Everyone has different thresholds for stress and various triggers that set off pre-competition anxiety. The first step in designing any coping strategy is to identify your own triggers and physical body demands. Anxiety is both mental and physical. Thinking and worrying can build anxiety, but low blood sugar or lack of sleep can set off anxious feelings as well. According to the Sports Performance Bulletin, in order to reach your maximum competitive capacity, you need to be sensitive to your own needs and then apply the strategies that work best for you.
Centered
A common calming strategy is to focus your attention on the center of your body. The stress-reduction technique is a common practice in yoga as well as with athletes and other competitors. Start by standing erect and letting your hands hang loosely at your sides. Take in deep breaths through your nose into your diaphragm. The air should feel like it’s entering your belly or the middle of your body, just behind your navel. Release the air out of your mouth, saying a motivation sentence or phrase as you exhale. Keep your attention on the middle spot as you continue with at least 10 or 20 deep breaths.
Psyche Out
While you may have difficulty controlling your feelings, you can take control of your thoughts. According to the Sports Performance Bulletin, you should think about the last time you won a competition and remember how you felt at that time. Think about how successful you’ve been in the past and how you can repeat the scenario. Practice stopping negative, unwanted thoughts from taking over your consciousness. Picture a huge stop sign, and put it up whenever a negative thought appears. While you may not be able to stop the initial thought, you can stop it from growing and gaining momentum.
Relaxation
According to Athletic Insight, relaxation techniques can dramatically affect stress and tension levels prior to competition that lead to anxiety and can interfere with your performance. While you may be aware of your abilities and your readiness for the competition, undue pressure can cause you to tighten your muscles and feel unnecessary stress. Take time to stop everything and practice deep breathing until you have achieved a calm state of relaxation. Shake off the tension by moving your arms and shaking your hands. Shake each leg. Imagine the tension is running down your limbs and leaving your body through your fingertips. Consider contacting a sports massage therapist for a pregame massage. Make sure you get enough sleep the night before the competition to reduce stress as well.
