Why Do Sports Make Me So Nervous? A Therapist’s Insights and Solutions
If you’ve ever felt your stomach twist before a big game, your palms sweat before stepping on the court, or your heart race before hearing the starting whistle, you’re not alone. Sports can bring out the best in people, but they also come with a unique kind of pressure that leaves many athletes feeling nervous—sometimes to the point where it affects their performance.
As a therapist would explain, nerves are not a sign of weakness. In fact, they’re part of a natural psychological and physiological response to pressure. The challenge isn’t eliminating nerves entirely, but learning how to understand and manage them so they work for you instead of against you. Let’s break down why sports make you nervous and explore effective solutions explored through sport psychology to regain calm, focus, and confidence.
What is the Science Behind Sports Nerves?
When you feel nervous before or during a competition, your body is experiencing what psychologists call the fight-or-flight response. This ancient survival mechanism is triggered whenever the brain perceives a high-stakes situation. In the context of sports, your body interprets the game or performance as a “threat,” even though it isn’t dangerous in the same way a wild animal might be.
This response causes:
Increased heart rate
Shallow breathing
Sweaty palms
Muscle tension
Racing thoughts
In small doses, these changes can actually sharpen focus and energize performance. That’s why some athletes say they need to feel “butterflies” to perform at their best. However, when nerves become overwhelming, they cross into performance anxiety, which can block concentration, tighten muscles, and cause mistakes.
Why Do Athletes Get So Nervous?
Sports nerves don’t come out of nowhere. They’re often linked to deeper psychological triggers. Here are some common reasons athletes feel so anxious:
1. Fear of Failure
Many athletes place intense pressure on themselves to succeed. The thought of making mistakes, letting down teammates, or losing can be paralyzing. Fear of failure makes the brain overly focused on outcomes instead of the process.
2. High Expectations
Whether from parents, coaches, teammates, or the athlete themselves, expectations can feel crushing. The higher the bar is set, the greater the anxiety to meet or exceed it.
3. Perfectionism
Some athletes believe they need to perform flawlessly to prove their worth. This mindset leaves little room for mistakes, which are a natural part of sport.
4. Comparison to Others
In competitive environments, it’s easy to compare yourself to teammates, opponents, or even professional athletes. This comparison often fuels self-doubt and insecurity.
5. Past Experiences
A previous bad performance, sports injury, or negative feedback can linger in the mind and resurface as anxiety before future events.
6. Identity Tied to Sport
When athletes define their self-worth entirely by their performance, the stakes feel higher. A poor performance feels like a reflection of who they are as a person, not just how they played that day.
A Denver Therapist’s Insights: Turning Nerves Into Strength
The good news is that nerves don’t have to be the enemy. With the right mental strategies, athletes can learn to channel nervous energy into focus, confidence, and performance. Here are therapeutic insights and solutions we explore in our online Colorado therapy practice:
1. Reframe Anxiety as Excitement
Research shows that telling yourself, “I’m excited,” instead of “I’m nervous,” can change how you interpret your body’s stress signals. The increased heart rate and adrenaline can be viewed as fuel for performance rather than a sign of weakness.
2. Focus on the Process, Not the Outcome
Through sport psychology, therapists often teach athletes to redirect attention away from winning or losing and toward controllable actions—like breathing, form, or effort. By focusing on the process, you reduce pressure and stay in the present moment.
3. Use Breathing Techniques
Slow, deep breathing is one of the most effective ways to calm the nervous system. Try inhaling through the nose for four seconds, holding for two, and exhaling through the mouth for six. This simple exercise can lower heart rate and release tension before a game.
4. Develop Pre-Performance Routines
Routines create a sense of stability and predictability. Whether it’s listening to music, stretching in a specific way, or visualizing success, routines help signal to your brain that you’re prepared. This consistency can reduce anxiety dramatically.
5. Practice Visualization
Guided imagery helps athletes mentally rehearse success. Closing your eyes and imagining yourself serving an ace, making a clean tackle, or hitting a perfect shot builds confidence and primes the body for action.
6. Challenge Negative Thoughts
Cognitive-behavioral techniques encourage athletes to identify unhelpful thoughts—like “I’ll choke again” or “I’m not good enough”—and replace them with realistic, positive alternatives: “I’ve trained hard, I’m ready,” or “One mistake doesn’t define me.”
7. Accept Nerves Instead of Fighting Them
Therapists often remind athletes that nerves are normal. Trying to force them away can actually intensify anxiety. Instead, accepting them as part of the experience helps reduce their power while allowing you to stay motivated.
You Can Build Long-Term Mental Strength
Managing nerves isn’t just about quick fixes—it’s about building lasting mental resilience. Here are some broader strategies that help athletes over the long term:
Work with a Sport Psychologist or Therapist: Professional guidance through sport psychology provides personalized tools to handle performance anxiety and deeper emotional triggers.
Strengthen Identity Outside of Sport: Having hobbies, friendships, and goals outside of athletics reduces pressure and creates balance.
Develop Self-Compassion: Athletes who treat themselves with kindness, rather than harsh criticism, recover from mistakes faster and stay calmer under pressure.
Practice Consistently: Just like physical training, mental skills improve with repetition. Regular practice of breathing, visualization, and reframing can turn them into automatic habits.
Final Thoughts From an Online Sport Psychologist in Denver
Sports nerves are not a flaw—they’re a human response to high-pressure situations. The challenge lies in understanding where they come from and learning how to channel them productively. An experienced sport psychologist would remind you that nerves are a sign that you care deeply about your sport. That passion can be transformed into energy, focus, and resilience.
By reframing anxiety as excitement, focusing on controllable actions, using calming techniques, and developing long-term mental habits, athletes can shift from being overwhelmed by nerves to thriving under pressure.
So, the next time your heart races before stepping onto the field, remember: those nerves are a signal of your commitment and potential.
Overcome Nerves and Build Confidence Through Online Sport Psychology in Denver
Feeling nervous before competitions is incredibly common—but when anxiety takes over, it can hold you back from performing your best. With the right sport psychology support, you can learn to calm racing thoughts, manage pressure, and build the confidence you need to step into your sport with clarity and control.
At Sunrise Counseling, we understand how overwhelming pre-game nerves and performance anxiety can feel. Our Denver-based sport psychologist works with athletes to identify the roots of their anxiety, develop practical tools for staying grounded, and build a stronger, more resilient mindset. Together, we’ll help you break free from fear, sharpen your focus, and approach competition with renewed confidence.
You don’t have to let nerves control your performance or your love for your sport. With personalized support, you can learn to manage anxiety, stay composed under stress, and trust your abilities when it matters most.
Here’s how to begin online sport psychology in Denver, CO:
Discover how sport psychology can reduce anxiety and improve performance when you schedule your consultation.
Work with a dedicated sport psychologist in Denver, CO, who understands the emotional challenges athletes face.
Start strengthening your mental game so you can compete with confidence, calm, and focus.
Other Therapy Services Sunrise Counseling Provides in Colorado
Sports-related anxiety can feel overwhelming, but learning how to manage nervousness with online sport psychology can transform how you perform—and how you feel. By building tools to stay grounded under pressure, athletes can regain confidence, trust their abilities, and enjoy competing again.
At Sunrise Counseling, we know that anxiety often connects to deeper emotional challenges, which is why we offer a wide range of mental health services beyond sport psychology. Whether you meet with us in person at our Dallas, TX office or online throughout Colorado and other PSYPACT states, our therapists provide comprehensive support to help you build emotional balance and long-term resilience.
Along with sport psychology, we offer therapy for anxiety, depression, trauma, and grief. We provide counseling for men, women, children, couples, and families, adapting treatment to your unique needs. Our additional services include therapy for anger management, pain management, OCD, postpartum depression, miscarriage, and infertility. For those seeking a spiritual element in therapy, we offer faith-based counseling, and we proudly serve Spanish-speaking clients with culturally sensitive care.
Whatever you’re navigating—on or off the field—we’re here to help you move forward with confidence, clarity, and emotional strength. Explore more on our blog or reach out when you feel ready to begin your path toward better mental health.
About the Author
Dr. James Ramarushton is a licensed psychologist in the states of Colorado and Texas. He also holds PSYPACT certification, which allows him to work with clients remotely in the majority of states in the US. Dr. Ramarushton graduated with a PhD in Counseling Psychology and a specialization in Sport Psychology from the University of North Texas, one of the premier sport psychology programs in the country. He is also certified with the Association of Applied Sport Psychology as a Certified Mental Performance Consultant. A former collegiate athlete himself, Dr. Ramarushton considers himself fortunate to work in the world of sports and help athletes.