Authors – Vedika Jogani & Ryan Miller
A recent graduate from Ithaca College with a Master’s degree in Sports and Exercise Science, specializing in Mental Performance, Vedika Jogani is OMP’s Product and Content Manager.
Ryan Miller is OMP’s Head of Content and an award-winning content creator.
Spain’s Jon Rahm was leading the Men’s Olympic Golf Tournament by four strokes. He looked bound for a place on the podium.
Within two holes his lead had evaporated, and he would go on to finish equal fifth after adding another double bogey.
Brandel Chamblee working on NBC’s US Broadcast of the event labelled Rahm’s loss of form as: “One of the biggest collapses, chokes of the year.”
Rahm isn’t alone in chocking at the Olympics. Many athletes who are expected to finish with a medal around their neck have missed out on finals.
In this Olympic Games many athletes who were expected to do well or were considered medal favorites have failed to live up to this expectation.
The thing is that choking is a common experience among athletes of all levels and there is a way to avoid it.
What is choking?
Choking is defined as “an acute and considerable decrease in skill execution and performance when self-expected standards are normally achievable, and which is the result of increased anxiety under perceived pressure.”
The negative effects of choking on athletes include decreased well-being, diminished self-worth, increased maladaptive behaviors, emotional distress, and even suicidal thoughts.
A study involving 165 current and retired athletes from various sporting levels aimed to determine the frequency of choking under pressure and quantify the prevalence of psychological and behavioral consequences.
The results revealed that 77% of athletes experienced choking. Among these, 59.8% reported a loss of enjoyment in their sport, and 7.1% reported suicidal thoughts. Choking also contributed to 39.4% of athletes not progressing and quitting their sport.
What mental skills can be used to prevent choking?
- Reinterpreting Physical Responses: Athletes should recognize that feelings of nervousness and jitters are natural reactions to excitement, not merely anxiety.
By viewing these sensations as indicators of readiness or energy, athletes can build confidence. Using positive self-talk, such as affirmations like “I am ready,” helps to shift the mindset toward confidence.
- Focus on Performance-Specific Training: It is essential to identify critical moments in performance and develop relaxation techniques.
Methods like deep breathing or progressive muscle relaxation help in stress management and maintaining concentration.
Effective attentional control, directing focus to relevant cues like technique or strategy, is crucial for optimal performance.
- Structured Pre-Performance Routines: Creating personalized pre-performance routines is key.
Cue words like “calm and confident” can evoke the desired mental state, while imagery techniques support positive mental rehearsal.
Cognitive restructuring replaces negative thoughts with constructive ones, and focusing on process goals encourages concentration and achievement.
Choking is a common but often overlooked issue among athletes, characterized by a sudden drop in performance due to anxiety under pressure.
By integrating these strategies, athletes can handle pressure more effectively, enhancing their performance when it counts the most.
