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The Silent Opponent: Sports Anxiety and Athlete Mental Health


By Madison Malloy, LPCA


Former collegiate runner, forever hype woman for your nervous system


I’ve been an athlete for as long as I can remember. I was a high-performing collegiate runner competing at the national level, and I know firsthand how hard it is to keep your head in the game when the game starts feeling like your whole identity.

If you’re an athlete, you know the pressure. If you’re a coach, you really know the pressure. If you’re both, welcome. Take a seat. This one’s for you.


So…What Is Sports Anxiety?

Picture this: your palms are sweaty, knees weak, arms are heavy—sound familiar? And, no, I'm not asking if you know Eminem.

You haven’t even stepped onto the field yet, but your body is already in full-blown panic mode. That’s sports anxiety.

Now, let’s zoom out.


Anxiety, in general, is your body’s way of saying “Danger!” even when there’s no actual threat. It shows up in your thoughts (What if I fail?) and your body (shaky hands, rapid heartbeat).

Now add high-stakes competition, constant evaluation, public performance, team dynamics, and just a dash of perfectionism. What do you get? Something that feels a lot like a phobia! Fear of failure, performance anxiety, and intense athletic pressure.


What Sports Anxiety Looks Like

Sports anxiety isn’t a one size fits all issue and goes beyond simple nerves before a game. It can manifest as:

  • Racing thoughts or panic attacks

  • Perfectionism and self-criticism

  • Avoidance of training or competition

  • Trouble sleeping before events

  • Feelings of shame, isolation, or “not being enough”


For student-athletes, this can coincide with academic stressors, social expectations, and identity struggles, especially when a sport feels like who you are, not just what you do.


Signs to Watch For

Athletes are master maskers. They are often trained to withstand physical and mental discomfort, putting their bodies through the wringer and working through pain. This is especially prominent in sports like cross country, swim, gymnastics, or cheer—where pushing through pain is practically glorified.

Watch for:

  • Sudden changes in appetite or sleep

  • Pulling away from teammates or friends

  • Drop in performance or motivation

  • Obsessive focus on winning, body image, or approval


Why Athlete Mental Health Matters

Athletes are praised for being “tough.” But real toughness? It’s knowing when to ask for help. Because left unchecked, poor mental health in athletics can lead to:

  • Performance issues during practice and competitions

  • Increased risk of injury

  • Delayed injury rehabilitation and return to sport

  • Increased reinjury risk during post-rehabilitation practice and competitions.

  • Increase the possibility of burn out

On the flip side, strong mental health helps you:

  • Perform more consistently

  • Bounce back from losses or injuries

  • Stay in the game longer (and enjoy it more)

  • Actually feel good while doing what you love


Mental Health IS Performance

Repeat after me: You can be strong AND struggle. In fact, most high-performing athletes are carrying way more than a water bottle and a protein bar. The pressure to win, to be “on,” to never mess up? It builds. Fast.


Tips of the Trade from Your Friendly Therapist (That’s Me)

For the athletes:

  • Practice Mindfulness

    • It means tuning into the present moment without judgment—no spiraling into what-ifs or overanalyzing that last play. This can look like:

      • Deep belly breaths

      • Body scans (where you mentally check in with each part of your body)

      • Engaging all five senses to ground yourself

      • Really examining one object in the room

      • Popping a Warhead, a Tic-Tac, or another sour candy

  • Visualization

    • Close your eyes and picture yourself crushing your performance goals: how you move, how you feel, even how you bounce back if something goes wrong. Imagine the sights, sounds, smells, and sweat.

    • The more detailed your mental reps, the more prepared your brain is when it’s game time.

  • Self-Talk.

    • You are not your worst thought during competition.

    • When you’re out there performing, your brain is running its own commentary. Sometimes it sounds like:

      • “I’m such an idiot.”

      • “Everyone’s going to laugh at me.”

      • “Coach is going to be so disappointed.

    • But guess what? You can rewrite the script. Try:

      • “It’s okay, I’ll learn and do better next time.”

      • “One mistake doesn’t define me.”

      • “I can do this.”

    • The way you speak to yourself matters. Be the teammate your brain deserves.

  • Lower the stakes.

    • You’re not curing cancer. You’re playing a sport. It’s okay to mess up.

  • Talk about it.

    • To your coach, your teammates, your best friend, your mom, or yes, even your cat. Just get it out of your head.

  • Rest.

    • Seriously. Nap like it’s your job. Recovery is part of performance.

  • See a therapist. (Ahem.)

    • Mental health is training, just for your insides.


For coaches:

  • Skip unrealistic expectations or unnecessary pressure.

    • Encourage effort > perfection.

  • Check in. Seriously—ask how they’re doing, not just how they’re performing.

    • Open the door. Set up “office hours” for athlete check-ins.

  • Emphasize that mental health is important to performance.

  • Partner with a sports therapist or psychologist for athletes to see and consult with when needed.

  • Nurture team camaraderie and cohesion by having events where teammates can connect and develop trusting relationships.

  • Host workshops or share videos on stress, sleep, and nutrition.

  • Normalize conversations about difficult emotions.


For parents:

  • Avoid pressure-laced praise

    • Instead of “You better win today,” try “I love watching you play.”

  • Don’t critique right after a game

    • Give them space to process first. Ask open-ended questions like, “How did it feel out there?”

  • Model calm

    • If you’re anxious, your child may absorb that energy. Stay supportive, not reactive.

  • Let them opt out sometimes

    • If anxiety is overwhelming, allow breaks. Playing through fear shouldn’t be the standard.

  • Normalize it

    • Let your child know it’s okay—and common—to feel nervous before games. Even pros get anxious.

  • Separate performance from worth

    • Emphasize effort, not outcomes. Help them understand that who they are matters more than how they play.


Let’s Make This Normal

Let’s normalize athletes crying after practice, asking for help, and saying “I need a break” without it being headline-worthy. Whether you’re chasing scholarships or just trying to enjoy the sport again, your mental health matters. Like, a lot.

And if your brain’s doing more cartwheels than your body? You’re not broken. You’re human. And you’re definitely not alone.


Want to Nerd Out?

Mental health is more than a vibe—it’s science! So, if you are interested in learning more, here’s a curated list of articles, studies, and practical tips:


Mental Health & Athletics (General)

Athlete Mental Health – McLean Hospital


Performance Anxiety & Recovery

 
 
 

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