Sports anxiety self-check: 10 questions to reflect on

What this self-check is, and what it isn’t

Let’s be honest up front. If you searched “sports anxiety test,” you were probably hoping for a number that tells you whether something is wrong. This page won’t give you one, on purpose. Real assessment is done by a doctor or a licensed mental health professional who can ask follow-up questions, rule out other causes and see the whole picture.

Clinicians do use research questionnaires. A 2025 clinical review in Translational Pediatrics names the Sport Anxiety Scale-2 (SAS-2) and the Competitive State Anxiety Inventory-2 (CSAI-2) as the two most referenced in the research. Those tools are meant to be used and interpreted by trained professionals as one part of an evaluation. What follows is simpler: ten questions to help you notice patterns and decide whether it’s time to talk to someone. For the bigger picture, read our guide to sports performance anxiety.

The 10 reflection questions

The review describes performance anxiety showing up three ways: in the body (racing heart, fast breathing, sweating, shaking, nausea), in thinking (worry, dread, confusion, forgetting) and in behavior (pacing, withdrawing, fidgeting, avoiding eye contact). The SAS-2 itself is built around body tension, worry and concentration disruption. These questions follow the same map in plain language. Answer for the last month or so. Don’t add anything up. Just notice which ones made you pause. If nerves mostly hit right before games, our pre-game routine guide is a good companion.

1. 01

   1. How does my body feel before games?

   Tight chest, upset stomach, shaky hands, needing the bathroom over and over. Notice how strong it is and whether it eases once play starts.

2. 02

   2. When does the dread start?

   The morning of the game is common. Two or three days before, or every time you see the schedule, is worth noting.

3. 03

   3. Do I worry more about mistakes than about playing?

   Thinking “don’t miss, don’t miss” at the line instead of “smooth, follow through” is a sign worry has taken the wheel.

4. 04

   4. Does my focus fall apart in games but not in practice?

   Forgetting plays, missing calls you always catch, or blanking on the coach’s instructions once there’s a crowd.

5. 05

   5. How long do mistakes stay with me?

   One play is normal. The whole game, the whole night or the whole week is a pattern to notice.

6. 06

   6. Am I avoiding anything?

   Faking an injury, hoping to be benched, not asking for the ball, skipping practice or wanting to quit when you used to love it.

7. 07

   7. Is it getting worse over time?

   Compare this season with last season. Steady or shrinking is different from growing.

8. 08

   8. Is it leaking outside sport?

   Trouble sleeping, eating less, snapping at family, or worry showing up at school, tests or social plans.

9. 09

   9. Do I still enjoy any of it?

   Think about the best part of your sport. Can you still feel it, even on hard days?

10. 10

    10. Who knows how I feel?

    A parent, coach, teammate or friend. If the honest answer is nobody, that matters more than any other answer here.

Reading your answers: patterns, not scores

This table describes common patterns and sensible next steps. It does not tell you what you have. Several rows can fit at once, and only a professional can tell you what’s really going on.

One more honest point. The review notes that some physical conditions, such as exercise-induced bronchoconstriction (narrowing of the airways during exercise) and vocal cord dysfunction, are commonly mistaken for anxiety in athletes because they cause breathlessness during play. If shortness of breath is part of your story, a doctor should check it.

What helps with everyday game nerves

For normal nerves, skills help. In the review, psychological skills training is described as tools like self-talk, imagery, goal-setting and arousal regulation, such as breathing. None of this replaces treatment if you need it. It’s practice for the nerves most athletes feel.

1. 01

   Slow your breathing on purpose

   In for four, pause, out for six. Three rounds on the bench, at the line or in the blocks.

2. 02

   Swap the fear thought for a job

   “Don’t shank it” becomes “early platform.” “Don’t strike out” becomes “see it, drive it.” Give your mind a task, not a threat.

3. 03

   Answer the worst-case thought

   The review gives examples like replacing “that mistake is going to cost us the game” with “it’s unlikely that one mistake will cost us the game.”

4. 04

   Keep showing up

   The review explains that avoiding a feared situation brings short-term relief but keeps anxiety going long term. Small, steady exposure builds confidence.

For parents and coaches

The review points out that anxiety can go unaddressed when young athletes don’t speak up and adults don’t see outward signs like tearfulness, fidgeting or avoidance. Sometimes the first sign you see is a drop in performance. It also notes that the pressure or enjoyment adults create matters, especially for younger athletes.

When to get more help

Reach out to a doctor or a licensed mental health professional if any of these are true. You don’t need to wait until it’s severe. The review notes that even milder symptoms often warrant evaluation and management, and that therapy, especially cognitive behavioral therapy, is the main treatment for sports performance anxiety.

The 988 Suicide & Crisis Lifeline is free, confidential and available 24/7. You can call or text 988, and you can also contact it for a friend. If someone is in immediate danger, call 911.

You’re not alone in this

Feeling nervous doesn’t mean you’re weak or not cut out for your sport. Many athletes feel this. Asking for help is a skill, the same as asking a coach to fix your swing. Start with one honest conversation this week.

For everyday nerves, reset, the mental training app for athletes, teaches short practice like Notice, Name, Return. It isn’t therapy or diagnosis. If what you noticed here feels bigger than game nerves, a doctor or licensed professional is the right next call.