Overview

A stressor is any external or internal demand that places psychological strain on an athlete. In sport, stressors are part of the competitive experience and can significantly influence both mental state and physical performance. These stressors can arise from a wide range of sources, including expectations, pressure, uncertainty, or even the athlete’s own personal goals, and they trigger emotional and physiological responses that prepare the body to cope with the challenge ahead.

Importantly, not all stressors are negative. Stress can be both positive and negative, depending on how the individual interprets the situation. When a stressor is seen as a challenge or an opportunity, such as looking forward to a final, trying to achieve a personal best, or being excited about showing improvement, it can result in positive psychological strain. This type of stress, known as eustress, can enhance motivation, focus, and confidence. Athletes experiencing eustress may feel energised and ready to perform at their best.

Conversely, when a stressor is perceived as a threat, such as fear of failure, fear of injury, or anxiety about disappointing others, it creates negative psychological strain, known as distress. Distress is associated with feelings of fear, worry, helplessness, and frustration. It can cause athletes to experience cognitive interference (e.g., negative self-talk), loss of concentration, muscle tension, or even emotional exhaustion.

The way an athlete responds to a stressor depends on several factors:

Perception of control: Athletes who believe they can influence the outcome are more likely to interpret stress in a positive manner.

Previous experience: Familiarity with high-pressure situations can build resilience and help athletes manage future stressors more effectively.

Personality traits: Traits like optimism, confidence, and mental toughness can make an individual more stress-resilient.

Coping skills: Athletes with well-developed coping strategies are better able to manage psychological strain and maintain performance under pressure.

Common sport-related stressors include:

Performance expectations

Time pressures

Fear of failure or injury

Judgment from coaches, spectators, or peers

Conflict with teammates or coaches

Major competitions or selection trials

To manage stressors effectively, athletes and coaches can use strategies such as:

Mental rehearsal to prepare for anticipated challenges

Goal-setting to provide structure and focus

Relaxation techniques to control arousal

Positive self-talk to reinforce confidence

Support systems to provide emotional reassurance and perspective

In summary, a stressor is anything that causes psychological strain, and it can either enhance or hinder performance depending on how it is interpreted and managed. Positive stress can sharpen focus and boost motivation, whereas negative stress can disrupt performance and lead to increased emotional fatigue. Developing the ability to identify, reframe, and cope with stressors is essential for success and resilience in competitive sport.