What If Your Racing Heart Means You’re Ready?
- Alyssa Zajdel, PhD
- Sep 1
- 3 min read
I used to think something was wrong with me for getting so anxious before I skated. My muscles would tense up, my heart would race, and my mouth would dry out. I’d sweat more than usual, feel exhausted before even starting, and wonder why I couldn’t just “calm down” like other people seemed to.
It felt like my body was betraying me, and my body was the problem.
For a long time, I believed those symptoms meant I wasn’t ready. Even worse, I thought they meant I was too fragile to handle pressure. I felt isolated, convinced I was the only one whose body reacted this way. That belief didn’t just make the anxiety harder; it also made me doubt myself entirely.
What shifted things for me was learning how our nervous system works, particularly the fight-or-flight response. When I realized that the physical sensations I was experiencing weren’t signs of weakness but signs that my body was gearing up to perform, it changed everything. I still felt the same sensations, but I stopped seeing them as the enemy. I started breathing more intentionally, grounding myself, and, most importantly, I stopped demonizing my body for doing what it was built to do.
This post—and this 4-part series on the physical sensations of anxiety—is for every athlete (or really anyone else who has experienced anxiety!) who’s ever felt like their body is the problem. It’s not. It might actually be your superpower (as cliche as that may sound!).
What Anxiety Actually Is
Anxiety is a natural, protective response that prepares us to deal with challenges. It activates the sympathetic nervous system (also known as the “fight or flight” system) so you can focus, move quickly, and respond to what’s in front of you.
Here’s what’s happening in your body when anxiety kicks in:
Heart rate increases to pump more oxygen to your muscles
Breathing speeds up to deliver more oxygen to your bloodstream
Muscles tense to prepare for movement
Digestion slows down to conserve energy for performance (which can lead to nausea)
Sweat production increases to cool your body under stress
Do any of these physical sensations happen to you when you’re anxious? If so, these responses are normal and actually necessary. They’re part of the body’s performance toolkit, but if we don’t know what they are or why they happen, they can feel scary, which creates more tension and more symptoms.
Why Physical Symptoms Feel So Intense
The physical sensations of anxiety aren’t dangerous, but they are uncomfortable. And for athletes—especially those in aesthetic or precision sports like skating, gymnastics, or diving—that discomfort can feel like a threat to performance.
You might think:
“If my hands are shaking, I won’t be able to hold the pose.”
“If my heart’s racing, I’m not calm enough to compete.”
“If I feel this nervous, I must not be ready.”
Feeling those symptoms doesn’t mean something’s wrong. It usually means your system is engaged, alert, and doing its job under pressure.
A Reframe That Helps
Instead of asking, “Why am I so anxious?” try asking, “What is my body preparing me for?”
This shift doesn’t erase the discomfort, but it does give it context. It allows you to respond with curiosity instead of criticism.
Here’s what that can look like:
Recognizing the sensations as normal, not dangerous
Pairing physical activation with calming tools (like deep breathing or grounding)
Telling yourself, “My body is preparing me. I can work with it, not against it.”
Takeaway: Your Body Might Not Be the Problem—It Might Be the Signal
Anxiety’s physical symptoms can feel intense. But they’re not signs of failure. They’re signs that your body is showing up for you.
Next time your heart races or your muscles tighten, try this: pause, breathe, and remind yourself that these sensations might just be your body getting ready to perform.
If you’ve ever felt like anxiety makes you “bad” at your sport—or like your body’s reactions are holding you back—you’re not alone. We can help you build a different relationship with those sensations, one that’s rooted in understanding, not fear.
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.
