Mentally preparing for a competition requires a deep understanding of yourself and tailored strategies.
Mental preparation before a sports competition is just as crucial as physical training. While nervousness can affect performance, with the right techniques, it is possible to turn it into an ally to optimize your performance.
Understanding and managing your emotions
The first step in managing nervousness is to identify its sources. Negative thoughts, high expectations, and evaluating competitors can amplify anxiety. Thinking that your opponent is performing better can be one example.
Reassessing your expectations so that they are realistic and aligned with your current abilities helps you focus on performance rather than the outcome. That’s why the help of a coach or mentor can help clarify what’s really important to detach yourself from unnecessary pressures.
Adopting pre-competition habits
Having a pre-competition routine allows you to enter into a sequence of repeated actions that help you find peace of mind. For example, listening to relaxing music or practicing breathing exercises before a competition can increase concentration.
Similarly, good rest is essential to approach a competition in the best conditions. Strict sleep hygiene, with light dinners for example, improves the quality of sleep and, therefore, performance. Avoiding screens before going to bed can also promote restful sleep, reducing nervousness.
Use psychological techniques
Some psychological techniques, such as visualization, can help generate positive emotions and ease your anxiety. It involves imagining positive scenarios to build self-confidence. Taking the time to visualize your match can improve concentration and reduce negative thoughts.
Deep breathing techniques are also effective in calming the physical symptoms of anxiety, such as tachycardia. And of course, it is essential to talk about your emotions with loved ones to seek comfort. Emotional support strengthens resilience and allows you to approach the competition with more serenity.
Learn more: “Mental preparation in sport: How to improve your sports performance, stop stressing, increase your self-confidence and manage your emotions through mental strength” by Marc Dugenie.
