Managing Performance Anxiety

Managing Performance Anxiety: Mental Skills for Game Day

Performance anxiety is a natural part of sport. Whether it's your first match or a championship final, it's normal for your heart to race, your hands to sweat, and your thoughts to run wild.

From an Acceptance & Commitment Therapy (ACT) perspective, the aim is not to eliminate these feelings, but to make space for them, focus on what matters, and take committed action toward your performance goals (Hayes et al., 2012).

1. Acceptance: Making Room for Discomfort

Instead of battling anxiety or trying to “calm down,” ACT encourages athletes to acknowledge and allow the sensations and thoughts that come with competition (Gardner & Moore, 2007).

This means noticing your pounding heart or shaky hands without labelling them as “bad” or “wrong.”

Practice: Before your game, take 60 seconds to scan your body. Name what you feel, “nervous,” “tight shoulders,” “fast breathing” and remind yourself: This is part of performing. I can still play well with these feelings present.

2. Cognitive Defusion: Unhooking from Unhelpful Thoughts

Performance anxiety often comes with thoughts like “I'm going to mess this up” or “I'm not ready.” ACT uses cognitive defusion techniques to reduce the power of these thoughts (Hayes et al., 2011).

Try: Silently repeat the thought, “I might mess this up,” over and over until it loses its sting, or sing it to the tune of “Happy Birthday.” This reminds you that a thought is just a string of words—not a command or a prophecy.

3. Present-Moment Focus 4. Values-Driven Action

Focusing on what's happening right now, rather than worrying about the outcome, anchors you in the task at hand (Birrer et al., 2012).

In ACT, present-moment awareness is often cultivated through mindfulness.

On game day: Choose one sensory cue (your feet in your shoes, the feel of the ball, the sound of your breath, the sight of your teammates) and keep returning to it during warm-up and competition.

4. Values-Driven Action

ACT asks: What do you want your sport to stand for? Your values, such as persistence, teamwork, or courage, give you a compass to follow, even when anxiety is loud (Hayes et al., 2012).

Exercise: Write down 2–3 values that matter most to you in sport. When anxiety rises, remind yourself: “I'm here to play with courage,” or “I'm here to support my team,” and let that guide your actions.

5. Committed Action Under Pressure

Game day mental preparation in ACT is about showing up and performing according to your values, regardless of how you feel (Gardner & Moore, 2012). This might mean making that aggressive play even if your stomach is churning, or speaking up in a team huddle even if your voice shakes.

Aim: The goal isn't to get rid of anxiety, it's to perform alongside it.

Final thought

Performance anxiety in athletes isn't a sign of weakness, it's a sign you care.

ACT teaches that you can carry your nerves with you and still act in line with your goals. By practicing acceptance, defusion, mindfulness, and values-based action, you can step into competition feeling ready to perform, not because you've eliminated anxiety, but because you've learned how to play with it by your side.