How to deal with overwatch anxiety?

This blog answers: How to deal with overwatch anxiety? What is Overwatch?  What is overwatch competitive anxiety? What is competitive anxiety? What is Anxiety? What are the signs and symptoms of anxiety? What are the causes of anxiety? What are some ways to manage anxiety? What are the therapy options for anxiety?

How to deal with overwatch anxiety?

Some ways to deal with overwatch anxiety are: 

Imagine yourself winning

To avoid experiencing anxiety while playing Overwatch it is necessary that individuals start the game with a positive attitude. when individuals start a game with a low mood it makes it impossible for them to give their optimal performance.

To start off with a positive attitude individuals can think about their best performance in the game in the past ladies aspects that we used for this success. 

Research indicates that starting off on a positive note has a significant impact on an individual’s performance hence reducing their anxiety about the game.

Breathing technique

A 5-breath technique is well known to reduce anxiety while playing Overwatch. This is an exercise individual can use to regulate their anxiety before they start the game.

The steps for this breathing technique are:

  • First inhalation:  When exhaling, focus on calming your face and neck. Feel the tension in your muscles dissipate.
  • Second inhalation:  Arms and shoulders should be relaxed. Third inhalation: Allow your chest, stomach, and back to relax as you exhale.
  • Fourth inhalation: Legs and feet should be relaxed.
  • Fifth inhalation:  As you slowly exhale, relax your entire body.

Continue to use the technique for as long as you need to calm your anxiety. 

Do regular activities

Another way to fight Overwatch anxiety is to indulge in regular games and sports. Doing it daily might be overwhelming for many individuals initially in such cases they can start slow where they carry out some significant activity once a week and then increase its frequency.

This helps them get acquainted with the various stress activities and sports can cause to them both mentally and physically which in turn helps them to battle the anxiety that can be caused due to similar situations

Use a suitable beverage

A cup of green tea or even beer can help individuals give a sense of calm and help them relax before the game or after the game which helps to provide relief from anxiety symptoms.

On the contrary, individuals must avoid using caffeinated beverages if they wish to remain calm as these energy drinks make them more sensitive to anxiety.

What is Overwatch? 

Blizzard Entertainment developed and published Overwatch, a 2016 team-based multiplayer first-person shooter game. Overwatch, labeled a “hero shooter,” divides players into 2 teams of six, with each player choosing from a large lineup of actors known as “heroes” with unique abilities. Teams work together to complete map-specific goals in a set amount of time.

What is overwatch competitive anxiety? 

Overwatch Competitive anxiety is something that most players experience regardless of rank or expertise. Wobbling, a lack of interest to play, and visuals of failure are caused due to the stress of playing competitively. 

Competitive anxiety in Overwatch is a psychological state that inhibits you from getting into and enjoying game after game. There are many causes for this, and the symptoms typically impair the player’s desire and ability to play again.

What is competitive anxiety? 

When we participate in competitive activities, we experience increased strain both physically and mentally as a result of competing with others. In many cases, this can have a detrimental effect on our results however, if maintained at an optimal level, competitive stress could be used to improve our success. This level is different with each of us, and individuals must work out alone or with a coach to reach their full potential.

The main issue with competitive anxiety is that it allows your mind to work against you. Instead of utilizing your arousal and performing better, individuals allow images of failure and negativity to control them.

How to deal with overwatch anxiety?

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

  • Increased and challenging situations and demands in day-to-day life.
  • Major changes in family dynamics such as marriage, divorce, death of a loved one.
  • Strain interpersonal relationships
  • Intrapersonal conflicts
  • Ineffective coping mechanisms
  • Comorbid conditions both physical and mental
  • Chronic health conditions
  • Genetic factors
  • Changes in the brain region
  • Overdose of caffeine
  • Prolonged use of medications
  • Significant traumatic experiences in the past or recent times
  • Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action. 

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Experiencing anxiety while playing competitive teams games is very natural. However, when this anxiety hampers a person’s ability to function they must take serious steps to tackle it. 

Frequently asked questions: How to deal with overwatch anxiety?

Does everyone suffer from anxiety?

It is believed that anxiety is the most common mental health disorder seen in the US. However, it can’t be concluded that every individual does not have anxiety.

Can anxiety last all day?

It is mostly reported that anxiety is a natural response to threat or fear. That being said it usually lasts for a short period. However, some anxiety episodes last a little longer than others. This can range from a few minutes to a few days.

Can anxiety be cured?

Anxiety is not curable however there are ways in which the symptoms can be bottled down. This helps individuals to resume their normal routine and reduced the distress otherwise caused by the high intensity and frequency of anxiety attacks.

Is anxiety learned or genetic?

Anxiety can result from various environmental or genetic factors or a combination of both. If one family members have an exciting disorder it’s more likely that their first-degree relatives will have it too. 


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