The Mindful Paddler - Performance Anxiety

Written by: Jarrod Gunn McQuillan Published On Jan 29, 2026

{"time":1769704031447,"blocks":[{"id":"77br0PvssT","type":"paragraph","data":{"text":"Performance Anxiety: Why It Happens\nand How to Harness It<\/b>"}},{"id":"tmguJcepZS","type":"paragraph","data":{"text":"If you\u2019ve ever felt your heart race as you approach an exposed crossing\nwith wind and waves, or noticed your stomach tighten and your breath shorten\nwhen asked to perform a self-rescue\u2014even in flat water\u2014you\u2019re not alone.\nPerhaps these moments are accompanied by a cycle of anxious thoughts or\nnegative internal stories about your abilities."}},{"id":"yg80njW8KI","type":"paragraph","data":{"text":"These fear-based responses are often tied to perceived consequences of\nperformance<\/b>\u2014situations where mistakes feel costly, public, or dangerous. In\nthese moments, anxiety can interfere with effective decision-making, movement,\nand learning."}},{"id":"5QGTr85YMq","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768563590_538964_6203_85_985x402.webp","caption":"Playing in waves at Cape Tryon in Prince Edward Island, Canada","alt":"OD copy","width":985,"height":402,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"DjgDOUJfeE","type":"paragraph","data":{"text":"If you think you are alone in this experience, you are not. Performance\nanxiety is common in sea kayaking, whether you are brand new to the sport or a\nseasoned paddler who feels at home in ocean swell. With over 30 years of\npaddling experience and more than 15 years dedicated to instructing and\ncoaching sea kayaking, I have found that an increasing amount of my work\ninvolves helping paddlers navigate psychological barriers to growth and\nconfidence. Performance anxiety is one of the most common barriers we encounter\u2014particularly\nduring certification programs, where assessment and evaluation are part of the\nexperience."}},{"id":"t_oSuyGkN6","type":"paragraph","data":{"text":"The truth is, performance anxiety shows up because you care. You care\nabout your safety, your performance, and your desire to improve\u2014to feel more\ncompetent and confident on the water. While this journey is rarely quick or\nlinear, there are many effective strategies\u2014many of them self-guided\u2014that can\nhelp. When we understand what is happening in the body, we can learn to channel\nthis energy into focus and confidence. Like most worthwhile pursuits, this\nprocess takes time and commitment, and progress often comes in waves (pun intended!).\nWith consistency and the right support, however, it is possible to change your\nrelationship with \u201cperforming.\u201d"}},{"id":"jo3OEAraBb","type":"delimiter","data":{}},{"id":"5hr2lgWgwe","type":"paragraph","data":{"text":"Why Performance Anxiety Can Affect\nEvery Paddler<\/b>"}},{"id":"GevtHwCjv-","type":"paragraph","data":{"text":"Many paddlers assume that anxiety fades with experience\u2014that once certain\nskills are mastered, calm automatically follows. While there is some truth to\nthis, this is not always the case."}},{"id":"xgUApcbU_A","type":"paragraph","data":{"text":"The reality is this: performance anxiety can show up at any level."}},{"id":"i-5iXmu64v","type":"paragraph","data":{"text":"Beginners may feel anxious about:"}},{"id":"nztnlTRUKa","type":"list","data":{"style":"unordered","items":[{"content":"Capsizing or not being able to get back into their boat","items":[]},{"content":"Being the slowest paddler in the group","items":[]},{"content":"Trying a new stroke or maneuver while being watched","items":[]},{"content":"Navigating with a compass and chart","items":[]}]}},{"id":"HhVzeKcAwc","type":"paragraph","data":{"text":"More experienced paddlers experience anxiety too, often in subtler ways:"}},{"id":"ahpV2SpbTm","type":"list","data":{"style":"unordered","items":[{"content":"Leading or teaching a rescue clinic in front of peers","items":[]},{"content":"Surf launching with spectators on shore","items":[]},{"content":"Attempting complex maneuvers in dynamic water","items":[]},{"content":"Planning long crossings in open water and tidal streams","items":[]},{"content":"Feeling pressure to \u201cperform\u201d due to reputation or certification","items":[]}]}},{"id":"eAFJnLxlxs","type":"paragraph","data":{"text":"Anxiety does not discriminate. It is part of being human\u2014and part of\nbeing a paddler who is willing to stretch, learn, and grow."}},{"id":"vyJIY5evBO","type":"paragraph","data":{"text":"I have experienced this myself. Nearly ten years ago, I had the\nopportunity to paddle with a group of exceptionally skilled paddlers in rough\nwater on the coast of British Columbia. We were surfing a world-renowned tidal\nwave - Okisollo. At the time, I felt confident in my abilities. I had spent\nyears surfing large tidal waves and found great joy in it."}},{"id":"fHM1dF0GwE","type":"paragraph","data":{"text":"That day, however, my mindset shifted. After several good surfs\u2014and after\nwatching other paddlers whose skills deeply impressed me\u2014I began to tighten up.\nMy thoughts fixated on what I lacked rather than what I could do. As the wave\ngrew larger and more powerful, my movements became rushed. I went over, hurried\nmy roll attempts, and ultimately pulled my skirt. It was my first unplanned\nswim in years."}},{"id":"VqxyDG9l4s","type":"paragraph","data":{"text":"In that moment, I wasn\u2019t thinking clearly. Rather than attempting a\nre-enter and roll\u2014which would have been the most effective option\u2014I tried a\nscramble re-entry, failed, tried again, and eventually succeeded with support\nand encouragement from a teammate. While we drifted farther down the tidal\nstream than intended, we regrouped and paddled back together."}},{"id":"riUSFv3JGx","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_2437_1769696641_166752_3353_2400x1320.webp","caption":"Swimming at Okisollo (Photo Credit : Kevin Light &amp; Stohlquist)","alt":"STOHLQUIST May 29, 2018 \u00a9KevinLightPhoto__EVL6219","width":1063,"height":585,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"iTqzIy-xXi","type":"paragraph","data":{"text":"My immediate response was shame and frustration. Over the course of the\nday, however, reflection set in. I realized that what had failed me was not my\nskill, but my mindset. I had work to do."}},{"id":"eTEz691FGk","type":"delimiter","data":{}},{"id":"7i7uDuIvXS","type":"paragraph","data":{"text":"Understanding the Science: Your Body\nIs Preparing You to Perform<\/b>"}},{"id":"B6N6vV_aXQ","type":"paragraph","data":{"text":"Performance anxiety is often misunderstood as a sign that something is\nwrong\u2014that you are unprepared, under-skilled, or not suited for the challenge\nahead. When I work with paddlers, one of my goals is to shift this internal\nnarrative by helping them notice how anxiety shows up in their body<\/b>."}},{"id":"RDl69-roio","type":"paragraph","data":{"text":"For me, it begins in my stomach\u2014it tightens. My grip on the paddle\nbecomes firmer, my heart rate increases, warmth rises through my body to my\nface, and my movements become less fluid and more jerky."}},{"id":"uuOdzOLnAI","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768562341_379185_5458_85_1104x1094.webp","caption":"Paddler approaching eddyline and assessing the environment.","alt":"Trudy","width":1063,"height":1053,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"YyB9aE4OAd","type":"paragraph","data":{"text":"Once you can recognize these signals, you can begin to interrupt the\ninternal dialogue that often accompanies them\u2014thoughts such as I can\u2019t do\nthis<\/i>, I\u2019m going to look foolish<\/i>, or What if I fail?<\/i> I\nencourage paddlers to adopt a growth-oriented mindset and consciously redirect\nthis dialogue. Often, this begins with a few deep breaths to settle the nervous\nsystem and disrupt the negative feedback loop. Techniques such as box breathing\ncan be especially effective."}},{"id":"e1PgWIesqL","type":"paragraph","data":{"text":"From there, we work toward reframing the experience:"}},{"id":"6Vh40rHmth","type":"list","data":{"style":"unordered","items":[{"content":"This is my body preparing to perform at a high level.","items":[]},{"content":"This challenge is what will help me grow.","items":[]},{"content":"I have the skills and a supportive system around me to succeed","items":[]}]}},{"id":"eVga4MRwdW","type":"paragraph","data":{"text":"The science supports this reframing. Even elite athletes, performers, and\npublic speakers experience these same physiological responses. The difference\nis that they have developed strategies to harness this energy rather than\nresist it."}},{"id":"l6hcTQ-or0","type":"paragraph","data":{"text":"Physiologically, anxiety is simply the body mobilizing resources:"}},{"id":"aM4z-oqVbj","type":"list","data":{"style":"unordered","items":[{"content":"Heart rate increases to deliver oxygen to working muscles","items":[]},{"content":"Breathing changes to support physical effort","items":[]},{"content":"Sensory awareness sharpens","items":[]},{"content":"Attention narrows toward what feels important or risky","items":[]}]}},{"id":"tMNYCpCM2W","type":"paragraph","data":{"text":"In short, the nervous system is preparing for action."}},{"id":"1WNXfsAUSN","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768562382_797646_2823_85_1999x1333.webp","caption":"Paddler is confident, focused and prepared for the envionment, evident by the smile and focus in her eyes (Photo credit: Frank Postma)","alt":"maces3","width":1063,"height":709,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"cWLvd7HokZ","type":"paragraph","data":{"text":"Sea kayaking is a dynamic, multi-sensory sport that naturally activates\nthese alert systems. As humans, our inherent negativity bias often amplifies\nperceived risk in an effort to protect us. Through consistent practice, our\ntask as paddlers is to learn when to listen to this system\u2014and when to reframe\nanxiety as preparation rather than danger. Particularly in well-structured\ninstructional environments, perceived risk is often higher than actual risk.\nOver time, and with strategies that work for you, this shift can unlock a\npowerful change in mindset."}},{"id":"chzmnxoISE","type":"paragraph","data":{"text":"As Marcus Aurelius wrote in Meditations<\/i>:\n\u201cThe impediment to action advances action. What stands in the way becomes\nthe way.\"&nbsp;<\/i>"}},{"id":"mEGC7wZrHg","type":"paragraph","data":{"text":"<\/i>\nThis idea, popularized more recently by <a href=\"https:\/\/dailystoic.com\/\" target=\"_blank\" rel=\"nofollow\">Ryan Holiday<\/a> as \u201cThe obstacle is the\nway,\u201d<\/i> captures this principle perfectly.<\/i>"}},{"id":"RJrvpI8lC4","type":"delimiter","data":{}},{"id":"CwJ6BICHZ4","type":"paragraph","data":{"text":"The \u201cThreat vs. Challenge\u201d Switch<\/b>"}},{"id":"kLAxxCTFLv","type":"paragraph","data":{"text":"The difference between a controlled, effective performance and a panic\nresponse often lies not in the physical sensations themselves, but in how\nthose sensations are interpreted<\/b>. Increased heart rate, faster breathing,\nand heightened alertness are normal responses to pressure in adventure sport\nenvironments."}},{"id":"Yee6D390Bz","type":"paragraph","data":{"text":"Threat (fixed) mindset:<\/b>\n\u201cMy heart is pounding\u2026 I\u2019m not ready. I might mess this up.\u201d<\/i>\nHere, sensations are interpreted as signs of danger or inadequacy, increasing\nanxiety and narrowing attention. This can lead to hesitation, poor decisions,\nor a freeze response."}},{"id":"3zDB1Wk0IY","type":"paragraph","data":{"text":"Challenge (growth) mindset:<\/b>\n\u201cMy heart is pounding\u2026 my body is preparing me to perform.\u201d<\/i>\nThe same sensations are reframed as functional and supportive, helping the\npaddler remain engaged, focused, and responsive."}},{"id":"aME_f-ffbm","type":"paragraph","data":{"text":"This small cognitive shift can dramatically change the experience of\npressure. Rather than fighting the body\u2019s stress response, the paddler works with<\/i>\nit\u2014allowing arousal to enhance performance rather than undermine it."}},{"id":"nidO_4RiyH","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768562455_547456_7970_85_1080x1080.webp","caption":"Working with paddler to build confidence and understanding of the environemt while watching a peer","alt":"69496835_858725987854262_8942701919835521024_o","width":1063,"height":1063,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"GXYVILGhJY","type":"delimiter","data":{}},{"id":"pKnP48TxHh","type":"paragraph","data":{"text":"How to Harness Performance Anxiety on\nthe Water<\/b>"}},{"id":"psLaglRQmz","type":"paragraph","data":{"text":"1. Recognize It and Name It\u2014Without\nJudgment<\/b>"}},{"id":"H67NLiSCBu","type":"paragraph","data":{"text":"When you notice the tightening in your body, simply name it: This is\nperformance energy.<\/i> This interrupts the spiral of self-doubt and brings\nattention back to the present moment. Noticing and naming it is the first step."}},{"id":"r0oj2m7iR5","type":"paragraph","data":{"text":"2. Ground Yourself Physically<\/b>"}},{"id":"w226u6nvJ1","type":"paragraph","data":{"text":"Before starting\u2014or before a skill that feels intimidating\u2014try:"}},{"id":"HCUckIk1qX","type":"list","data":{"style":"unordered","items":[{"content":"A long exhale or incorporate of <a href=\"https:\/\/www.calm.com\/blog\/box-breathing#:~:text=Navy%20SEALs%20use%20box%20breathing,and%20precise%20during%20critical%20operations.\" target=\"_blank\" rel=\"nofollow\">box breathing<\/a>","items":[]},{"content":"Softening your grip and unclenching your jaw","items":[]},{"content":"Feeling the contact of your hips with the seat","items":[]},{"content":"Noticing the stability of the kayak as you relax your legs","items":[]}]}},{"id":"Z0JOjDGyJF","type":"paragraph","data":{"text":"Grounding signals safety and readiness to the nervous system and builds\nconfidence."}},{"id":"6hymGKvzpf","type":"paragraph","data":{"text":"3. Focus on One Clear Intention<\/b>"}},{"id":"OnXRAvAOs2","type":"paragraph","data":{"text":"Anxiety thrives on ambiguity. Choose one simple focus:"}},{"id":"WHx3wB2dMh","type":"list","data":{"style":"unordered","items":[{"content":"I will keep my strokes long and relaxed.","items":[]},{"content":"I will stay curious about how my boat moves.","items":[]},{"content":"I will practice one rescue with quality, not speed.","items":[]},{"content":"I will breath with the rhythm of my strokes, that\u2019s it, no other focus.","items":[]}]}},{"id":"ARH7JCA3fa","type":"paragraph","data":{"text":"Clarity reduces mental clutter."}},{"id":"01VRbkV6BT","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768563655_353832_2021_85_729x294.webp","caption":"Paddler identifying the timing of when their boat is impacted by tidal stream in relation to their position in the environment (note her smile!)","alt":"stew copy","width":729,"height":294,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"EgQ4HVVJdS","type":"paragraph","data":{"text":"4. Stay Connected to Your Breath<\/b>"}},{"id":"TwXaxekFaV","type":"paragraph","data":{"text":"Performance anxiety often shortens the breath. Try inhaling through the\nnose and extending the exhale. Some paddlers benefit from synchronizing breath\nwith paddle strokes\u2014finding a rhythm that feels calm, full, and sustainable. This\nis often how I start all of my paddles. I connect my breath with my paddle\nstrokes and I allow my awareness to be in the present."}},{"id":"2jHgxXPrOV","type":"paragraph","data":{"text":"5. Reframe Physical Sensations<\/b>"}},{"id":"Uu1mv5IqAn","type":"paragraph","data":{"text":"Instead of seeing tension or heightened alertness as a problem, remind\nyourself:\nThis is fuel. This is readiness. This is growth. This is the way.<\/i>"}},{"id":"5MdGlJG9b5","type":"paragraph","data":{"text":"6. Use the Environment as an Ally<\/b>"}},{"id":"SESJLZDVqz","type":"paragraph","data":{"text":"The water is always offering feedback:"}},{"id":"Bz3HwMn8Gc","type":"list","data":{"style":"unordered","items":[{"content":"Wind teaches awareness","items":[]},{"content":"Waves teach rhythm","items":[]},{"content":"Swell provides energy","items":[]},{"content":"Calm conditions create space for learning","items":[]}]}},{"id":"I6AJd2yJs7","type":"paragraph","data":{"text":"Shift from \u201cI hope nothing goes wrong\u201d<\/i> to \u201cI\u2019m here to learn\nfrom this.\u201d<\/i>"}},{"id":"Ul-XLfmIiZ","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768562497_97981_6871_85_1206x1374.webp","caption":"Paddlers learning and supporting each other on the Niagara River, Ontario, Canada","alt":"IMG_9387","width":1063,"height":1211,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"wyy_Q1pPaL","type":"delimiter","data":{}},{"id":"OECM8onqed","type":"paragraph","data":{"text":"Why This Matters for Progress and\nEnjoyment<\/b>"}},{"id":"gOYSy0oG_A","type":"paragraph","data":{"text":"When paddlers understand and work with performance anxiety, they often\nexperience:"}},{"id":"wD3P4azuF-","type":"list","data":{"style":"unordered","items":[{"content":"Greater confidence in new conditions","items":[]},{"content":"Improved focus during technical skills","items":[]},{"content":"Increased self-compassion and empathy for others","items":[]},{"content":"A willingness to try, fail, learn, and try again","items":[]},{"content":"Deeper enjoyment of the sport","items":[]}]}},{"id":"TfNl1l1gA5","type":"paragraph","data":{"text":"Anxiety becomes less of an obstacle and more of a guide."}},{"id":"fNevA1if0s","type":"paragraph","data":{"text":"Returning to my earlier story: after that experience in British Columbia,\nthe path forward did not immediately present itself. I revisited old physiology\nand psychology textbooks from my university days, reflected on strategies I had\nlearned as a varsity swimmer, and began to understand what had happened. I\npracticed identifying these sensations, reframing them, and using breathing\ntechniques to harness the energy."}},{"id":"RSK34IW4ja","type":"paragraph","data":{"text":"Then I turned toward the obstacle. Over the next six months, whenever I\nwas in big water, I intentionally capsized\u2014often in awkward positions\u2014and\npracticed rolling. This was exposure therapy of sorts, supported by the\nstrategies outlined above. Eventually, during a coaches\u2019 day at a sea kayaking\nevent, I found myself surrounded by world-class paddlers in a tidal stream. I\nfelt the familiar tightening in my stomach and rise in heart rate\u2014and this\ntime, I leaned in. I used my strategies."}},{"id":"IlFBdLk_BR","type":"paragraph","data":{"text":"I intentionally put myself in challenging positions in ugly eddy lines\nand foamy water, rolled repeatedly, and embraced the discomfort. Success was\nnot defined by perfection, but by presence and engagement. To this day, I still\nuse these strategies. I share my experience with others to perhaps help them\nfind their path and find the strategies that work for them."}},{"id":"1jq8e4wcAy","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_2437_1769697879_872057_5010_1671x1063.webp","caption":"The obstacle is the way (Photo Credit:&nbsp;Ervin Olsen)","alt":"# 1 Cloud 9 Daniels H. Oct.16_2024 copy 2","width":1063,"height":676,"withBorder":false,"withBackground":false,"stretched":false}},{"id":"2ikHa8z_Zo","type":"delimiter","data":{}},{"id":"MCbtRGRlFM","type":"paragraph","data":{"text":"Final Thoughts<\/b>"}},{"id":"cYy6b4Sjru","type":"paragraph","data":{"text":"Performance anxiety is not a sign that you are weak, inexperienced, or\nunprepared. It is a sign that you are alive, engaged, and stepping into growth."}},{"id":"VM8vAMDTe2","type":"paragraph","data":{"text":"Every paddler\u2014from beginner to expedition leader\u2014carries this energy. The\nkey is learning how to work with it rather than against it. When we stop trying\nto eliminate performance anxiety and instead learn to harness it, it becomes a\npowerful ally\u2014one that supports presence, confidence, and joy on the water."}},{"id":"BdymW04gJ-","type":"image","data":{"url":"https:\/\/media.tripcart.com\/images\/2437\/web_1768562168_979684_3484_85_2000x1520.webp","caption":"Leading a group of advanced paddlers in the surf zone - my happy place! (Photo credit:&nbsp;Ervin Olsen)","alt":"# 11 Cloud 9 Daniels H. Oct.16_2024 copy","width":1063,"height":808,"withBorder":false,"withBackground":false,"stretched":false}}],"version":"2.31.0"}

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