🧠 Pressure Isn’t the Enemy: How to Harness Anxiety for Peak Performance
By: Dr. Jenn Merthe-Grayson, Licensed Clinical Psychologist
If you’re an athlete, you know that feeling.
The pregame nerves. The pounding heart. The tightening in your chest before a big play.
We often label that sensation as anxiety — something to fight, calm down, or make disappear. But what if that very energy could be the key to unlocking your best performance?
⚡ The Truth About Performance Anxiety
Anxiety is your body’s activation system — it’s what sharpens focus, increases alertness, and prepares your muscles to move. In moderation, it’s not a problem; it’s fuel.
The issue isn’t anxiety itself — it’s our interpretation of it. When we think “something’s wrong with me” because we’re anxious, the body’s helpful activation starts to spiral into self-doubt.
Instead, athletes who thrive under pressure learn to see that same physiological response — the adrenaline, the butterflies — as a sign that they’re ready.
It’s not anxiety, it’s energy. Your body is gearing up for game time.
🧩 The Zone Between Calm and Chaos
There’s a sweet spot between being too relaxed and too overwhelmed — psychologists call it the optimal zone of arousal (Yerkes-Dodson Law). When you hit that middle zone, your body is activated but your mind remains clear.
This is what athletes often describe as flow:
Time slows down
Movements feel automatic
Focus narrows to just the task
The key is learning what your personal zone feels like and how to get there intentionally.
🏋️♀️ How to Harness the Pressure
Pressure moments are unavoidable — playoffs, tryouts, key shots, penalty kicks, the final lap. Instead of trying to “calm down,” train yourself to reframe and regulate:
1️⃣ Reframe the feeling.
Instead of “I’m nervous,” say “I’m ready.” Language shapes physiology. Studies show that labeling anxiety as excitement keeps heart rate and focus optimized.
2️⃣ Breathe on purpose.
Try a centering breath: inhale for 4, hold for 2, exhale for 6. It lowers tension but keeps your energy high enough to perform.
3️⃣ Use pre-performance routines.
Rituals (stretching, deep breath, visualization, cue words) create familiarity in unpredictable moments. They tell your brain, “I’ve been here before.”
4️⃣ Focus on controllables.
Effort, attitude, body language — these are always under your control. When pressure rises, anchor to what’s stable.
5️⃣ Review and recover.
After the game, process — don’t punish. Reflect on what worked, what didn’t, and what you’ll try next time. That’s how resilience builds.
🧠 From Threat to Challenge
Elite performers learn to interpret pressure as a challenge state, not a threat state.
A threat says: “What if I fail?”
A challenge says: “Let’s see what I can do.”
That tiny shift in mindset changes hormonal and neural responses — leading to more efficient oxygen flow, faster reaction times, and sharper focus.
Performance anxiety doesn’t mean you’re weak. It means you care.
And with the right tools, that same energy can become your competitive advantage.
Dr. Jennifer Merthe-Grayson
Licensed Clinical Psychologist
Now accepting new patients in Ohio and via telehealth.
Insurance accepted: Aetna, Medical Mutual, Cigna, Anthem BCBS, United Healthcare, and others.