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Key points
- "Target panic" in precision sport involves hesitation, anxiety, and overthinking during skill execution.
- Archers identify an increase in cognitive (overthinking) and somatic (increased arousal) anxiety.
- There are ways to manage target panic, through breathing, imagery, practice and routines.
In the realm of precision sports, athletes often grapple with an intricate challenge known as "target panic" or, as some term it, the yips. This phenomenon surfaces when elite performers, spanning from archers and basketball players to golfers and tennis pros, encounter difficulty executing their skills with accustomed precision. Delving into the complex psychology behind this enigma, we uncover that what's often labeled as panic is, in reality, an interplay of anxiety, pressure, and skill—a challenge athletes frequently avoid discussing openly.
Beyond the confines of precision sports, the dynamics of "target panic" echo in the broader arena of life. Comparable to the pressure athletes face, individuals in various professions and personal pursuits grapple with the intricate challenge of executing tasks with precision amid heightened anxiety. This resonates with anyone navigating the delicate balance between expectations and performance, from professionals making critical decisions under stress to students facing exams.
The closer individuals get to their goals, the more anxiety tends to intensify. It's a fascinating aspect of human psychology—goals create a surge of dopamine, a neurotransmitter associated with pleasure and reward. Still, the stress from pursuing these goals often triggers an ongoing release of cortisol, the stress hormone, and single events may enhance adrenaline. Without effective coping strategies, this physiological response can be detrimental.
Just as elite athletes must confront the interaction of anxiety, pressure, and skill, individuals in their daily lives often find themselves entangled in the complex web of emotions, expectations, and the pursuit of excellence. Consider a student preparing for a crucial exam, where the pressure to perform meets the challenge of maintaining focus and precision—an everyday example of target panic in a different guise.
Target Panic or Plain Old Anxiety?
Termed "target panic" by Olympic and World Champion archers, this struggle presents as a hesitation in releasing an arrow, a rhythmic "sawing effect" before release, and the quest to pinpoint "the right moment." Yet, let's clarify—it's not panic in the sense of debilitating fear or task avoidance. Rather, researchers Ehrlenspiel and Mesagno (2023) identify it as a heightened cognitive (overthinking) and somatic (increased arousal) anxiety. Distinguishing between panic and anxiety is crucial, as the latter involves completing the task but falling short of the expected level of proficiency. Target panic, or anxiety, emerges from an amalgamation of increased pressure, a sharp decline in skill proficiency, and heightened anxiety and arousal.
The phenomenon of anxiety amplifying as one gets closer to a goal is not unique to archery. It's a universal challenge, and understanding its nuances is pivotal in addressing it effectively.
Treating Target Panic
A real, anonymized example will help learn how steps can be put in place to treat athletes with “target panic.” Consider the case of Olympic archer "Kim," who grappled with the effects of target panic. This elite athlete found herself entangled in overthinking the release, experiencing the sawing effect, and struggling to identify the opportune moment. The anxiety was palpable, affecting both cognitive and physiological aspects, leading Kim to believe that overcoming the challenge was insurmountable. The closer she got to her goal of a perfect shot, the more intense her anxiety became.
Here are four steps we took when supporting Kim to regain control of her performance:
1. Breathing Control
The initial stage in managing anxiety often involves gaining control over one's breathing. Kim devised techniques tailored to her sport based on Olympic Medalist Brady Ellison, incorporating a deliberate breathing routine (inhaling for six seconds, holding for two seconds, and exhaling for seven seconds). This structured approach swiftly became a cornerstone, reducing arousal levels and regulating her heart rate.
As she approached the pivotal moment of releasing an arrow, these breathing techniques were especially crucial in mitigating the surge of cortisol associated with goal-related stress. Consequently, they activated a parasympathetic physiological response, slowing down her breathing and heart rate.
2. Imagery Training
Kim actively embraced multi-sensory imagery, meticulously envisioning upcoming events in detail—the look, sound, touch, smell, taste, movement, and emotion. Imagining a perfect shot was only the start; Kim also prepared for potential challenges like the wind or a poor first shot, contributing to a comprehensive emotional management strategy. The closer she got to the competition, the more vital these mental rehearsals became in alleviating the heightened anxiety associated with achieving her goal, enabling her to self-regulate emotions and, as a by-product, produce hormones like oxytocin.
3. Smart, Deliberate Practice
Recognizing the importance of deliberate arousal training, Kim focused on purposeful training sessions with clear objectives, emphasizing learning and skill development. World champions train with purpose, and every session played a crucial role in how she continued to learn and refine her talent. The closer she got to the competition, the more intentional and specific her practice sessions became, replicating the pressure of the actual event, which always included breathing techniques and imagery.
4. Performance Routines
The culmination of the previous strategies formed a performance routine for Kim. Starting with deep breaths and focusing on small specific process goals, she activated imagery, fostering self-belief grounded in meticulous practice. Reminding herself of thorough preparation, Kim approached each shot with confidence and courage, embracing the learning process. As she neared her goal, these routines became invaluable in managing the heightened adrenaline associated with the proximity of the competition.
What This Means for You
In the collective efforts of psychologists, coaches, and athletes to conquer target panic, a valuable lesson unfolds that applies to various aspects of life. This holistic approach, addressing physiological and cognitive aspects, highlights the power of combining goal setting with purposeful performance routines. By investigating the intricate psychology of precision sports, we empower individuals, even those far removed from the archery range, to navigate their own challenges effectively.
In facing the pressure to perform, be it in exams or professional endeavors, embracing a structured routine and understanding the interplay of anxiety and skill becomes a powerful tool. Conquering personal "target panics" doesn't merely signify triumph; it marks a progressive pathway toward sustained excellence in any pursuit. As you approach your goals, remember that the process is as important as the end target, and understanding the dynamics of anxiety can help you navigate the challenges that arise as you get closer to success.
