How Does Stress Affect Performance in Sports?

Athletes often experience stress before a game or competition. It often comes in the form of pressure. The reality is the brain cannot distinguish between stress or pressure, but we as humans can.

The key is to find the optimal amount of arousal to perform at their best. Too little stress can lead to a lack of motivation, while too much stress can limit focus and cause an athlete to choke under pressure. This blog post will explore the causes of stress in sports and provide tips for dealing with it.

What causes stress in sports?

Athletes experience stress due to the need to balance training, competition, family commitments, relationships, and everyday life. College and Elite athletes also face school, work, and public scrutiny. These stressors are intensified during high-stakes games and competitions.

How does stress affect sports performance?

Stress can negatively impact sports performance by causing athletes to freeze up, crumble under pressure, or make crucial mistakes. It can also lead to involuntary muscle tension, resulting in poor form, technique, or cramps.

How to deal with stress in sports

To reduce stress and anxiety, athletes can practice deep breathing exercises, create a pre-performance routine, train in stressful situations, focus on the basics (sleep, nutrition, etc.), and visualize success.

1. Perform breathing exercises: Diaphragmatic breathing can improve sustained attention and regulate stress. If you are shorter on time, a 15 second breath (breath in for 7 seconds, hold for 2 seconds, out for 6 seconds) or rapid energization or relaxation breathing can help.

2. Create a pre-performance routine: A set routine can increase familiarity, reduce stress, and improve focus and concentration....but more importantly signals you are ready to perform!

3. Practice stressful situations in training: Familiarity with high-pressure situations can help reduce stress during actual competitions. Do this by making practice a competition with yourself!

4. Focus on Athlete Wellness: Ensuring proper sleep, nutrition, recovery, and your mental health/wellbeing can help prevent stress from impacting performance. These are performance factors!

5. Visualization: Picturing successful performance can improve confidence, reduce stress and anxiety, and calm nerves. Visualization is an often under utilized skill by athletes.

For more on dealing with stress and pressure, check out the F365 mental game academy for tips, tricks, and ways to level up and enhance your performance.