{"id":13537,"date":"2021-04-29T15:01:15","date_gmt":"2021-04-29T19:01:15","guid":{"rendered":"https:\/\/www.peaksports.com\/sports-psychology-blog\/?p=13537"},"modified":"2025-06-05T05:58:13","modified_gmt":"2025-06-05T09:58:13","slug":"how-to-manage-anxiety-in-competitions","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/","title":{"rendered":"How to Manage Anxiety in Competitions"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"300\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2019\/06\/general-image-big-1.jpg\" alt=\"\" class=\"wp-image-10196\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2019\/06\/general-image-big-1.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2019\/06\/general-image-big-1-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"Play_Confidently_and_Avoid_Outcome_Thinking\"><\/span>Play Confidently and Avoid Outcome Thinking<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/#Play_Confidently_and_Avoid_Outcome_Thinking\" >Play Confidently and Avoid Outcome Thinking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/#If_you_BECOME_anxious_then_you_can_BECOME_relaxed_or_composed\" >If you BECOME anxious, then you can BECOME relaxed or composed.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/#Managing_Anxiety_in_Stressful_Competitions\" >Managing Anxiety in Stressful Competitions:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/#Related_Articles_on_Mental_Game\" >Related Articles on Mental Game:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/#The_Confident_Athlete\" >The Confident Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>How anxious do you become during stressful moments in competitions? Would you describe yourself as an anxious athlete?<\/p>\n\n\n\n<p>Anxiety doesn&#8217;t just happen in sports. Even in championship games, the event itself doesn&#8217;t cause anxiety. Why do so many athletes become anxious in competitions?<\/p>\n\n\n\n<p>Two reasons contribute to anxiety in sports.<\/p>\n\n\n\n<p>One cause of anxiety for athletes is labeling yourself as an <em>&#8220;anxious athlete&#8221;<\/em>. If you believe you are an anxious athlete, you will see it come true. You feel helpless to change or trying to manage anxiety. In essence, you become a prisoner of your anxiety.<\/p>\n\n\n\n<p>For instance, anxious athletes rarely perform well under pressure. If a tennis player labels himself an anxious athlete, he will expect to be anxious and choke under pressure.<\/p>\n\n\n\n<p>Another contributor to anxiety is the belief that you cannot control your emotions. The truth is you control your emotions&#8211;not the situation. If you believe you can&#8217;t control your emotions when you experience negative emotions in a game, this increases your anxiety.<\/p>\n\n\n\n<p>A pitcher who gives up a tying homerun in the ninth inning will understandably become angry, frustrated, or agitated. Those emotions are normal. Burying negative emotions compounds the problem. The goal for the pitcher is to regain composure and focus on the next batter.<\/p>\n\n\n\n<p>The question then is how can you manage your emotions in competitions?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"If_you_BECOME_anxious_then_you_can_BECOME_relaxed_or_composed\"><\/span>If you BECOME anxious, then you can BECOME relaxed or composed.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can manage your situation by re-interpreting the situation, challenging your thoughts or utilizing a relaxation strategy.<\/p>\n\n\n\n<p>When you apply these simple strategies, you will feel you are capable to rise to competitive challenges with confidence.<\/p>\n\n\n\n<p>PGA golfer Hideki Matsuyama won the 2021 Masters tournament, his first career Major championship victory. Heading into the final day of the tournament, Matsuyama was winning by four-strokes and was very nervous at the start of the round.<\/p>\n\n\n\n<p><strong>MATSUYAMA<\/strong>: <em>&#8220;My plan this morning was to wake up about 9:30, but needless to say, I arose much earlier than that and couldn&#8217;t go back to sleep. So, I came to the golf course early. Had a really good warm-up. I felt really good going to the first tee, until I stood on the first tee, and then it hit me that I&#8217;m in the last group of the Masters Tournament, and I&#8217;m the leader by four strokes. And then I was really nervous.&#8221;<\/em><\/p>\n\n\n\n<p>Despite his nerves and all the <em>&#8220;what if&#8217;s&#8221;<\/em>, Matsuyama was able to keep his composure, manage his strong emotions and win by one stroke.<\/p>\n\n\n\n<p>You have the capacity to manage your emotions in any competitive situation. You are the director of your experience and ultimate influence your performance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Managing_Anxiety_in_Stressful_Competitions\"><\/span>Managing Anxiety in Stressful Competitions:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>First, realize that most anxiety is about fear of failure and worry about outcomes. When you worry about losing or embarrassing yourself, you will feel anxious&#8230;<\/p>\n\n\n\n<p>Next, you want to embrace the pressure of the moment as the reason why you train so hard.<\/p>\n\n\n\n<p>But how your interpret the pressure is up to you. Try to put competition into perspective and know this will not be the last competition you will have. You will have many other opportunities. And make sure you let go of thinking about the outcome and the consequences of the outcome.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Related_Articles_on_Mental_Game\"><\/span>Related Articles on Mental Game:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/focus-on-what-you-can-control-in-sports-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/overcoming-pressure-and-anxiety-in-matches\/\">Overcoming Pressure and Anxiety in Matches<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/what-separates-elite-athletes-from-the-rest\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-tension-and-anxiety\/\">How to Overcome Tension and Anxiety<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-stay-composed-when-you-make-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/coping-with-pregame-anxiety\/\">Coping with Pregame Anxiety<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to&nbsp;<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a>&nbsp;on iTunes<br>*Subscribe to <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Confident_Athlete\"><\/span>The Confident Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2024\/01\/confident-athlete-audio250.jpg\" alt=\"The Confident Athlete Audio\" class=\"wp-image-16347\" style=\"width:198px;height:auto\"\/><\/figure>\n<\/div>\n\n\n<p>\u201cThe Confident Athlete\u201d consists of 2 audio programs that include 14 days of confidence fueling exercises and a simple to follow workbook that guides you through the 14 days, helps you apply the strategies, and customizes the exercises to your personal needs.<\/p>\n\n\n\n<p>Let me help you put a <strong>stop to the confidence leak<\/strong>. You can learn to have greater levels of confidence in competition than you do in practice by identifying the specific ways you undermine your own confidence and <strong>how to convert your practice confidence into COMPETITIVE CONFIDENCE<\/strong>.<\/p>\n\n\n\n<p>\u201cThe Confident Athlete\u201d is a ground-breaking system to teach you how to think like a champion and have ultimate self-confidence every time you step on the playing field, court, track, or course. The confident athletes was <strong>developed for any athlete \u2013 junior to professional \u2013<\/strong>that wants to gain confidence. However, coaches and sports parents can learn how to teach others to perform with ultimate confidence. Use my program if you want to bust a slump or just wanting higher or more consistent levels of self-confidence.<\/p>\n\n\n<div class=\"gb-container gb-container-0b39f7aa\">\n\n<a class=\"gb-button gb-button-a74417ae gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-confident-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-461ab57c gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-digital-download\/products\/the-confident-athlete-digital\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Play Confidently and Avoid Outcome Thinking How anxious do you become during stressful moments in competitions? Would you describe yourself as an anxious athlete? Anxiety doesn&#8217;t just happen in sports. Even in championship games, the event itself doesn&#8217;t cause anxiety. Why do so many athletes become anxious in competitions? Two reasons contribute to anxiety in sports. One cause &#8230; <a title=\"How to Manage Anxiety in Competitions\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-manage-anxiety-in-competitions\/\" aria-label=\"Read more about How to Manage Anxiety in Competitions\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":10197,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,142,39],"tags":[83,247],"class_list":["post-13537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-game-of-sports","category-sports-psychology-tips","category-performance-anxiety","tag-mental-edge","tag-mental-toughness-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.5.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Anxiety doesn&#039;t just happen in sports. 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