Performance anxiety is an all-too-familiar experience for many artistic athletes, from dancers and gymnasts to competitive cheerleaders. These athletes not only strive to master their craft but also present it to an audience, often under the pressure of exacting standards. While some degree of nervousness is typical, performance anxiety can become debilitating, hindering an athlete's ability to perform at their best. This article explores why performance anxiety is so common among artistic athletes, what symptoms may signal a need for intervention, resources available to them, and practical tips for performing with confidence.
Why is performance anxiety common among artistic athletes?
Artistic athletes often face unique pressures that contribute to performance anxiety. These pressures stem from the very nature of their craft, which involves both physical and expressive components.
Intense scrutiny and perfectionism
Artistic athletes are frequently under the scrutiny of judges, audiences, and even themselves. The desire to execute moves flawlessly and express the intended emotion or story adds another layer of pressure. In a ballet performance or a gymnastics routine, even the smallest mistake can feel magnified, which can intensify the fear of failure and heighten anxiety.
High stakes and public visibility
Many artistic athletes perform on stages or arenas where all eyes are on them. The added stress of knowing that others are watching can make them more self-conscious. High-stakes performances, such as competitions or auditions, can amplify these feelings, as the outcome can directly impact their careers or self-esteem.
Self-expression vulnerability
Artistic sports often involve personal expression, which requires vulnerability. For many, it can be daunting to share their art and emotions in a public setting, where reactions are unpredictable. This fear of negative feedback or misunderstanding can contribute significantly to performance anxiety.
Recognizing symptoms of debilitating performance anxiety
Performance anxiety can manifest in a variety of ways, and for some athletes, the symptoms can be so intense that they interfere with their ability to perform. Recognizing these signs early on is essential for addressing them effectively. Performance anxiety is considered “debilitating” when it puts an athlete in danger, or risks their safety.
- Physical symptoms: Common physical signs include increased heart rate (tachycardia), sweating, shaking, nausea, and even shortness of breath. In severe cases, an athlete may experience vision changes or dizziness, making it difficult to perform physically demanding routines.
- Emotional symptoms: Feelings of fear, worry, and dread often accompany performance anxiety. Athletes may experience self-doubt, a fear of failure, or excessive concern about judgment from others.
- Cognitive and behavioral symptoms: Many athletes struggling with anxiety report difficulty focusing or remembering routines. They may become overly critical of their performance or avoid opportunities to perform altogether. Over time, these symptoms can lead to procrastination or a desire to quit the sport entirely. However, in sports like gymnastics, this “mental block” could be dangerous - if an athlete forgets how to do a certain tumbling pass, for example, they increase their risk of injury if they try to complete the pass.
Resources for artistic athletes dealing with performance anxiety
Managing performance anxiety requires a multifaceted approach. Fortunately, there are numerous resources available to artistic athletes, ranging from self-help tools to professional interventions.
Mental health professionals
Therapists who specialize in sports psychology or performance anxiety can help athletes understand and manage their symptoms. Cognitive-behavioral therapy (CBT) and mindfulness techniques are particularly effective in changing negative thought patterns and building resilience.
Performance coaches and mentors
A performance coach or mentor who understands the demands of the sport can offer valuable insight and strategies for coping with anxiety. They can provide personalized guidance on mental preparation and offer encouragement based on their own experiences.
Support groups and peer networks
Sometimes, simply knowing that others share similar struggles can be comforting. Support groups, both in-person and online, offer a space for athletes to share their experiences and coping strategies. Organizations like Athletes Connected provide resources and communities for those dealing with performance anxiety.
Mindfulness and relaxation apps
There are numerous apps designed to help individuals manage anxiety through mindfulness, guided meditation, and breathing exercises. Apps like Headspace, Calm, and Insight Timer offer tools that athletes can use regularly to reduce anxiety levels.
Tips for performing confidently
With the right tools and strategies, artistic athletes can learn to manage their anxiety and perform confidently. Here are some tips for building confidence and reducing anxiety before performances:
Prepare physically and mentally
Thorough preparation is essential for building confidence. Athletes should focus on both physical practice and mental rehearsal, visualizing their routines while imagining themselves performing successfully. Mental rehearsal can help athletes build familiarity with their performance and increase self-assurance. Additionally, having a backup plan if you do forget a part of a routine can be helpful and keep you safe if your anxiety increases during a performance.
Set realistic goals and celebrate progress
Rather than striving for perfection, it’s helpful for athletes to set specific, achievable goals. Breaking down their performance into smaller milestones can make the task feel more manageable. After each performance, athletes should take time to celebrate their progress, focusing on what they did well rather than solely on areas for improvement.
Establish a pre-performance routine
A consistent pre-performance routine can help ground an athlete and reduce nerves. This routine might include deep breathing exercises, stretching, or a series of positive affirmations. It could also include habits like eating enough, drinking plenty of water, and limiting caffeine, as caffeine can increase anxiety. Engaging in a familiar, comforting ritual can create a sense of control and focus. Even during the performance, finding people you know in the crowd can help decrease anxiety and bring an athlete back to the present moment.
Practice mindfulness and breathing techniques
Mindfulness practices help athletes stay present in the moment, rather than worrying about potential mistakes or judgments. Techniques like progressive muscle relaxation or deep breathing can calm the nervous system and reduce physical symptoms of anxiety.
Focus on the artistic experience, not the outcome
Shifting the focus from results to the experience of performing can alleviate some of the pressure. Athletes who concentrate on expressing themselves and enjoying the moment tend to feel less anxious about the outcome. Embracing this mindset can make performing a more rewarding and less stressful experience.
Reflect and learn after each performance
Reflecting on performances can help athletes identify patterns in their anxiety and work towards improvement. Writing down their thoughts or speaking with a coach can provide valuable insights and foster a sense of growth. Viewing each performance as a learning opportunity can help athletes build confidence and resilience over time.
Performance anxiety is a common challenge for artistic athletes, but it doesn’t have to hold them back. By understanding why anxiety occurs, recognizing the symptoms, and utilizing available resources, athletes can learn to manage their anxiety and embrace their craft with confidence. Building mental resilience and cultivating a positive mindset are essential for any artistic athlete who wishes to overcome anxiety and perform their best. With the right support and strategies, these athletes can take control of their anxiety and continue to share their talents with the world. We love providing emotional support to our athletes as well as skill improvement at EW Motion Therapy - our physical therapists are encouraging mentors to any type of athlete. To learn more about what physical therapy might cost you, click the button below to download our free pricing guide.
