How do you know you are experiencing sports anxiety?
Sports anxiety is a natural response to the pressure of competition. The physiological symptoms can often include a racing heart, sweaty palms, shallow breathing, & butterflies in the stomach. However, when anxiety becomes overwhelming, it can impair performance and lead to negative outcomes. A lot of athletes experience sports anxiety and often can find it very challenging to overcome without knowing & applying the right strategies that work for them.
Nerves & Anxiety.
Nerves are important to competition... why?... because it means that you care. But, when your nerves become overpowering to the point of feeling like you are not "yourself" and not able to compete, then they can create crippling anxiety. We want nerves. We don't want detrimental anxiety. Each athlete is unique. So, understanding what their nerves feel like vs. anxiety is a crucial first step.
Optimal Performance Arousal.
There is an optimal amount of excitement & nerves that lead to the your best performance. How do you find this optimal level? One of the best ways is through combining positive self-talk with self-reflection. Often, when you are able to remind yourself of the reasons you are excited to perform as well as calming your nerves slightly to reduce anxiety, you are able to find that prime spot for peak performance.
Strategy #1: Celebrate Daily wins.
The more you are able to seek out the positive in your training & competition, the more confidence you build. The more confident you are, the less nerves and anxiety you will feel.
Strategy #2: Create Daily goals.
Daily goals help you to be intentional. When you are intentional, you are taking control of your performance. By taking control of your performance, you are able to better control the types of feeling associated with your goals. This takes practice, but eventually, you become better at it!
Strategy #3: develop a positive mantra.
Mantras are important because they are a specific part of your athlete identity. It is your unique phrase and cue statement to keep your mindset sharp, focused, and ready to perform. You are again taking control of your mindset and performance.
Strategy #4: Learn breathing techniques.
Breathing techniques help to reset & refocus. Find the right breathing technique that works for you. The goal is to focus on your breath, slow your heart rate to a calm state, and recenter yourself.
All of these combined strategies create your performance routine.
Creating a performance routine is single-handedly one of the best things you can do to prepare yourself for training & competition. The more consistent & intentional you are with your routines that include positivity, calmness, and confidence, the less anxiety you will experience.
