pressure and mentally focused in the present. Being nervous before a game or performance routine is part of competing. However, when fear and anxiety limit your ability to perform, you need to create manageable methods to diminish anxiety and help you focus on your performance. A few ways you can deal with performance anxiety include:

• Practicing for those moments. The more you practice the more confident you will become and the less nervous you will feel. 
• Focusing on things you can control.
• Meditation 
• Mental Imagery 

Practicing performing under pressure, focusing on things you can control, relaxing to keep yourself focused on the task at hand, and visualization can help control performance anxiety. Being an athlete comes with pressure and high expectations. Being able to control the inevitable nerves can lead to better performances and keep you focused.

References from the SIRC Collection:

1. Abrahamsen F, Pensgaard A. Longitudinal Changes in Motivational Climate and Performance Anxiety Among Elite Handball Players. International Journal Of Applied Sports Sciences. June 2012;24(1):31-42.

2. ABOUZEKRI O, KARAGEORGHIS C. Effects of precompetition state anxiety interventions on performance time and accuracy among amateur soccer players: Revisiting the matching hypothesis. European Journal Of Sport Science. May 2010;10(3):209-221.

3. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.

4. Khalsa S, Shorter S, Cope S, Wyshak G, Sklar E. Yoga Ameliorates Performance Anxiety and Mood Disturbance in Young Professional Musicians. Applied Psychophysiology & Biofeedback. December 2009;34(4):279-289.

5. NICHOLLS A, POLMAN R, LEVY A. Coping self-efficacy, pre-competitive anxiety, and subjective performance among athletes. European Journal Of Sport Science. March 2010;10(2):97-102.
6. Paul M, Garg K. The Effect of Heart Rate Variability Biofeedback on Performance Psychology of Basketball Players. Applied Psychophysiology & Biofeedback. June 2012;37(2):131-144.

Anxiété de performance

Vous êtes dans les dernières minutes d’un match de basketball. Votre équipe tire de l’arrière. En réussissant le prochain panier, vous amenez votre équipe à la victoire. Que se passe-t-il pour vous? Certains joueurs vivent pour ces moments de haute tension et veulent avoir le ballon entre leurs mains quand le match est sur le point de basculer. D’autres joueurs se démènent quand la pression est trop forte et peuvent vivre de l’anxiété de performance*, source de contre-performance. Les championnats se gagnent et se perdent lors de ces moments de haute tension : le partage se fait entre les héros et les perdants. Dans le sport amateur, la capacité de l’athlète à composer avec la pression lors de situation critique peut être déterminante dans sa motivation à aller plus loin ou à abandonner.

La pression et les attentes élevées font partie de la vie d’un athlète en compétition, ce qui peut causer le trac ou l’anxiété de performance*. L’anxiété de performance peut nuire à la capacité de travail physique ou psychologique ou même les deux. L’athlète peut en venir à trop penser au point de ne plus trop savoir comment effectuer, par exemple, un ballon roulant. Même des athlètes talentueux et de haut niveau aux prises avec l’anxiété de performance peuvent perdre tous leurs moyens devenant ainsi des athlètes reconnus pour craquer sous la pression*. Les capacités suivantes peuvent aider à lutter contre les effets négatifs de l’anxiété de performance : demeurer calme et positif, conserver un bon niveau d’énergie, visualiser et se concentrer.

Les grands athlètes sont bien préparés, confiants, calmes sous la pression et centrés mentalement sur le présent. Il est normal d’être nerveux avant un match ou une performance à réaliser. Toutefois, quand la crainte et l’anxiété deviennent des facteurs limitatifs sur le plan de la performance, il faut recourir à des méthodes ajustées pour diminuer l’anxiété et faciliter la concentration sur la performance. Voici quelques moyens pour composer avec l’anxiété de performance*:

• Se pratiquer en vue de ces moments. Plus on pratique, plus on développe de la confiance et moins on se sent nerveux 
• Se concentrer sur ce qui est sous notre contrôle 
• Méditation *
• Imagerie mentale* 

Il est possible de lutter contre l’anxiété de performance en s’exerçant à évoluer sous pression, en se concentrant sur ce qu’on peut contrôler, en relaxant pour ne pas perdre le cap et en visualisant la situation. Chez les athlètes, la pression se manifeste et les attentes sont élevées. En exerçant un contrôle sur sa nervosité, on peut mieux se concentrer pour une meilleure performance.

* Seulement disponible en anglais 

Références de la collection de SIRC:

1. Abrahamsen F, Pensgaard A. Longitudinal Changes in Motivational Climate and Performance Anxiety Among Elite Handball Players. International Journal Of Applied Sports Sciences. June 2012;24(1):31-42.

2. ABOUZEKRI O, KARAGEORGHIS C. Effects of precompetition state anxiety interventions on performance time and accuracy among amateur soccer players: Revisiting the matching hypothesis. European Journal Of Sport Science. May 2010;10(3):209-221.

3. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.

4. Khalsa S, Shorter S, Cope S, Wyshak G, Sklar E. Yoga Ameliorates Performance Anxiety and Mood Disturbance in Young Professional Musicians. Applied Psychophysiology & Biofeedback. December 2009;34(4):279-289.

5. NICHOLLS A, POLMAN R, LEVY A. Coping self-efficacy, pre-competitive anxiety, and subjective performance among athletes. European Journal Of Sport Science. March 2010;10(2):97-102.
6. Paul M, Garg K. The Effect of Heart Rate Variability Biofeedback on Performance Psychology of Basketball Players. Applied Psychophysiology & Biofeedback. June 2012;37(2):131-144.

I can't sleep...

Preparation for a competition often includes such things like packing your gear the night before, scheduling travel time and getting a good breakfast.  Unfortunately, most people neglect an aspect of training and recovery that is one of the most important, getting a good night's sleep.

Anxiety disrupts sleep - how many times have you lain awake at night worrying about the competition ahead?  A lack of sleep interferes with your ability to remain alert during the day and can negatively affect athletic performance.

A restful night's sleep is essential for athletes, so we have gathered a series of tips that will encourage your chances of achieving this goal.

• Try not to exercise too close to bedtime, this will make your mind and body too alert
• If you need to squeeze in a nap, try to keep it under 15 mins
• Develop a bedtime ritual, this will send the right messages to your brain that it's time to wind down and relax
• Allow enough time in bed to ensure you get a minimum of eight hours of sleep
• Keep distractions out of the bedroom - televisions, computers, cell phones, cover up your digital clock
• Watch what you eat and drink - spicy or heavy meals and alcohol or caffeine may stimulate your body and reduce your chances of getting adequate sleep
• Apply breathing or relaxation techniques

While you may not be able to completely suppress your pre-competition jitters, incorporating good sleep practices into your training can make a big difference.

References from the SIRC Collection:

1. Davenne D. Sleep of athletes - problems and possible solutions. Biological Rhythm Research. February 2009;40(1):45-52.
2. ERLACHER D, EHRLENSPIEL F, ADEGBESAN O, EL-DIN H. Sleep habits in German athletes before important competitions or games. Journal Of Sports Sciences. May 2011;29(8):859-866.
3. Halvorson R. Extended Sleep = Improved Athletic Performance. IDEA Fitness Journal. October 2011;8(9):14.
4. Jarver J, Anderson O. Just how crucial is a good night's sleep before a major event? / Pourquoi une bonne nuit de sommeil est decisive avant une competition importante ?. Track Coach. Summer 2002;(160):5122-5123.
5. Metzl J. Pre-race anxiety: Does a case of nerves help or hinder your race-day performance?. Triathlete. February 2006;(262):82-83.
6. Rosekind M. Peak Performance Requires Optimal Sleep and Alertness. Olympic Coach. Spring 2008 2008;20(2):4-7.