State anxiety
State anxiety is a temporary condition of tension, worry and raised arousal that arises in a specific situation — before a competition, for instance — and passes with it.
Definition
In Charles Spielberger's model, state anxiety is contrasted with trait anxiety. It is a here-and-now response: its level changes from situation to situation depending on how much is at stake and how you read the threat. It has both mental (worry) and physical (racing heart, shaking) components.
How it shows up in sport
State anxiety is exactly what lies behind pre-competition anxiety: the night before, during the warm-up, in the moment of walking out. A moderate level mobilizes you, but an excessive one turns into pre-start fever and stops you gathering yourself. The level depends heavily on how much a particular event matters.
Related tests
State anxiety is measured with Spielberger's scale and the pre-start state questionnaires in the tests section, filled in right before a competition. Tracking it across several competitions shows which situations drive your anxiety hardest. Leave the interpretation to a specialist.
Exercises
Fast techniques relieve acute pre-start anxiety: diaphragmatic breathing, progressive muscle relaxation and tuning rituals. A selection of these practices is gathered in the exercises section. Rehearse them in advance rather than trying them for the first time on competition day.
Related terms and issues
State anxiety plays out against a background of trait anxiety: the higher the trait, the stronger the state. Its peak is pre-start fever and its optimum a state of competitive readiness. In practice it shows up as pre-competition anxiety.
FAQ
Is state anxiety an illness?
No. It is a normal, temporary response to a situation that matters. It only becomes a problem when the level is so high that it gets in the way of performing.
Why am I anxious before some competitions and not others?
State anxiety depends on how much the moment subjectively matters: the bigger the event and the higher the stakes, the stronger the response. That is why it varies from competition to competition.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.