Overview

In sport, anxiety is a psychological response to perceived pressure or threat, and it plays a major role in shaping an athlete’s emotional state and performance. The experience of anxiety is closely linked to arousal levels and can generate either positive or negative emotional outcomes, depending on its intensity and how well it is interpreted and managed by the athlete.

When anxiety levels are low, athletes often experience positive emotions, such as excitement, anticipation, motivation, and elation. These feelings can energise performance and help athletes enter a focused, ready state that supports flow and enjoyment. Low anxiety typically reflects a sense of control, preparation, and confidence in one’s ability to cope with the demands of the situation.

However, when anxiety becomes high, it tends to trigger negative emotions, including fear, worry, doubt, tension, and despondency. These emotions can interfere with attention, decision-making, and physical coordination, making it harder to perform at an optimal level. High anxiety is often linked to the fear of failure, uncertainty about outcomes, or the belief that the situation exceeds the athlete’s capacity to cope.

There are two key types of anxiety in sport:

Cognitive anxiety refers to the mental aspects, such as worry, negative thoughts, and self-doubt. It can undermine concentration and increase feelings of pressure.

Somatic anxiety refers to the physical symptoms of anxiety, such as increased heart rate, muscle tension, or stomach discomfort. These symptoms reflect the body’s physiological response to stress.

The interpretation of anxiety also matters. Some athletes may experience elevated arousal and recognise it as excitement and readiness, while others may interpret the same sensations as threatening or overwhelming. This difference in interpretation—known as anxiety directionality—can determine whether anxiety helps or hinders performance.

The relationship between anxiety and emotion highlights the importance of psychological skills training in sport. Athletes who can identify their emotional responses and use techniques to manage anxiety are more likely to remain composed and perform consistently under pressure. These techniques may include:

Relaxation and breathing exercises to reduce somatic symptoms

Cognitive restructuring and self-talk to challenge negative thoughts

Imagery and visualisation to mentally rehearse success and boost confidence

Pre-performance routines to maintain focus and stability

Coaches and sport psychologists also play a key role in helping athletes develop emotional awareness and regulation strategies. Creating a supportive environment where anxiety is acknowledged and managed—rather than ignored or suppressed—can help athletes build the resilience needed to face high-stakes situations.

In summary, low anxiety is associated with positive emotions that can enhance motivation and performance, while high anxiety often produces negative emotions that interfere with an athlete’s focus and execution. Understanding and managing anxiety is crucial for emotional control, psychological readiness, and achieving sustained success in sport.