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Performance Anxiety for Athletes

What is performance anxiety in sport?

Performance anxiety in athletes is more than just pre-competition nerves. While some level of arousal can sharpen focus and performance, anxiety becomes problematic when it begins to interfere with execution, decision-making and enjoyment of sport.

Athletes experiencing performance anxiety often describe racing thoughts, muscle tension, disrupted sleep before events, fear of making mistakes, or a sense of dread leading into competition. Instead of feeling energised, they feel tight, pressured or overwhelmed.

For endurance athletes in particular — ultra runners, cyclists and long-distance competitors — performance anxiety can build gradually. Expectations increase, goals become outcome-driven, and self-worth can slowly become tied to times, placings or podium results.

When anxiety shifts from adaptive to disruptive, psychological support can help restore flexibility, clarity and confidence.

Why performance anxiety develops

Performance anxiety rarely appears “out of nowhere.” It often develops through a combination of psychological and contextual factors:

  • Increasing expectations following early success

  • Perfectionistic standards and fear of underperforming

  • Identity becoming overly attached to athletic outcomes

  • Comparison within competitive environments

  • Pressure to justify training sacrifices or public goals

  • Returning from injury and fear of reinjury

In endurance sport, where events are physically and emotionally demanding, athletes can become highly invested in outcomes. Over time, the original enjoyment and exploration that drew them to the sport can be replaced by pressure and self-criticism.

Anxiety then becomes less about the race itself and more about what the result means.

Signs performance anxiety may be affecting you

Common indicators include:

  • Excessive pre-event rumination

  • Difficulty sleeping before competition

  • Tightness or altered breathing at the start line

  • Avoiding races despite being physically prepared

  • Overtraining in an attempt to “control” outcomes

  • Harsh internal self-talk

  • Emotional crash after events regardless of result

If anxiety begins reducing enjoyment, increasing stress, or affecting training consistency, it is worth addressing early.

How clinical psychology can help athletes

As a Clinical Psychologist (AHPRA registered) working with endurance athletes and high performers across Australia, I integrate clinical psychology with performance-based approaches.

Support may include:

  • Understanding the underlying drivers of anxiety

  • Regulating nervous system activation

  • Addressing perfectionistic or rigid thinking patterns

  • Strengthening cognitive flexibility under pressure

  • Rebuilding intrinsic motivation

  • Developing values-aligned performance goals

  • Preventing burnout

Rather than simply trying to “eliminate nerves,” we work to build psychological resilience — allowing you to perform with greater clarity, composure and autonomy.

The aim is not just improved results, but a healthier relationship with sport.

Performance anxiety in endurance athletes

Endurance athletes face unique psychological demands:

  • Long training cycles with delayed feedback

  • Solo training environments

  • Deep emotional investment in major events

  • Identity closely tied to physical capacity

When anxiety develops in this context, it can subtly erode confidence and increase pressure across months of preparation.

Addressing anxiety early can protect both performance and long-term wellbeing.

Online psychology support across Australia

I provide online clinical psychology sessions to athletes across Australia.

Sessions are suitable for:

  • Endurance athletes

  • Ultra marathon runners

  • Cyclists

  • Athletes returning from injury

  • High performers experiencing pressure or burnout

Medicare rebates may be available with a valid referral.

Ready to work through performance anxiety?

If performance anxiety is beginning to affect your confidence, enjoyment or training consistency, support can help you regain clarity and composure.

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You can learn more about working together or book an appointment via the contact page.

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