How To Deal With Baseball-Related Anxiety

Anxiety is a prevalent disorder, especially for athletes. For many athletes, anxiety may impact their performances, which can lead to increased anxiety levels. Though there is nothing to be ashamed of when suffering from anxiety, many athletes are hesitant to speak up about what they are dealing with in fear of how they may be perceived. If you feel like this, it is essential to remember that anxiety is a very normal part of sports and that you are far from the only struggling person. Luckily, baseball players can employ several methods if they are experiencing anxiety about their game. This blog will discuss how anxiety can affect an athlete’s performance and six of the most effective ways to deal with baseball-related anxiety.

Anxiety and Your Athletic Performances:

There is a psychological phenomenon in sports, known as the Yips, that can come about when athletes are not performing well due to their anxiety. Many athletes find themselves caught in a cycle of anxious thoughts and poor performances on the field. Because many baseball players suffer from performance-related anxiety surrounding their game, their stress increases when they are not playing well. However, because the mind and the body are highly interconnected, increased anxiety levels can detrimentally impact on-field performances.

What Are the Yips?

The Yips is a psychological phenomenon that occurs when an athlete who has a considerable amount of experience suddenly loses the motor skills and psychological sharpness needed to excel in their sport. Anxiety is the primary cause of the Yips, and as a result, they usually occur around the time of a crucial game. The symptoms associated with the Yips may vary; however, the most common include:

  • Twitches
  • Tremors
  • Spasms
  • Freezing up during a game

Even though many athletes have suffered from the Yips at some point in their career, mental health professionals have still not agreed on a specific definition for the Yips.

Anxiety and Baseball:

Because anxiety presents itself differently in different individuals, its effects on athletes’ games may vary. However, there are a few symptoms of sports-related anxiety that typically show up in baseball players who are struggling. The first of these symptoms is the inability to throw the ball with great precision. Pitchers who suffer from anxiety may lose their ability to throw strikes. However, batters can also struggle with baseball-related anxiety. If this were to happen, the batter might not be able to swing the bat with accuracy, preventing them from hitting the ball.

Six of the Best Ways to Deal with Anxiety

We know that you want to do everything possible to stop this feeling if you are suffering from baseball-related anxiety. Luckily, there are several ways to go about treating and minimizing the symptoms of your stress. However, since everyone’s concern is different, it is essential to keep in mind that just because a particular solution works for one person does not mean that it will work for you. However, if you encounter one solution that is not effective, you should not give up. If you keep working, you will eventually find a method that helps to relieve some of your anxiety. We have included what we believe to be the six most effective ways to deal with baseball-related stress below.

1. Simulate Game-Day Situations in Practice

Many baseball players experience heightened levels of anxiety during games, crucial games. Because these athletes do not frequently play in high-intensity situations, they are not used to the pressure and the nerves accompanying this pressure. We recognize that it is impossible to recreate every aspect of a game at practice and that there will never be as much pressure at practice as there is during a big game. However, suppose you can replicate some game-day conditions, such as crowd noise or wearing your uniform. In that case, big games may not seem as intimidating anymore, which can alleviate some of the anxiety you feel while playing.

2. Ask Friends or Family to Support You at Games

Having a support system goes a long way in the fight against anxiety. If you ask your friends or family to come to your games and support you, you know that there will always be people cheering for you and rooting for your success. Hearing these cheers can help alleviate some of the anxiety that comes with games, as you know that there are people who want to be there for you no matter what.

3. Practice Mindfulness

Though it is easy to allow your thoughts to race during a game, this can increase your anxiety. Though we know that it can be difficult, you should try to think about only the task at hand, rather than the potential outcomes of your actions or what you have to do next. If you are worried about the product, you may picture yourself not succeeding, leading to anxiety. Additionally, if you are thinking about everything you have to do in the future, you may become overwhelmed, which can also cause increased anxiety levels. If you are up at bat and you begin to feel anxious, focus only on the action of hitting the ball. Don’t worry about the potential of striking out or hitting a pop-fly. Don’t think about running the bases. Just worry about finding the right pitch and hitting the ball.

4. Focus on Your Breathing

Focusing on your breathing can be a very effective way to practice mindfulness. This is because when you are paying attention to your breathing, you are centering yourself and focusing only on the current moment. As such, focusing on your breathing when you feel your thoughts start to spin can be a very effective way to mitigate some of the symptoms of baseball-related anxiety. Paying attention to your breathing both distracts you from the thoughts that are causing you to suffer from anxiety and helps to make you feel more relaxed.

5. Pretend that You Are at Practice

Though there is a difference between practice and a game, the skills that you have to utilize to succeed are the same in both situations. If you can hit a ball in practice, there is no physical reason that you can not hit a ball just as well in a game. If you find that you are worried that you will not perform well in a game, pretend that you are at practice and picture yourself practicing that same situation. It is inevitable that you practiced every skill you could need in a big game at practice and completed that skill many times. As a result, you know that you can complete the skill in the game, just as you did at practice.

6. Consult With a Professional

For many individuals who are suffering from baseball-related anxiety, meeting with a professional can be very beneficial. Because they are clinically trained to understand the human mind and how it works, sports psychologists and other mental health professionals are extremely capable of helping athletes work through sports-related anxiety. These professionals can help walk athletes through various mental exercises, such as cognitive behavioral therapy, that can help them take control of their thoughts and reduce their feelings of anxiety. Additionally, as many sports psychologists were once athletes, many have had to deal with sports-related stress. As such, they can use their personal experiences to help athletes overcome what they are dealing with.

Essential Things to Remember:

As we discussed earlier, anxiety can impact an individual’s athletic performance. If you are noticing that you are not performing as well as you used to while dealing with your anxiety, it is essential to remember that this is not your fault. Some of the primary mental exercises used by sports psychologists to help athletes who are suffering from sports-related anxiety help illustrate to athletes the connection between the mind and the body. These exercises help the athletes realize that their minds, not their athletic ability, are causing them to perform poorly. It is also important to keep in mind that you are far from alone even if you feel like you are the only person dealing with a fight against anxiety. Just in the United States, there are forty million adults who have an anxiety disorder.


Sports-related anxiety is a widespread struggle for baseball players, and the athletes who are suffering often see detrimental effects on their game. However, there is hope for these athletes, as there are many ways to mitigate the impact of baseball-related anxiety. In this article, we have detailed six of the most effective ways to deal with sports-related anxiety. We have also included some of the ways that anxiety can affect your game in hopes that you will recognize that it is not your fault if you have found yourself struggling on the field. We hope that this article is of help to you if you are dealing with anxiety regarding baseball.

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