Challenge vs. Threat: Understanding Your Performance Mindset
“I am so nervous.”
“My stomach is in knots and it’s making me anxious.”
“The other team is so much better than we are.”
“I’m not good enough to play with them.”
Any of those statements sound familiar?
How we view, experience, or talk about a competition or performance has a direct impact on how we perform.
More specifically, how we categorize an event, game, practice, etc., influences how our body responds to the “good” or “bad” stress we are experiencing.
“Bad” stress, or “distress”, is experienced when a person evaluates their skills, abilities, or resources to be insufficient for managing the situation. When we view a competition or performance as anxiety producing or threatening (similar to our “fight-or-flight” response), muscles tense, blood flow is restricted, flexibility is reduced, and vision is narrowed. This type of response is adaptive in life-threatening situations, but ultimately negatively affects performance in the sport context.
“Good” stress, also referred to as “eustress”, is experienced when an individual evaluates their skills or abilities to be sufficient for managing the demands of the event or competition. When athletes view a performance as a challenge the body has an alternative response. During this challenge-response, cardiovascular productivity increases, blood flow is more efficient, and focus is enhanced.
So, shifting our focus from the statements above, and responding with comments like…
“I am a gritty and resilient player.”
“I will take this game minute by minute.”
“I will lean on my teammates for support.”
“The butterflies in my stomach mean excitement.”
…can help prepare both our minds and our bodies to perform.
In all, how we interpret the butterflies or buzz in our body plays a large role in how we respond and fuel our readiness to perform.
References:
Williams, J. M., & Krane, V. (Eds.). (2021). Applied sport psychology: Personal growth to peak performance. (8th ed.). McGraw-Hill Education.
