How do I get over performance anxiety before a race?
Some nerves before a race are normal and can help you perform. Simple tools like slow breathing, a set pre-race routine and focusing on what you can control often help. If anxiety is overwhelming, mental performance coaching or psychotherapy can help.
Tools that often help
- Slow breathing, with a longer exhale than inhale
- A familiar pre-race routine
- Process goals, such as pacing or form cues, instead of outcome goals
- Reframing nerves as readiness
- Practising race scenarios in training
When to get support
- Anxiety stops you from racing or enjoying sport
- Physical symptoms such as nausea or panic before events
- Worry that spills into school, work or sleep
When to get it checked
Our mental performance coaches and psychotherapists work with athletes on pre-competition anxiety.
At Performance Sports Therapy in Gloucester, our mental performance coaching and our psychotherapy team can help you find the cause and build a plan.
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