The Mental Game: How SMU Athletes Tackle Performance Anxiety

 
 

Written by Keyara Nelson

Thumbnail and Banner Photo by Mona Ghiz on SMU Athletics


In the 2021 Tokyo Olympics, super-star gymnast Simone Biles withdrew from her competitions, stating she needed to focus on her mental health. The criticism she faced due to this decision was intense. She was labeled a quitter and accused of jeopardizing  the United States' chance at gold. However, the backlash did not keep Biles down, and she claimed three gold medals in the 2024 Olympics,  solidifying her status as the most decorated American gymnast in Olympic history. The mental game is a challenge we all face, whether in academics, athletics, or both. For those competing in sports, the mental side of competitions can be just as demanding as the physical. Sports performance anxiety is common amongst athletes, with an estimated 30-60% of athletes experiencing it according to a 2019 review. Performance anxiety in sports refers to an overwhelming fear of failing  or underperforming during a competitive event. Pressures to perform and the expectations of results weigh heavily on athletes, often conjuring sentiments of self-doubt in themselves and their capabilities. At Saint Mary’s University (SMU), athletes like Ashley Penney and Cedric Ralph have learned to navigate these challenges, developing strategies to build confidence and mental resilience. Their experiences, combined with expert insights from SMU alumna Ève LeBlanc, emphasize the importance of mental preparation, adaptability, and effective coping techniques. 


The Weight of Performance Anxiety

For SMU Women’s Hockey captain and recent Student-Athlete Community Service Award winner Ashley Penney, performance anxiety is something she has become familiar with: “I have been experiencing performance anxiety for as long as I can remember. When I was young, [around] 12 to 16,  it was a lot more prevalent and impacted me and my performance a lot more.” A 2018 review of 59 studies  found that adolescent athletes are more prone to sports anxiety than adults and are more likely to experience physical symptoms associated with it. Penney’s experience reflects this statistic, stating that performance anxiety manifests as a “feeling of nausea and panic in my chest.” The symptoms of performance anxiety often come as physical, emotional, cognitive, and/or behavioral. Nausea is a common symptom, along with tremors, rapid heart rate, shallow breathing, and excessive sweating. 


Cedric Ralph, assistant captain for SMU Men’s Hockey and mental health peer supporter, touches on some of the cognitive symptoms of performance anxiety. Ralph describes his experience with excessive performance anxiety as feeling “debilitating,” as he sometimes dealt with racing thoughts and “clouded perception.” Ralph also touches on how performance anxiety can sometimes enhance his play, “when I have a little bit of it, I feel better positioned to enter a flow state. [I have] more awareness of my surroundings, less thinking, more doing.” According to a study by Yerkes and Dodson, low levels of arousal or anxiety can hinder performance, while moderate increases can enhance it - up to a certain point. However, once arousal or anxiety surpasses this optimal level, performance begins to decline, highlighting the delicate balance athletes must maintain to perform at their best.

Clinical psychology PhD student and former SMU Women’s Hockey player, Ève LeBlanc, provides further insight, explaining that mental pressure can be both a motivator and a hindrance. “On one hand, athletes can use it as motivation – it can indicate that they are committed to succeeding and have a strong desire to achieve personal and/or team goals. However, when pressure is tied to fear of failure or expectations, it can lead to heightened anxiety, tension, and decreased confidence,” she explains.

 
 

Keys to Mental Preparation

To combat performance anxiety, both Penney and Ralph rely on mental training techniques. For Penney, staying loose is key in her routine. “Of course, every game is important to me,” says Penney, “but I have found that convincing myself otherwise is what works best for my personal performance. I try to keep things light and have fun with my teammates and I find this translates to my play.” Penney also goes on to cite visualization as a strategy she implements in her game and highly recommends. Visualization means using all of your senses - sight, touch, hearing, taste, smell -  to rehearse your sport in your mind. When Penney utilizes visualization, she imagines herself making simple plays like passing the puck or breaking out of the defensive zone. “I remind myself that these are things I have done thousands of times before,” she adds.

Ralph, on the other hand, incorporates mindfulness meditation into his routine. “I practice mindfulness meditation at home and I try to integrate it into hockey as much as possible. I find it creates a space that allows me to be less reactive and more aware,” he says. For Ralph, his ability to stay mentally engaged without overthinking is key in his performance. LeBlanc also highlighted mindfulness meditation as a way to “regulate the nervous system and manage anxiety.” She recommends a variety of techniques for managing performance anxiety, including body scans, deep breathing techniques, and engaging in activities outside of the sport. By implementing these strategies into their routine, or simply creating a routine, athletes can improve their concentration, regulate anxiety, and increase self-efficacy. LeBlanc concurs with this;“creating a consistent routine before competition can help build a sense of control, familiarity, and confidence,” she explains.


The Role of Mental Training at SMU

Many athletes avoid sports psychologists due to fear, and even more so because of the lingering stigma around seeking mental health support. However, athletes utilizing sports psychologists have become more common over the last few years. Both Penney and Ralph have worked with sports psychologists at different points in their careers, either in group sessions or in one on one sessions. LeBlanc explains, “consulting with a professional can help athletes develop tools and mental approach to competition and performance.”

Across Canada, mental health programs for both students and student-athletes have become more readily available. According to a study in 2014, 44% of small, 89% of medium, and 88% of large institutions indicated that they had campus mental health promotion programs in place. When asked whether SMU provides enough mental health resources for student-athletes, LeBlanc acknowledged that while universities, including SMU, offer valuable support, “there is always room for improvement.” LeBlanc says that, “while broad mental health services are available, student-athletes could benefit from more specialized support tailored to the unique pressures of high-performance sport.” This acknowledgement of the specific challenges student-athletes face highlights the need for resources that go beyond general mental health services. As LeBlanc explains, “​​increasing awareness, improving outreach efforts, and integrating mental health support more seamlessly into athletic programs and teams could help ensure that athletes receive the care they need.”

 
 

Embracing Confidence

“Even the best athletes in the world struggle with their confidence,” says Penney, emphasizing that self-doubt is a natural part of competition. She believes that confidence isn’t about never feeling uncertain but about learning how to push through those moments: “As cheesy as it sounds, mental toughness is hearing that voice in your head that is telling you that you can’t do something and doing it anyway.” It is with this mentality that Penney has been able to confidently lead her hockey team and achieve incredible academic success at the same time. She is a shining example of the mental resilience that many athletes possess, and that others can strive to achieve. 

Ralph echoes this sentiment, highlighting the value of embracing mistakes. “Mistakes are part of the process. We need them to succeed and learn how to improve,” he says. “Without them, it’s almost impossible to grow.” Ralph encourages athletes to shift their perspective, seeing setbacks as opportunities to improve rather than obstacles to avoid. For Ralph, success in high-pressure moments is tied to focus and mental discipline. “My ability to execute and play to my potential when it matters most comes back to my ability to place my attention voluntarily,” he explains. Ralph continues to be a source of confidence and mental strength for his teammates and fellow students, serving as both a strong leader and an athletic peer supporter. 

As final parting words, LeBlanc gives the advice of not letting athletic performance define you. “Your worth as a human being is not determined by your success in sport, so reminding yourself of the difference between who you are as a person and how you perform can help relieve self-doubt and pressure.” As LeBlanc concludes, you are more than just your sport. 

Beyond the Game

In the world of sports, the mental game is just as crucial as the physical one. Confidence wavers, mistakes happen, and pressure can feel overwhelming, but as Penney, Ralph, and LeBlanc emphasize, resilience is built in these very moments of doubt. True mental toughness isn’t about eliminating fear or failure; it’s about pushing forward despite them. Simone Biles’ journey exemplifies this - stepping away from competition to prioritize her well-being, only to return stronger than ever. For her, true mental toughness lies in the courage to step back when needed, which is an act just as powerful and inspiring as any. Whether it’s staying present under pressure, embracing setbacks as stepping stones, or recognizing that self-worth extends beyond performance, these lessons can be brought beyond the rink, the field, and the court. The future of mental health in athletics is evolving, and SMU athletes - along with many others - are leading the way, redefining what it means to truly be mentally tough.

Jacob Butler