How to Overcome Performance Anxiety
Signs of Performance Anxiety
- Fast breathing
- Elevated heart rate
- Sweating
- Butterflies in the stomach
- Muscular tension
- Negative self-talk
- Poor concentration
- Nausea/vomiting
- Feelings of weakness
Psychological intervention, performed by sport psychologists, can have a positive effect on performance enhancement and the personal growth of athletes. If done successfully, it can reduce competition anxiety so the athlete isn’t so nervous before they compete.
There are a few techniques sport psychologists use to help athletes manage competitive stress and anxiety. Here are 4 of the most popular types of psychological intervention to reduce competition anxiety.
1. Relaxation Training
There are numerous routines and types of training that help the body relax, including yoga, meditation, breathing exercises and Pilates. The music and movements in these relaxation training can help ease anxiety in the build-up to competitions. You learn proper breathing techniques as well as how to let go of negative thoughts and focus on being in the moment, which is key for enhanced performance. Even a few minutes per day or an extended period of time before the competition of practiced relaxation breathing can make a big difference. Yoga poses before the competition can help with relaxation – just make sure to do gentle poses to not overstretch or pull a muscle before the competition.
2. Thought Stopping
Thought stopping is the process of stopping a negative thought in its tracks and replacing it with a positive one. For example, let’s say there’s a competitive swimmer who has heightened anxiety because she’s going up against a swimmer who beat her time in the last competition. When she starts thinking “I don’t ...
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