The nerves signal how much you
care about what you're about to do, and how much you have put in to get to that
moment.
Two of the most decorated
Olympians in American history — gymnast Simone Biles and swimmer Katie Ledecky
— said they always get nervous before competition.
If you're not nervous, you're
not ready. Anxiety and fear can signal that something is very important to us.
For example, if you are worried about your children, it is likely because you
really care about them. If you didn't have a strong relationship with them, you
may experience less worry.
Lots of people stress out
about talking in front of the class or getting laughed at if they make a
mistake in front of an audience. Feeling nervous before a performance is
natural — and part of your body's way of helping you do your best. The
"stress hormones" (like adrenaline) that your body produces at times
like these can actually help you focus.
If you are anxious about a job
interview, it may be because you really want that job—it matters to you. If you
didn't care about the job or didn't really need it, you likely would not find
the situation so threatening or anxiety-provoking.
A touch of anxiety before a
big game or match is normal, and even healthy, for athletes. It’s what pumps
you up for the game, keeps you focused, and gives you the competitive edge you
need to strive for victory.
State anxiety is common among
athletes because of the demands of sports. Especially before a big match, the
pressure is on to win and to be the best. Sports place numerous stressors upon
athletes, from training and competing to winning and beyond. It’s no surprise
then that many athletes develop competitive state anxiety.
If you find yourself worrying
about who is in the crowd watching you, or that the other competitors are
better than you—remind yourself that these are aspects of the competition that
are out of your control.
What you can control is your
own performance, how well prepared you are, and how well you implement
techniques and strategies such as progressive muscle relaxation and imagery.
Sometimes it can be important
to override our anxiety and fear system. Even if our body is telling us to
avoid something, we can move forward anyway, especially if we are moving toward
something that is meaningful and consistent with our goals.
We may not have much control
over our emotions or thoughts; however, we can always control our behaviors. At
any moment, regardless of what we feel on the inside, we can make a choice to
engage in behaviors that are consistent with our goals.
Tips for Controlling
Competitive Anxiety
The key to competitive anxiety
is accepting it. Once you accept it and learn how to manage it, it can then be
used to your advantage to facilitate your performance.
These tips can help you manage
that feeling:
Be prepared.
You're less likely to freeze up if you're well prepared. Rehearse as much as
you can and practice — alone or in front of others — at every opportunity.
Practice until you feel relaxed and ready. Nothing calms nerves like the
confidence that comes from knowing you're prepared.
Positive Self-Talk.
Instead of dwelling on what could go wrong, rev up some positive energy. Watch
a football team before they run onto the field. They get in a group and pray or
sing a team song to pump themselves up with positive energy and team spirit.
You can do this whether you're performing alone or as part of a group. Have a
friend give you a pep talk. Practice some positive statements that you can say
to yourself on competition day. Telling yourself things like “I can do it,” “I
believe in myself,” or “This is going to be fun!” can make a world of
difference in building up your confidence for game time.
Don't be afraid of the nervous
feeling. When you feel performance jitters, don't freak out! Don't
let the feeling stop you or intimidate you. Just let it be there. Remind yourself
it's natural, just your nervous system revving up to get you ready and set to
go. Know that it's up to you to manage it to your advantage. Use your positive
pep-talk and calming strategies to do just that. Then, go for it!
Use Relaxation Techniques. Relaxation
will help to bring your heart rate and blood pressure down and focus your
thoughts.
One of the most effective ways
to relax your body and mind is through deep breathing. Deep breathing works by
filling the lungs and lifting the lower belly. This creates a relaxation
response, as opposed to shallow “chest” breaths, which illicit less oxygen and
increased anxiety.
Goal Setting. Winning
is a good goal, but it shouldn’t be the only thing you strive for. After all,
no one can win all the time. Create goals that allow you to compete with
yourself. For example, maybe you are strong on offense, but you want to work on
blocking. Strive to get strong in that particular area, and focus on that each
competition.
Going into a game with a set
of goals will give your thoughts a direction and will help you focus more on
yourself and less on the anxiety.
Look after yourself.
Before big performances it's easy to let taking care of yourself slip as you
spend too much time on rehearsals and practice. You'll look and feel your best
if you get enough sleep and eat healthy meals before your performance. Exercise
can also help you feel good, and along with sleep and nutrition, is an
excellent way of keeping those stress hormones from getting out of control.
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