What is fanxiety? How to deal with stress on game day
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is your stomach in knots on game day? You’re not alone. Learn what fanxiety is, plus 6 mindful tips and techniques to help you cope.
It’s no secret that game day is the most exciting day of the week for sports fans. Whether you’re hoping your favorite team wins the championship or you’re kicking off the season opener with front row seats, the anxiety that comes with watching your team play is real. All sports fans know the thoughts that run through your head all too well: Will your team win? Has your favorite player recovered from their injury? Will the refs play fairly?
“Fanxiety” is a term that refers to the stress sports fans might feel when they’re big supporters of a team. When the score is too close for comfort, or a major game is just around the corner, you may find your heart racing, your palms getting sweaty, or your stomach feeling jittery. A lot of dedicated sports fans feel this way, and it can be a sign of how much you care about your team.
A little anticipation is one thing—and it’s fun to feel excited—but when game days start to feel less fun and more stressful, you might find it hard to enjoy the excitement because you're too worried about the outcome. If this sounds like you, you’re in luck, because we’ve got tips to manage fanxiety that are sure to score the winning goal and make you become the reigning champion over your emotions.
What is fanxiety?
Fanxiety is the anxiety or stress you might feel when watching your favorite sports team play. It’s that nervous feeling in your stomach when the score is close or your team is about to make a crucial play. This stress can come from the excitement of the game, fear of losing, or the intense emotions tied to sporting events. You might feel jittery, have trouble sitting still, or even feel like you need to look away from the screen.
This kind of stress can happen because your emotional investment in your team can make the highs and lows of the game feel personal. Many people feel the same way during big sports events, whether because of loyalty to their alma mater, their hometown, or because their country’s competing for glory on the national stage. Luckily, there are ways you can manage these intense feelings, so you can enjoy the suspense and excitement without it tipping into worry.
5 reasons you might feel anxious on game day
Fear of losing: You’ve invested time and emotion into supporting your team, so the idea of them not winning can be hard to handle.
High-stakes games: Important matches, like playoffs or finals, may bring extra pressure. Knowing that a lot depends on the outcome can make you feel more anxious than usual.
Strong emotional investment: When you care deeply about your team, their performance may impact your mood. If they win, you’ll likely feel great. But if they lose, it can bring you down.
Social interactions: Watching with others or discussing the game can add pressure to your feelings. You might worry about how others will react, or feel pressure to share their excitement or disappointment.
Past experiences: If your team has a history of close losses or missed opportunities, those memories can make you more nervous about the next game.
How to cope on game day: 6 mindful techniques to minimize fanxiety
Mindful techniques can help you manage fanxiety and make game day more enjoyable. This can allow you to stay a passionate fan without feeling overwhelmed by stress. Here are a few simple techniques you can try the next time your palms are sweating during the bottom of the ninth.
1. Practice deep breathing
Deep breathing can help calm your mind and body. Inhale slowly through your nose, hold for a few seconds, and then exhale through your mouth. Repeat this a few times when you feel your anxiety rising.
💙 Practice focusing on your breath when you start to feel anxious with Jay Shetty’s guided Breathe Into Relaxation session.
2. Stay present
Focus on the current moment instead of worrying about the outcome. Pay attention to what’s happening in the game right now rather than what might happen. Enjoy each play as it unfolds. This can help you feel more connected to the game and less anxious about the final score. If staying in the present moment is challenging, explore these nine tips to help you feel more present.
💙 Try our Pause to Breathe meditation to find calm and bring you back to the present moment when you find yourself spiraling.
3. Take breaks as needed
If the game gets too intense, step away for a few minutes to relax. Use commercial breaks or half time to go for a short walk, grab a snack, or just stretch. This can give you a moment to calm down and release tension, which may help you return to the game feeling more relaxed.
💙 Indulge in this One-Minute Reset meditation for a quick way to calm yourself down and take a mindful break.
4. Limit caffeine, sugar, and alcohol
Instead of coffee, soda, or alcohol, which may increase anxiety levels, try your favorite sparkling water or maybe an iced tea or sugar-free sports drink. Eat a healthy snack—like a handful of nuts—instead of sugary or highly processed treats, as this can help keep your energy levels steady without adding to your stress.
💙 Address your Cravings if you find yourself missing caffeine, sugar, or booze once you begin to reduce your intake.
5. Talk it out with someone who understands
Chat about your anxiety with friends or family to relieve stress, which may make it feel less overwhelming. Other fans might be feeling the same stress, and sharing can help you all cope better.
💙 Explore how connecting with loved ones can make us happier with Tamara Levitt’s Strengthening Relationships.
6. Visualize the game going well
It can help reduce stress to imagine the joy of watching your team play well. Picture your team scoring, making great plays, and winning. This may help shift your focus from anxiety to excitement. If you’re new to visualization meditation, explore these eight exercises to get you started today.
💙 Listen to Paraolympian Lex Gillette’s story of how visualization has helped him achieve victory in Envisioning Success.
Fanxiety FAQs
Why does watching sports stress me out?
Watching sports may become stressful when you have a strong emotional investment in your team. When you care deeply about them, their performance feels personal. The excitement and unpredictability of the game may trigger anxiety as you hope for the best but fear the worst. This stress may be compounded by the highs and lows of the game.
Try not to worry, many fans experience similar feelings. Check out these 12 relaxation techniques to help you feel more calm.
What are some quick mindfulness exercises I can do to manage fanxiety before a big event?
A few short mindfulness exercises may help you feel more grounded and less anxious, so you can manage fanxiety.
Deep breathing: Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. Doing this a few times may help calm your mind and reduce anxiety.
Stay present: Focus on the current moment by paying attention to the sights and sounds around you, or concentrate on your breath.
Positive visualization: Picture your team playing well and the joy of their success.
Can fanxiety affect my physical health?
Oh yeah, fanxiety may affect your physical health. When you’re anxious, your body can react with symptoms like a faster heartbeat, sweating, and stomach issues. Prolonged anxiety can lead to more serious health problems, such as high blood pressure or heart issues.
To manage your fanxiety for your mental wellbeing and your physical health, use stress-reduction techniques and know when to take breaks.
How do I know if my fanxiety is severe enough to seek professional help?
If your fanxiety interferes with your daily life or causes severe physical symptoms, it might be time to seek professional help. Look out for signs that your anxiety is severe, and chat with a therapist for a few strategies to help you manage your anxiety.
Difficulty sleeping
Physical symptoms that don’t go away
If watching sports or thinking about your team causes you significant distress
What role does social media play in fanxiety, and how can I manage it?
Social media’s constant updates, opinions, and negative comments can heighten your stress levels, and may increase your fanxiety.
To manage this, set time limits on your social media use, especially during game times — it’s okay to step away from the online chatter to keep your stress levels in check. Avoid engaging in negative discussions and focus on positive interactions instead. You can also mute or unfollow accounts that increase your anxiety.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
