Stay calm, play confidently – tips for navigating pre-game nerves

Overcoming pre-game nerves and anxiety is a common challenge for athletes of all levels. Whether you're a professional competing in a high-stakes event or a weekend warrior participating in a local competition, nervousness can affect your performance.

Understanding Pre-Game Nerves:

• Pressure to Perform: The desire to perform well and meet expectations can create anxiety. This is especially true in high-stakes competitions.
• Fear of Failure: Athletes may worry about making mistakes, letting their team down, or not reaching their personal goals.
• Physical Symptoms: Anxiety can manifest as physical symptoms such as increased heart rate, sweaty palms, and a churning stomach.
• Lack of Control: Feeling like you have limited control over the outcome of the game can be unsettling.

Strategies to Overcome Pre-Game Nerves:

• Preparation: One of the most effective ways to reduce pre-game anxiety is thorough preparation. This includes physical training, mental preparation, and studying the game plan. Knowing that you've done your best to get ready can boost your confidence.
• Visualisation: Use imagery to mentally rehearse your performance. Imagine yourself succeeding, making the right moves, and handling challenging situations with ease. Visualisation can help you build confidence and reduce anxiety.
• Relaxation Techniques: Practise relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation. These methods can help calm your nerves and reduce physical symptoms of anxiety.
• Positive Self-Talk: Replace negative thoughts with positive affirmations. Instead of dwelling on fear and self-doubt, tell yourself that you are prepared, capable, and ready to perform your best.
• Focus on the Process, Not the Outcome: Shift your focus away from winning or losing. Concentrate on the process, your techniques, and your strategies. When you focus on what you can control, it eases anxiety.
• Rituals and Routines: Develop pre-game rituals or routines to create a sense of familiarity and comfort. Having a set routine can help you feel more in control of the situation.
• Stay in the Present Moment: Avoid thinking too far ahead or dwelling on past performances. Stay focused on the present moment and the task at hand.
• Team Support: Seek support from your teammates and coaches. Discussing your feelings with those who understand the pressures of the game can be comforting and helpful.
• Physical Preparation: Engage in physical warm-up exercises before the game. This not only prepares your body but also helps calm your nerves.
• Proper Nutrition and Hydration: Ensure you are properly nourished and hydrated. Dehydration and low blood sugar can exacerbate feelings of anxiety.
• Use Arousal Control Techniques: Learn techniques to control your level of arousal. This can include techniques to increase your energy when feeling lethargic or calm yourself when you're overly excited.
• Set Realistic Goals: Set achievable and realistic goals for the game. This can reduce the pressure to perform at an unrealistic level.
• Acceptance of Nerves: Recognize that it's normal to feel nervous before a game. Instead of fighting it, embrace the nervous energy as a sign that you care about your performance.
• Post-Game Analysis: After the game, whether you win or lose, engage in a post-game analysis. This helps you learn from your experiences and can reduce anxiety about future games.

Overcoming pre-game nerves and anxiety is an ongoing process. While you may never completely eliminate these feelings, you can learn to manage and control them effectively. The key is to use a combination of mental, physical, and emotional strategies to prepare yourself for competition.