Possible Stress Busting Strategies
- MOST IMPORTANTLY: Visualise the “fun/enjoyment” of competing and past good performances. Also “see” yourself doing things correctly and don’t dwell on mistakes.
- Also, don’t be scared to make mistakes, the more fear you have the more errors you will make.
- Keep a post-match log and determine what causes stress for you and what stress busters you find most useful.
- Downplay outcome goals like winning or rankings. Instead, focus on process goals that are in your control (depending on the sport). Only focus on one area at a time – overlearn it – mentally and physically.
- When you feel yourself getting tight in a competition focus on keeping key body parts loose and moving (e.g. during warm-up, away from the action).
- If you start having negative thoughts use thought stopping/Self Talk.
- Focus on positive words, cues and images.
- When you feel nervous, concentrate on looking confident (e.g. keep your head up and walk with shoulders back).
- See ‘nerves’ as being positive; that you are ready to perform – enjoy the buzz! If you were not a little bit nervous, you would be unprepared.
- Develop routines and rituals (e.g. a pre-competition routine, routines during breaks in the action).
- Focus on performing to the best of your ability.
- Practice dealing with stress in everyday situations and training by putting yourself in pressure situations. In short, simulate stressful situations (every possible scenario) and practice using your stress management strategies.
- REMEMBER THESE THINGS ARE UNDER YOUR CONTROL.
Sounds good except the downplay winning / ranking part. Coaches often say that but to me as an athlete winning was the whole world
Youre absolutely right well from about the age of 16 onwards. But the best way to go about winning is not to think about it. If you’re focused on the result it will distract you from the task in hand. If you focus on what you’re doing at any given time then the result will take care of itself: it’s all about the journey and not the destination.