Anxiety is not a state foreign to people who are actively involved in sport. In fact, one could say it is a constant companion. The butterflies in your stomach before a big race, the restless nights before a tough workout, and the worry about how you’ll perform are all normal things. I won’t lie that the nights before an important competition, and even before some more challenging workout, aren’t among my most peaceful. Ways to deal with anxiety are plentiful — this is one of the most addressed aspects in psychology, whether sport psychology or otherwise. But as with nutrition and general physical activity, if things were that simple, it would be easy. In today’s article, we’ll go a little deeper into the depths of anxiety and talk about the secondary gains from it. By the end, you’ll know a bit more about how people self-sabotage and why it actually happens.
What Does “Secondary Gains” Mean?
In psychology, secondary gains refer to the unintended benefits or advantages that a person may derive from a given problem or disorder. These benefits can be psychological, social, or emotional, and they often reinforce the persistence of the problem, even when it has a negative impact on the person’s life.
Secondary gains are often unconscious, meaning the person may not understand or much less seek the hidden benefits they receive from their problem. This can make it difficult to identify and address secondary gains without the help of a mental health professional.
So far so good, but let’s talk with some examples.
In athletes, anxiety can manifest in various ways, such as trembling before a competition, performance worries, or general restlessness. These symptoms are not pleasant, but they can be accompanied by secondary gains that inadvertently reinforce the anxiety. Some common examples include:
1. Avoidance of responsibility: The athlete may unconsciously use anxiety as a way to avoid taking full responsibility for their performance. By attributing poor results to anxiety, they may feel less responsible for their training efforts and their performance on race day.
2. Seeking attention and support: Anxiety can elicit concern and support from coaches, teammates, and loved ones. The athlete may unconsciously rely on this attention and support, finding comfort in the care and understanding they receive because of their anxiety.
3. Maintaining control: Paradoxically, focusing on anxiety can provide the athlete with a sense of control over their mental state. By directing their energy toward managing anxiety, they may feel a greater sense of control, even if the anxiety itself is harmful.
4. Justifying poor results: Anxiety can serve as a convenient explanation for poor results, allowing the athlete to attribute weak performance to their mental state rather than confronting other potential factors, such as inadequate training or preparation.
While these secondary gains may provide temporary relief or comfort, they ultimately hinder the athlete’s ability to effectively manage their anxiety and reach their full potential. By relying on secondary gains, athletes may avoid addressing the root causes of their anxiety, fail to develop important coping skills, and miss opportunities for genuine growth and improvement. Furthermore, the perpetual cycle of anxiety and secondary gains can lead to a self-fulfilling prophecy, where the athlete’s performance continues to suffer, reinforcing their dependence on anxiety as a crutch. In the long run, this pattern can undermine self-confidence, impede skill development, and prevent the athlete from experiencing the true joy and satisfaction of their sport.
– Do you feel that you rely on anxiety as a way to avoid taking full responsibility for your performance?
– Do you feel that your anxiety elicits extra attention and support from coaches, teammates, or loved ones?
– Does focusing on managing your anxiety give you a sense of control, even if the anxiety itself is harmful?
– Have you ever explained poor performance through your anxiety rather than other factors, such as training or preparation?
If you answered “yes” to any of these questions, you may be experiencing secondary gains from your anxiety. Recognizing these hidden benefits is the first step toward addressing them and developing healthier coping mechanisms.
How to Deal with Secondary Gains
Recognizing and addressing secondary gains is crucial for athletes striving to manage their anxiety effectively. In the following paragraph, you can read about several strategies that I myself use with my clients when it comes to managing anxiety in sport. Click the arrows to go through the different strategies. And yes, the last one is working with a professional, because very often people are blind to their own problems, and even more inclined to deceive themselves when it comes to addressing them.
Athletes face numerous challenges in their pursuit of high performance, with anxiety being a common obstacle. Understanding a complex aspect like secondary gains allows athletes to take proactive steps to break free from this cycle and unlock their full potential.
And ultimately, it’s good to remember that progress is not always linear. There may be setbacks along the way, but every challenge represents an opportunity to build resilience and mental strength. Embrace the process, celebrate your successes, and lean on your support system when needed.
If you want to master pre-competition or pre-workout anxiety, book your consultation
As a sport psychologist, I can help you identify and manage your anxiety by developing new strategies for achieving better results and greater satisfaction from your athletic pursuits.
Book a consultation today and take the first step toward better anxiety management and improved athletic performance.