Discover Ways to Reduce Anxiety On and Off the Field Through Sport Psychology
Athletes train their bodies to reach peak performance, but the mind plays an equally important role in success. Anxiety—whether it shows up during practice, competition, or in daily life—can make it harder to perform at your best. Athletes experience many types of anxiety that can affect how they perform. Understanding these challenges and learning sport psychology strategies to manage anxiety is important. These steps ensure athletes stay mentally healthy and perform at their best.
Off-the-Field Anxiety: Life Beyond the Game
Athletes are people first, and their lives outside of sports can be filled with the same stressors everyone experiences. Many things can cause anxiety, like school pressure, job responsibilities, or relationship problems. Even money issues or worries about the future. Student-athletes often feel extra stressed when managing both schoolwork and intense training. Professional athletes may face anxiety from public attention, tough contract talks, or the fear that their careers won’t last long. Recreational athletes can feel pressure to “keep up” with training goals while managing careers and families.
This off-the-field anxiety can spill over into athletic performance. Difficulty sleeping, trouble concentrating, or physical symptoms, like tense muscles or stomach upset. These ailments may leave an athlete drained before they even step onto the field.
On-the-Field Anxiety: Performance Under Pressure
Competition often brings its own set of stressors. Pre-game jitters, fear of failure, and worries about letting teammates or coaches down can all intensify once the whistle blows. Performance anxiety might show up as racing thoughts, a pounding heart, or shaky hands. Athletes may also struggle with situational anxiety during pivotal moments. These can include taking a penalty kick, serving a match point, or finishing the final lap.
This type of anxiety can lead to “choking,” where the body’s stress response interferes with well-practiced skills. An athlete might rush movements, lose focus, or doubt their abilities. Over time, they may even begin to avoid certain situations, creating a cycle that further erodes confidence.
What is the Impact of Anxiety on Athletes?
Unchecked anxiety can affect more than just the scoreboard. Physically, it can cause headaches, fatigue, and an increased risk of injury due to muscle tension or distracted play. Mentally, it can lead to negative self-talk, irritability, or feelings of burnout. Long-term anxiety can contribute to depression or diminish the joy that originally drew someone to their sport. Whether it arises during training or in daily life, anxiety has a way of blurring the line between sport and self. In turn, it can impact relationships, academic or work performance, and overall well-being.
Strategies to Reduce Anxiety On and Off the Field
The good news is that anxiety can be managed with intentional strategies:
Mindfulness and Breathing Techniques
Simple practices such as deep diaphragmatic breathing or grounding exercises can calm the body’s stress response and sharpen focus.
Structured Routines
Pre-game rituals, consistent sleep schedules, and balanced nutrition provide stability that reduces anxiety’s grip.
Positive Self-Talk and Visualization
Replacing negative thoughts with empowering statements and mentally rehearsing success can boost confidence and lower tension.
Physical Self-Care
Adequate rest, proper hydration, and regular recovery days support both mental and physical recovery and resilience.
Support Systems
Teammates, coaches, friends, and family can provide perspective and encouragement when anxiety feels overwhelming.
How Does Therapy and Sport Psychology Help?
Working with a therapist—especially one trained in sport psychology—can make a significant difference. A sport psychologist in Colorado can help athletes identify triggers. Together, you can develop personalized coping tools and challenge unhelpful thought patterns. Cognitive-behavioral techniques, performance imagery, and goal-setting strategies are just a few of the methods therapists use. For athletes juggling off-the-field stress, therapy provides a private space to process life’s challenges and find balance. Therapy can help athletes build mental strength that translates to both improved performance and a healthier everyday life.
FAQs About Anxiety in Sports
Q: Is pre-game nervousness normal?
A: Yes. Mild nerves can actually sharpen focus and energy. Anxiety becomes a concern when it feels overwhelming. Or, when it consistently disrupts performance and daily functioning.
Q: How is sport psychology different from general therapy?
A: Sport psychology integrates mental health treatment with performance enhancement techniques. It successfully addresses both the person and the athlete.
Q: Can therapy help if I’m not a professional athlete?
A: Absolutely. Sport psychology benefits anyone who wants to enjoy their sport. It also supports those looking to improve focus or manage life stress alongside athletic goals.
Q: How long does it take to see results?
A: Many athletes notice improvements within a few sessions. However, lasting change depends on consistency, individual goals, and the nature of the anxiety.
Why Choose Online Sport Psychology With Sunrise Counseling?
For athletes in the Denver area and the entire state of Colorado, Sunrise Counseling offers specialized online sport psychology services. These services are designed to help manage both on-the-field and off-the-field anxiety. Whether you’re a competitive athlete facing high-pressure moments or someone balancing athletics with school, work, or family life. Virtual sessions provide the flexibility to fit therapy into a demanding schedule. Through evidence-based techniques like cognitive-behavioral strategies, guided imagery, and performance-focused goal setting, Sunrise Counseling helps athletes build mental resilience and confidence that carry over into every aspect of life.
Working with an experienced sport psychologist online in Denver means you can connect from the comfort of home, your training facility, or even while traveling for competition. This accessibility ensures consistent support, allowing you to address challenges such as pre-game nerves, recovery from performance slumps, or everyday stressors without interrupting your routine. By partnering with Sunrise Counseling, athletes gain tools to sharpen focus, reduce anxiety, and rediscover enjoyment in their sport and daily life.
Take Control of Anxiety and Perform with Confidence
Feeling anxious before a game—or even outside of it—is something every athlete experiences at some point. The good news is that sport psychology can help you learn to manage that anxiety, focus your energy, and perform at your best both on and off the field.
At Sunrise Counseling, we understand how overwhelming it can feel when anxiety starts affecting your confidence or enjoyment of your sport. Our Denver-based sport psychologist helps athletes develop tools to calm their minds, improve focus, and strengthen their mental resilience. Together, we’ll work on practical techniques to manage stress, build confidence, and help you approach competition—and life—with clarity and control.
You don’t have to let anxiety hold you back from your goals. With the right guidance, you can learn how to stay composed under pressure, block out distractions, and enjoy the sport you love again. Here’s how to begin online sport psychology in Denver, CO:
Discover how sport psychology can help reduce anxiety and improve performance during your initial consultation.
Meet with an experienced sport psychologist in Denver, CO who understands the mental challenges athletes face.
Start mastering your mindset so you can perform with focus, confidence, and a renewed sense of calm—on and off the field.
Online Therapy in Colorado: Other Services We Offer
Managing anxiety as an athlete isn’t just about improving performance—it’s about protecting your mental well-being and finding balance on and off the field. Through online sport psychology, athletes can learn how to quiet anxious thoughts, build confidence, and approach competition with greater focus and calm.
At Sunrise Counseling, we understand that anxiety can impact every aspect of life, not just athletic performance. That’s why we provide a full range of mental health services designed to help athletes and non-athletes alike strengthen their emotional resilience. Whether you prefer in-person sessions at our Dallas, TX office or online therapy across Colorado and other PSYPACT-participating states, our team is here to help you cultivate long-term mental wellness.
In addition to sport psychology, our licensed therapists specialize in treating anxiety, depression, trauma, and grief. We also provide personalized counseling for men, women, children, couples, and families to support a variety of emotional and relational needs. Our additional services include anger management, chronic pain support, OCD treatment, postpartum depression, miscarriage, and infertility counseling. For clients who value spirituality, we offer faith-based counseling, and we proudly serve Spanish-speaking clients with culturally sensitive care.
No matter what challenges you’re facing, our mission is to walk alongside you with compassion, insight, and tools to help you heal. Explore our blog for more helpful insights, and reach out when you’re ready to take the next step toward greater emotional strength and peace of mind.
About the Author
Dr. James Ramarushton is a licensed psychologist in Colorado and Texas. He holds PSYPACT certification, allowing him to provide telehealth services to clients in most U.S. states. He earned his PhD in Counseling Psychology with a specialization in Sport Psychology from the University of North Texas, one of the nation’s leading sport psychology programs. Dr. Ramarushton is also a Certified Mental Performance Consultant through the Association of Applied Sport Psychology.
A former collegiate athlete, Dr. Ramarushton is passionate about helping athletes overcome performance anxiety and other mental health challenges. He considers it a privilege to blend his love of sports with evidence-based psychological care, supporting athletes as they build confidence and resilience both on and off the field.