Article: How to Handle Pre-Game Nervousness
Everyone gets a little nervous before an athletic game or event. However, this nervousness can get beyond your control and turn into anxiety which can hurt your performance in the game. Being nervous can also impact your job performance or any major presentation. The link between athletic and job performance and anxiety is very common and strong. Since this can badly hurt your performance and affect your confidence, here are a few things that you can adapt to make sure you combat this nervousness:
• Use Visualization
Elite athletes and business leaders share that they often use visualization before any game or major project, to build up their self-trust and confidence. It is like a mental rehearsal where you imagine yourself performing very well in the game or performance you are going to participate in. In order for it to work, you just have to close your eyes and imagine the court, field, or audience and all of its surroundings. Imagine yourself playing with the pace that you use in real life. It will help you develop confidence in yourself before the game or actual performance.
• Relaxation Techniques
To beat anxiety and nervousness, you need to get your body to relax first. Anxiety can cause a muscle spasm, increase heart rate, disturb your breathing, and induce panic attacks. You cannot let this happen to you before your performance. You can practice breathing exercises and muscle relaxation for a few minutes to get yourself to the relaxed mode. It will let you think straight and help you with the anxiety. Simply do the 4/7/8 breathing exercise - 4 seconds inhale, 7 seconds hold, and 8 seconds exhale. Do this breathing exercise for 4 repetitions and you will be relaxed.
• Self-Confidence
When you are confident about your capabilities, no anxiety can affect your performance. Though it is hard to remain confident when you are under pressure, you can do somethings to induce self-confidence at the moment. You just have to think about the times you have competed or performed well and imagine yourself competing confidently in this game as well. You can also remember the things that your coach or mentor has said to you in order to boost your confidence. Imagine the time where you had the most confidence and bring it back to the present time. You can even say positive affirmations like "I am the best," "I will succeed," and "I am prepared."
• Distract Yourself
If you are constantly thinking about how you are not going to make it, distract yourself immediately. This is not the time to think about that. Talk to your teammates, listen to some music, read something, do whatever you can do to keep the negative thoughts from hurting your performance. You can even start laughing to yourself and it will allow you to relax. Think of something funny and begin laughing.
• Know That You Cannot Control Everything
Control what you can control. You cannot control the crowd that is watching you or the performances of the competitors playing against you. But, focus on the things you can control and that is your performance. Weigh down the things that you cannot control and the things you can. Now, stop thinking about the things that are out of your control. Focus on the things that are in your hands and keep on improving that part. Don't worry about anything else.
Facing a big game or event or presentation is always hard no matter how confident you are in your life. But, remember, letting your nervousness affect your performance is a failure before the game. So, use these helpful techniques and learn to control your anxiety whenever it pops up. Your talent, hard work, skills, and struggle shouldn’t be compromised at all because of the nervousness.
Anytime you feel nervous, take a deep breath and remember to Fight ON!
• Use Visualization
Elite athletes and business leaders share that they often use visualization before any game or major project, to build up their self-trust and confidence. It is like a mental rehearsal where you imagine yourself performing very well in the game or performance you are going to participate in. In order for it to work, you just have to close your eyes and imagine the court, field, or audience and all of its surroundings. Imagine yourself playing with the pace that you use in real life. It will help you develop confidence in yourself before the game or actual performance.
• Relaxation Techniques
To beat anxiety and nervousness, you need to get your body to relax first. Anxiety can cause a muscle spasm, increase heart rate, disturb your breathing, and induce panic attacks. You cannot let this happen to you before your performance. You can practice breathing exercises and muscle relaxation for a few minutes to get yourself to the relaxed mode. It will let you think straight and help you with the anxiety. Simply do the 4/7/8 breathing exercise - 4 seconds inhale, 7 seconds hold, and 8 seconds exhale. Do this breathing exercise for 4 repetitions and you will be relaxed.
• Self-Confidence
When you are confident about your capabilities, no anxiety can affect your performance. Though it is hard to remain confident when you are under pressure, you can do somethings to induce self-confidence at the moment. You just have to think about the times you have competed or performed well and imagine yourself competing confidently in this game as well. You can also remember the things that your coach or mentor has said to you in order to boost your confidence. Imagine the time where you had the most confidence and bring it back to the present time. You can even say positive affirmations like "I am the best," "I will succeed," and "I am prepared."
• Distract Yourself
If you are constantly thinking about how you are not going to make it, distract yourself immediately. This is not the time to think about that. Talk to your teammates, listen to some music, read something, do whatever you can do to keep the negative thoughts from hurting your performance. You can even start laughing to yourself and it will allow you to relax. Think of something funny and begin laughing.
• Know That You Cannot Control Everything
Control what you can control. You cannot control the crowd that is watching you or the performances of the competitors playing against you. But, focus on the things you can control and that is your performance. Weigh down the things that you cannot control and the things you can. Now, stop thinking about the things that are out of your control. Focus on the things that are in your hands and keep on improving that part. Don't worry about anything else.
Facing a big game or event or presentation is always hard no matter how confident you are in your life. But, remember, letting your nervousness affect your performance is a failure before the game. So, use these helpful techniques and learn to control your anxiety whenever it pops up. Your talent, hard work, skills, and struggle shouldn’t be compromised at all because of the nervousness.
Anytime you feel nervous, take a deep breath and remember to Fight ON!