Facing Anxiety: Stop Letting It Hold You Back

Anxiety is one of the biggest obstacles to success in both sport and life. It can drain your joy, hold you back from performing at your best, and make even the things you love feel overwhelming. But avoiding anxiety won’t make it disappear—it only delays the challenge. The key is learning to face it head-on and use it to your advantage.

Overcoming Performance Anxiety

Anxiety doesn’t have to be a roadblock. In fact, it can be fuel. The key isn’t to eliminate it but to understand and control it. Here’s how:

1. Acceptance

Instead of fighting anxiety, acknowledge it. It’s a part of you, but it doesn’t define you. Reframe it as energy. When the nerves hit, remind yourself: this is excitement, not fear. Use that energy to focus, get in the zone, and perform at your best.

2. Preparation

Success starts before you even step onto the pitch, court, or track. Have a pre-performance routine that gets you mentally and physically ready. This could include breathwork, mindfulness, and visualisation. Confidence comes from knowing you’ve put in the work.

3. Visualisation

This is a game-changer. Before competing, take a few minutes to close your eyes and picture yourself performing at your best. See yourself moving smoothly, making the perfect play, staying composed under pressure. Engaging all your senses in this mental rehearsal helps reinforce confidence and reduce nerves.

4. Managing Expectations

Many athletes struggle with the fear of failure—or even the fear of success. The best way to combat this? Shift your focus from outcomes to the process. Stay present, trust your training, and let go of pressure-filled expectations.

Anxiety Is Normal—But It Doesn’t Have to Hold You Back

Anxiety is something we all face, from children to elite athletes. But too many people try to escape it instead of dealing with it. Short-term avoidance only leads to long-term struggles. Stop letting anxiety be the thing that holds you back.

Embrace discomfort. Learn to sit with it, process it, and use it to your advantage. Anxiety doesn’t have to define your performance—it’s how you handle it that matters.

This is just the beginning. Over the next few weeks, I’ll be sharing more strategies and insights to help you strengthen your mental game. Whether you’re an athlete, coach, or just someone who loves sport, I’d love to hear from you.

What’s the biggest mental hurdle you’ve faced in sport? Drop a comment below!