Why Acceptance Is the Secret Weapon for Tackling Sports Performance Anxiety

Have you ever felt a wave of nervous energy right before a big game or competition? Maybe your heart races, your palms sweat, and your mind goes blank. That’s performance anxiety—and you’re not alone. In fact, many athletes, from beginners to pros, struggle with these pre-game jitters. But what if we told you that trying to fight those anxious feelings might actually be making them worse?

The real trick? Acceptance. Yep, learning how to accept your thoughts and feelings instead of pushing them away can make all the difference when it comes to staying focused and playing your best. Let’s dive into how acceptance works—and why it just might be the missing piece in your mental game plan.

What Is Sports Performance Anxiety?

Before we talk about acceptance, we need to understand what we’re working with. Sports performance anxiety is that nervous feeling you get before or during a competition. It’s your body’s natural response to pressure or stress.

Some signs of performance anxiety include:

• Racing heart or shallow breathing
• Negative thoughts like “What if I mess up?”
• Tense muscles, trembling, or stomach problems
• Blanking out or overthinking while playing

Feeling nervous about trying to perform well is totally normal. But what makes anxiety a real problem is the way we respond to it.

Why Fighting Anxiety Doesn’t Work

Often, athletes try to force the anxiety away. They might say things like, “I shouldn’t be nervous,” or “I need to calm down or I won’t play well.” But here’s the twist—trying to control or get rid of anxiety usually backfires.

It’s like trying not to think of a pink elephant. The more you try, the more it shows up, right?

This is actually backed by psychology. When you fight uncomfortable thoughts and feelings, you’re giving them attention and power. You start focusing more on the anxiety and less on the game. That’s when mistakes happen, confidence drops, and the mental spiral begins.

So, What Is Acceptance (And Why Is It So Powerful)?

Acceptance doesn’t mean giving in to your nerves or enjoying the uncomfortable feelings. It simply means allowing those feelings to exist without judgment and without trying to escape them. Instead of pushing anxiety away, you let it be there—and keep playing anyway.

Think of it like this: you’re running with a backpack full of heavy emotions. Fighting them is like running while also thrashing around, trying to rip the backpack off. But if you accept the backpack and just keep running, you’re conserving energy and staying focused on your goal.

An Example from the Field

Let’s say you’re a high school soccer player about to take a penalty shot. Your stomach’s fluttering and your mind is racing. Instead of panicking or trying to “calm down,” you say to yourself:

“Yep, I’m nervous. That’s okay. Anyone in my shoes would feel the same right now. But I’ve practiced this—so let’s just focus on the shot.”

That simple act of acknowledging the feeling and redirecting your attention can take you from chaos to clarity in seconds.

How to Practice Acceptance in Sports

Now that we know it works, how do you actually do it?

Step 1: Notice What You’re Feeling

Before you can accept anything, you have to notice it’s there. Are your shoulders tight? Is your mind racing? Just take a second to observe it without judgment. You can even name it:

“This is anxiety. This is pressure. This is stress.”

Step 2: Take a Deep Breath

Not because you’re trying to erase the feeling, but to create space for it. One slow breath in… and out. That breath helps you create just enough mental distance to make a choice.

Step 3: Redirect Your Focus

This part is key: move your focus from “how you’re feeling” to “what you’re doing.” Remember your goal—whether it’s to make a pass, hit your target, or stick the landing. Let your actions lead the way, not your emotions.

Acceptance Helps You Play Freely

When you let go of the urge to “fix” your emotions, something amazing happens. You stop using mental energy trying to control the uncontrollable, and instead, play with more freedom, presence, and confidence.

Acceptance doesn’t mean you won’t feel nervous. You will. But it means those nerves won’t control you anymore. And that’s a superpower that separates the mentally tough from the mentally stuck.

Quick Tips to Build Mental Strength Through Acceptance

• Start small: Try accepting nerves during practice before a big game.
• Create a simple mantra: Something like “It’s okay to feel this way” or “Nerves mean I care.”
• Visualize staying calm under pressure: Imagery can train your brain to stay cool.
• Talk to a coach or mentor: It helps to share your experience and get support.

You’re Not Alone—And You Don’t Have to Be Perfect

Even elite athletes experience performance anxiety. What sets them apart isn’t that they avoid it—it’s how they handle it. They’ve learned that accepting discomfort allows them to perform anyway.

So next time the nerves start creeping in, try welcoming them for what they are—just signs that you care deeply about what you do. And that’s a good thing.

Remember: You don’t need to feel perfect to play great. You just need to keep showing up—anxiety and all.

Final Thoughts

Learning to accept your performance anxiety can transform your mindset, your focus, and your results. It won’t happen overnight, but with practice, you’ll notice a real difference.

If you’re ready to level up your mental game, take the next step with the tools and coaching available below:

For all first time or rookie coaches, grab your Voluntold Toolkit here.

For all you youth sports parents who are the TRUE weekend warriors, grab your Weekend Warriors Toolkit here.

If you’re interested in youth sports mental performance coaching with a certified mindset coach, check it out here.