2025 Guide to Calming Pre-Race Anxiety with CBT

Does CBT actually work for athletes? (Spoiler: Yes)

The research is pretty clear on this one. A huge 2024 review looked at tons of studies and basically said, “yep, CBT works for athletic performance.” They found it helps with everything from race anxiety to actual race times.

Recent studies show that CBT is now part of training plans for many pro athletes and teams. Why? Because it works. Research from Baylor University found that CBT doesn’t just help with anxiety and depression—it can actually boost performance for athletes at every level, including Olympic competitors.

Here’s what the studies say CBT helps with:

• Getting (and staying) motivated
• Laser focus when it matters
• Confidence that doesn’t crumble under pressure
• Handling stress instead of letting it handle you

The really cool part? Online CBT works just as well as in-person sessions (great news for athletes who are always travelling). Plus, therapists are getting better at adapting CBT to different cultures and backgrounds, which is super important in today’s global sports world.

The bottom line is that sports psychotherapists aren’t just throwing CBT into training programs for fun. They’re using it because the evidence shows it works just as well for your mind as interval training does for your legs.

Pre-Race CBT Tricks That Actually Work

Got a race coming up? Perfect time to get your head right. These CBT techniques aren’t just theory—they’re proven strategies that turn race anxiety into race-day power.

Quick CBT Checklist For Race Day

Morning of:

• Perform a 5-minute cyclic sighing breathing exercise upon waking
• Notice negative thoughts without judgment
• Replace with specific performance-enhancing alternatives
• Eat a familiar pre-race meal (avoid anxiety-triggered changes)

At The Starting Line:

• Box breathing: 4 counts in, hold 4, out 4, hold 4 (repeat 5x)
• Recite personal mantra: “[Your personalized mantra here]”
• Focus on process, not outcome
• Use “you” self-talk: “You’ve trained for this”

During The Race:

• 3:2 rhythmic breathing for comfortable paces
• 2:1 breathing pattern for higher intensities
• Reset breath: one deep diaphragmatic breath when anxiety spikes
• Segment the race into smaller, manageable chunks

After Crossing The Finish Line:

• Notice thoughts/feelings without judgment
• Identify 3 specific positive aspects of your performance
• Schedule reflection session within 48 hours

Calling out your brain’s BS (cognitive restructuring)

This is the bread and butter of CBT for runners. Cognitive restructuring is basically learning to catch your brain when it’s being dramatic and call it out on its nonsense. You know those worst-case scenarios that play on loop in your head before races? Time to shut them down.

Here’s how you challenge those anxious thoughts:

When your brain says “I’ll never finish this race” or “Everyone’s gonna see me fail,” hit back with:

• Where’s this thought even coming from?
• What proof do I have this will actually happen?
• If I keep thinking like this, how’s it gonna affect my race?
• What’s a more realistic way to look at this?

The goal isn’t to become some zen master who never has negative thoughts. It’s about catching yourself in the act and redirecting before those thoughts send you into a spiral. With practice, this becomes automatic, like checking your form when you’re tired.

Visualization and positive self-talk

Visualization harnesses the brain’s neuroplasticity—its ability to forge new neural pathways regardless of age. Research indicates that mentally rehearsing race scenarios activates the same brain regions used during actual physical performance. Moreover, studies show that combining mental imagery with physical practice proves more effective than physical training alone.

To practice effective visualization:

• Find a quiet, comfortable space
• Take several deep, calming breaths
• Close your eyes and set the scene in vivid detail
• Imagine yourself handling challenging race moments with composure
• Visualize crossing the finish line confidently
• Maintain this mental imagery for 5-10 minutes

Here’s a weird trick: talk to yourself like you’re your own coach. Research in Runner’s World found cyclists went 2.2% faster when they used “you” instead of “I” in their self-talk. Psychologist James Hardy explains it’s like “being in the balcony looking down on the dance floor”—you get some distance from the panic.

Try these mantras (in second person):

• “You’ve done the work”
• “You know what to do”
• “Your legs are ready for this”

Creating a calming pre-race routine

Establishing a consistent pre-race routine acts as a powerful anxiety reduction tool. Research demonstrates that pre-performance routines significantly improve athletic performance under pressure.

[PLACE EFFECTIVE PRE-RACE ROUTINE VISUAL HERE]

Ironman champion Chrissie Wellington utilized visualization to overcome injuries before winning another world championship, while Olympic champion Chris Hoy employed an “anchoring” technique—associating positive memories with physical gestures he could use before stressful events.

Developing your own CBT-informed pre-race routine might include:

• Examining and challenging negative thoughts the evening before the race
• Creating a detailed checklist of race-day activities with specific times
• Preparing hydration and nutrition strategies in advance
• Incorporating brief relaxation exercises like progressive muscle relaxation
• Practicing visualization of successful race scenarios
• Implementing positive self-talk at strategic points

World champion triathlete Vicky Holland credits her success partly to creating detailed pre-race lists that outline every step from wake-up to starting line. This approach transforms unfocused anxiety into structured preparation, allowing cognitive behavioural therapy to work most effectively.

The most powerful aspect of these techniques is their accessibility—anyone preparing for events from local 5 Ks to gruelling ultramarathons can implement these strategies with consistent practice, turning pre-race anxiety into a performance advantage through systematic mental preparation.

Staying Mentally Strong During the Race

Even world-class runners experience mental challenges during races. The cognitive techniques you practice before race day become essential tools when fatigue sets in and negative thoughts creep in.

Using mantras and focus cues

When running gets tough, the right words can pull you through. Research published in Sports Medicine shows that motivational self-talk significantly boosts athletic endurance. Mantras—short, meaningful phrases repeated rhythmically—help maintain focus when discomfort intensifies.

The most effective approach? Address yourself in the second person. Studies reveal that athletes who use “you” instead of “I” in self-talk generate more power and complete tasks faster. As coaches explain, this creates emotional distance from your discomfort—you’re essentially coaching yourself through difficult moments.

Effective mantras should be:

• Personal and meaningful to your journey
• Short enough to repeat during heavy breathing
• Positively framed (avoid words like “not” or “don’t”)

Olympic marathoner Meb Keflezighi employed this technique throughout his career. At the same time, elite runner Des Linden uses “Calm, calm, calm. Relax, relax, relax” to prevent tension in her jaw and shoulders during crucial moments.

Breathing techniques to stay grounded

Your breath becomes a powerful anchor during races. When fatigue intensifies, controlled breathing activates your parasympathetic nervous system, counteracting the stress response and lowering heart rate.

Recent research has identified several highly effective breathing techniques:

Cyclic sighing: A 2024 randomized controlled study found that breathing exercises emphasizing prolonged exhalations (cyclic sighing) produced greater mood improvement and reduced respiratory rate compared to mindfulness meditation. This technique involves inhaling briefly through the nose, taking a second deeper inhale, and then exhaling slowly through the mouth.

Rhythmic breathing: Follow a 3:2 pattern—inhale for three footstrikes, exhale for two. This alternates which foot bears the impact of exhalation, reducing injury risk. For faster paces, shift to a 2:1 pattern.

Box breathing: This technique involves breathing in for a count of four, holding for four, exhaling for four, and holding for four. Research shows box breathing is particularly effective at calming the mind and enhancing mental clarity during stressful situations.

Reset breath: When anxiety spikes mid-race, take one deep belly breath (diaphragmatic breathing). This activates your diaphragm and provides a mental reset without disrupting your rhythm.

Unlike many pre-race CBT techniques, these in-race strategies must become automatic through consistent practice. Sports psychologists recommend implementing them during training sessions so they’re readily available when cognitive resources diminish in the later stages of competition.

A synthesis of evidence-based breathing strategies specifically for runners notes that proper breathing techniques can affect physical and psychological performance during activity. Since “breathing can heavily affect the psychological perception of exercise,” improving breathing during running can directly influence tolerance and mental state while active.