Panic reaction at the start

Panic is a sharp spike of arousal that triggers the fight-or-flight response: a pounding heart, a lump in the throat, tunnel vision, a blank mind, shaking. Attention narrows and jumps to the threat, and automated skills break down — which is where choking in experienced athletes comes from. Unlike ordinary nerves, panic feels like losing control and calls for fast grounding techniques rather than reasoning.

An attack can hit when an athlete can't get themselves together at competitions: hands shaking, technique falling apart, thoughts tangled. It is often the peak of pre-competition anxiety that was not caught in time. The typical picture is an athlete who burned out before the start, or who came apart at the climactic moment when the cost of an error was highest.

A tendency toward acute anxiety reactions, and a high baseline level of competitive anxiety, are identified by the questionnaires in the tests section. They help you see whether you are in the risk group and what to work on in advance. A test result is a reason to build a prevention plan with a specialist.

During an attack, grounding is what works: a lengthened exhale, feeling your feet on the ground, naming 3-5 objects around you, a short anchor command to yourself. Prevention means regular breathing and relaxation practice, so the skill is automatic. Emergency and preventive practices are in the exercises section.

Panic is stopped with breathing techniques and calming techniques, and prevented through mental self-regulation and reinterpreting anxiety. It borders on pre-competition anxiety and on not being able to get yourself together. If attacks recur, see a sport psychologist.