Sport-Related Anxiety in eSports (Part 2)

Editor’s note: this article wraps up a two-part series on sports-related anxiety as it pertains to Zwift. If you haven’t yet read the first part, we highly recommend starting there. Read Part 1 >

Sport-Related Anxiety Management: A Three Step Approach

Step One: Make Mental Preparedness an Aspect of Your Annual Training Plan

• Learn to identify negative thoughts and avoid having an unrealistic defeatist attitude by putting things into proper perspective.
• Be confident in your inner strength and emphasize the aspects of your daily life where you excel in the face of difficulty.
• Foster and facilitate healthy coping mechanisms and eliminate those which prove a limitation.
• Prioritize the reasons you choose to compete and the enjoyment, excitement, and satisfaction racing your bike provides.
• Create a sound pre-race preparation and start-up routine that through repetition, will eliminate the need for thought or worry on race day.
• Set realistic goals and be fair in your self-assessment and level of expectancy. 

Step Two: In the Days Leading Up to the Event

• Well ahead of race day take care of the practical aspects by pre-registering for the event, scouting and studying the course, assuring that your equipment (mechanical and technology) is in optimal condition, and fostering sound preparation habits.
• Assure your physical preparedness by adhering to a solid training plan and being confident that you have done the work required to maximize your performance.
• Set the groundwork for psychological preparedness by developing healthy patterns of thinking and reflection: 
  • Practice meditation to develop daily habits of calmness.
  • Practice relaxation and deep breathing techniques.
  • Talk through your apprehensions with someone who understands and can provide a supportive, honest, and objective opinion of what you are feeling.
  • Talk yourself through periods of worry by reflecting on past experiences when manageable levels of pre-race anxiety improved your performance. 
  • Visualize yourself successfully achieving your goals by closing your eyes and imagining the physical movements that you will make to do so.
  • Be sure to only dwell upon aspects of the event which are within your control.

Step Three: In the Hours Leading up to the Event

• Leave sufficient time prior to the start of the event for completion of your pre-race checklist and to address any issues which may arise:
  • Final inspection of your bike and its mechanical components.
  • Power up your technology and log in to all required programs and applications.
  • Ensure that all software and firmware is up to date.
• Perform and complete your well-rehearsed and trusted warm-up routine:
  • Monitor your status while being sure to temper your reaction to physical cues with a balance of mellowness and excitement.
  • Tell yourself that it is okay not to feel 100% just before a race and rely upon past experience when that was true and you performed optimally.
  • Utilize the relaxation, breathing, and visualization techniques that you have practiced to control your heart rate and relieve muscle tension.

Risks of Unaddressed Sport-Related Anxiety

Sport-related anxiety is a normal emotion experienced by many that if left unaddressed can lead to more serious psychological disorders.  Recognizing early signs and symptoms (often the responsibility of professionals and peers interacting with athletes on a daily basis) is lacking in virtual competition.  Like many other issues plaguing competition on all levels in all venues, awareness and education are key.  

Sport-related anxiety can cause a spiraling effect on an athlete by:

• Negatively impacting sport performance during practice and competition.
• Leading to increased risk of injury occurrence.
• Delaying and obstructing injury rehabilitation and the return to sport process.
• Increasing subsequent injury risk during post-rehabilitation competition.

Some Nervousness is Good, Too Much Anxiety is Not!

Expert opinions and anecdotal stories from experienced athletes agree that some level of sport-related anxiety is unavoidable.  It is the uncontrolled symptoms and detrimental effect they have upon an athlete’s emotions and performance that require introspection and self-assessment to identify and manage. 

Just like other aspects of cycling, with hard work even that goal is readily achievable.

Your Thoughts

How do you cope with sport-related nervousness?  Share your thoughts below!