Performance anxiety is one of the leading reasons athletes struggle to perform when it matters most.
In this podcast, we want to show you how to break through the limiting beliefs and cultural norms that perpetuate performance anxiety.
This is a follow up to the How to Perform Under Pressure video recently posted.
Here are the main concepts we unpacked to help athletes overcome performance anxiety:
Building Up the Context
Athletes, coaches, parents, and fans alike often attach too much meaning to the event or game.
Athletes then build up the context in their mind and get too hyped up for a particular opponent, ‘pressure’ situation’, or a ‘must win’ game.
As a result, the context becomes overwhelming and the athlete mentally falls apart, they panic or hesitate on the field of play, and choke under the pressure.
In last year’s Stanley Cup final, Tampa Bay Lightning all-world defenceman Victor Hedman was asked about how he and his teammates are able to maintain a high level of play in their third straight Cup finals. His response was “Easy, we never let the moment be bigger than any one particular play”.
This was a brilliant response.
The ability to detach from the context and be dialed into the task at hand is the key to being totally present.
This mindset allows them to have trust and faith, not only in their own abilities, but those of their teammates as well. It’s no surprise they have been the Gold Standard for culture and excellence for the better part of a decade.
Do or Die
As alluded to above, the language we use with ourselves and others will influence our mindset.
One of the most common lines in sports is that it is a “do or die game.”
This is partially true – on one side yes if you lose the game the season is over.
But is your career over? Is your life over?
I exaggerate the point because many athletes build up the context to feel that way.
Instead, you want to frame the event as an opportunity, not a threat – turning pressure into privilege.
Similarly the common verbiage of ‘Need to, Have to, or Should’ can provoke a state of fear.
Comfort vs Courage
The antidote is to move from a fear mindset to an attack mindset.
Is your goal to be comfortable and survive or be courageous and thrive?
Playing sports is a choice, it is not a ‘Need to, Have to, or Should.’
So be mindful of the language we use, and the questions we ask ourselves and others.
How we frame the game shapes our perspective.
When we keep a healthy perspective, it becomes easier to choose courage and overcome performance anxiety.
This choice is not about just being positive and framing everything with rose coloured glasses – that is fluffy BS that doesn’t work.
Rather it is about staying centered or neutral – credit to the late Trevor Moawad.
Regardless of the challenge or adversity you are in, you can always choose a thrive mindset over survive mindset – you can find a way to keep moving forward.
Enjoy the Moment
The most cliché advice in pressure situations is tell an athlete to enjoy the moment.
This is great advice because it is true – enjoying the moment is key to thriving in the moment.
However, it is way easier said than done.
Most athletes struggle to adhere to this advice. They get consumed by the pressure.
As long as an athlete is holding on to the results they won’t be able to truly enjoy the moment.
The key to letting go is to accept the range of results.
But the problem is our society misunderstands what acceptance is and often labels it as a weakness.
It’s misconstrued to be this fluffy, lovey dovey concept best reserved for hippies.
However, if properly understood and effectively used, it is one of the most powerful tools to play free and in the moment.
In summary you can overcome performance anxiety by breaking through the cultural norms and being mindful of your language, beliefs, and perspective.
Again check out the previous published video that walks you through the 3 steps to Perform Under Pressure.
I hope you found this helpful. Let us know if you have any questions.
If you know anyone that could benefit from this post – please share it with them.
Nicholas Santino is a Senior High-Performance Coach, PhD Candidate, and the official Mental Performance Consultant for Elite Prospects. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying positive psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
