Anxiety: Performance enhancer or choke artist?by Bryan Donovan
January 11, 2010
Dr. Rob Dobrenski is a licensed Psychologist in New York City and the author of ShrinkTalk.Net. He is currently completing his first book, entitled "We're All Crazy," a humorous expose on the lives of shrinks.
When you work in mental health, you spend a lot of time advocating for those with psychological difficulties. Many in the general public view these people as “weak” or “crazy.” After Dontrelle Willis landed on the DL last season for what was described as an anxiety disorder, I was curious about the average fan’s reaction. When I polled a few dozen fans, I got a mixed bag of responses. “Does that mean he’s crazy?,” “he must have some serious problems if it’s causing him to sit out,” and “what a pussy!” But most often I got asked a question: “Can anxiety actually damage your performance?”
One of the problems with measuring anxiety’s impact on sports performance is that there isn’t a clear consensus on how to precisely define the term ‘anxiety.’ What some describe as “butterflies in the stomach,” others label as an adrenaline rush. Some talk about a fearful voice in their head while others see it as a rapid heart beat. I tell my patients (including ball players) to consider anxiety as having three main components:
1) Physiological (e.g., increased heart rate, sweating, muscle tension, shakiness, etc.): some refer to this as an activation of the Fight or Flight response or an increase in adrenaline.
2) Cognitive: this refers to the inner monologue in which we all engage (e.g., if I don’t get on base I’m going to benched next game, I have to K this guy or else he’ll tie it up the score). In anxiety problems, this self-talk is invariably focused on danger, although not necessarily in the traditional sense of being physically harmed. Rather, for athletes this inner speech is centered around making a mistake, costing the team a game, losing creditability, looking like a fool in front of millions of people. Unless a player’s been beaned with a Randy Johnson fastball and is hesitant to get back in the box, it’s a psychological danger that athletes fear the most.
3) Emotional: this is the subjective feeling of nervousness that each person describes a bit differently (e.g., butterflies, jitters, etc.).
|A little anxiety can be a good thing.|
In short, you can think of the relationship between anxiety and performance as an upside-down “U” shape. As anxiety increases, execution improves. Then it peaks (a spot where your ability is maximized, when you’re in the zone, you’re clutch), but if anxiety continues to rise, performance starts to suffer. That sweet spot of perfect anxiety is different for everyone, so unfortunately only the individual athlete truly knows when he’s there.
How do athletes decrease their anxiety if it’s impacting their performance? Unless they are popping beta-blockers or Xanax, successful treatment is targeted at components 1 and 2 above. Breathing exercises and muscle relaxation training is used to keep the physiology in check. Athletes are also taught to monitor and challenge their inner talk. Chuck Knoblauch needed to get away from the Don’t overthrow! Don’t overthrow! soundbite that was spinning around his head and rely more on let me make the throw I’ve done countless times before. It should end up right in the first baseman’s glove but, if not, the world won’t collapse into a ball of flames. I’ll be the goat and the main topic of tomorrow’s sports radio broadcast, but when push comes to shove, it’s still just a game.
Is fixing this problem a challenge? Absolutely, but it can be done.
If you’re a baseball player at any level, try noting your own anxiety on the field. With self-monitoring you can find that that ideal level of edge that will improve your game. And if you’re a fan and are ready to commit murder/suicide after your team’s latest defeat, remember: it might not be as simple as God that player sucks! He may have an anxiety problem.