Can You Compete Well Even When You’re Feeling Anxious?
- Alyssa Zajdel, PhD
- Sep 15
- 3 min read
I used to misread my anxious feelings before skating as a sign of weakness.
Before competitions, my body would feel so uncomfortable: tight shoulders, racing pulse, dry mouth, sweat dripping before I even stepped on the ice. I’d feel drained and jittery all at once, like I hadn’t even started and was also already spent.
I used to think that meant something was wrong with me. That if I really belonged here, I wouldn’t feel this way. Everyone else seemed calm, collected, unfazed. Meanwhile, I was fighting my own body just to get through the warmup.
And the worst part? I thought I was the only one.
That belief not only intensified my anxiety—it also stripped away my self-confidence.
But what changed everything for me was realizing those physical symptoms weren’t a sign of something going wrong; they were signs that my body was preparing me to perform. Learning how the nervous system works gave me language, tools, and a whole new relationship to my anxiety.
Because here’s the truth: You don’t have to get rid of anxiety to compete well.
You just have to learn how to work with it.
Step One: Know What Your Anxiety Is Trying to Do
Your body’s not trying to sabotage you, it’s trying to help you. That surge of energy, the quickened heart rate, the focused tunnel vision? That’s your sympathetic nervous system doing its job.
The mistake many athletes make is trying to shove those sensations away. But what if, instead, you used them as cues?
Racing heart = “My body’s getting ready to move.”
Shaky hands = “There’s adrenaline in my system, so time to channel it!”
Dry mouth = “Okay, time to take a calming breath and reset.”
When you stop seeing these symptoms as problems, you permit yourself to perform with them, not despite them.
Now, when I feel these sensations, I know my body is helping me perform at my best.
Step Two: Build a Pre-Performance Plan That Grounds You
You don’t need to eliminate all nerves. You need a plan for how to respond to them.
Here are a few athlete-tested tools that work with your body and nervous system, not against it:
Breathing Routines: Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or simple deep breaths to slow your system.
Muscle Tension + Release: Squeeze a muscle group (like fists or shoulders), then release — it teaches your body to relax on cue.
Mental Cues or Mantras: Choose affirming phrases like “I’ve done the work,” “I can handle this,” or “Breathe and go.”
Sensory Anchors: Notice 3 things you can see, 2 you can feel, 1 you can hear — this grounds you in the moment.
You can also design a pre-performance routine that includes these tools. You could incorporate the playlist you listen to while warming up, a visualization you run through in your head, or a breathing reset before you take the field or ice.
Your routine should be repeatable, simple, and personal to you.
Step Three: Reflect on Your Patterns
Every athlete’s anxiety shows up a little differently, and at different points in the competition timeline.
Ask yourself:
When do I usually feel the most nervous?
What symptoms show up in my body?
What has helped me stay grounded in the past?
What do I want to try next time?
Your answers become the foundation of your mental plan. The more awareness you have, the more flexibility and confidence you’ll bring.
Step Four: Redefine What “Ready” Feels Like
If you’re waiting to feel perfectly calm before competing, you might be waiting forever.
What if you redefined “ready” to mean:
“I know how to work with my nerves.”
“I have a plan for what to do when I feel overwhelmed.”
“I can perform even when I feel anxious.”
Because you can.
And you’re not alone in this. I’m here to remind you: the butterflies, the racing heart, the sweaty palms, none of it means you’re broken.
It might just mean you’re ready!
This change in mindset has been huge for me in my sport and the many athletes I have worked with, so it can help you too.
Want help designing your pre-performance plan or learning how to work with your body instead of against it? Our sport psychology team would love to support you so you can compete with confidence, even when your nerves show up alongside you.
Legal Disclaimer:
This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.
