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Conquering
Sport Performance Nerves
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Experiencing nerves or butterflies,
can sabotage our ability to demonstrate our strengths during
our game. The body's nervous reaction to performing can rob
us in just a few seconds of the confidence and experience built
up during the course of our career.
If you do suffer from nerves
in some sporting situation, take comfort in knowing that you're
not alone and there are practical solutions. The problem won't
go away by itself, but with the help of a few simple techniques,
you can overcome the trembling knees, dry mouth and sweaty palms,
that typify nerves. You may never completely rid yourself of
nervousness but you'll find that tackling nerves will offer
a range of positive results. You'll be able to be yourself,
contributing to events in the way you know you can. Overcoming
nerves is a great first step on the journey to full confidence.
Sometimes we visualise making
a mess of our game. If you see yourself failing at something,
you're more likely to fail. Try to get your imagination going
in a positive direction. Instead of seeing yourself getting
it all spectacularly wrong, see yourself succeeding extraordinarily.
Train your mind to be positive, and your mind and body are likely
to stay in that positive mode for your games. Don't let negative
images or words pollute your preparation.
When players get nervous, they
miss shots that they would normally make. You can begin to overcome
your nerves by Breathe. We're not particularly good at managing
our breathing, but it is the key to relaxing yourself so you
can observe what's going on. That's important because, to shoot
the right shot at the right time, you must correctly interpret
the dynamics of the situation. Breathe calmly and relax yourself
so you can take in the information you need and formulate what
you're going to do next.
You may be surprised to learn
that some of the best sports people have struggled with nerves.
Many have severe bouts of nerves before delivering a polished
and professional performance. To help overcome your nerves think
of your game as simply practising instead of being in a tournament.
It also helps to break the
ice by meeting a few of your competitors and make a connection.
Be friendly, smile, look people in the eyes, and take the time
to breathe and relax when it is your competitors turn. Do your
best to really enjoy the experience.
The effects of a bout of nerves
show themselves physically, it's our state of mind that triggers
them. Fears that we'll make a fool of ourselves or that we'll
fail to achieve our aims commonly drive our nervous reactions.
You're probably familiar with
the "fight or flight" response. Thousands of years ago, when
we were surviving in a physically hostile world populated by
wild predators and human enemies, our fight or flight response
enabled us to fuel our strength so we could overpower or at
least outrun whoever was chasing us. In the moment of need,
our bodies would release adrenalin, our hearts would pump faster,
our blood would be super-oxygenated, and our muscles would be
fed-all to achieve higher levels of performance. This process
enabled human beings to survive and build the (relatively) safe,
sophisticated, and cerebral world that we enjoy today. The catch
is that our bodies still react to fear-real or imagined-in the
same way.
When we're playing, our fear
of failure gives rise to the fight or flight response along
with its characteristic bodily reactions, but these now have
nowhere to go. We don't take flight and neither do we fight,
but instead, we stand still, tell ourselves not to be so silly,
and try to combat the panic. By this time, there's no point
in trying to use our mind to control the effects of fear because
our body has taken control and is doing its job perfectly well.
This lack of control gives rise to further feelings of anxiety,
which signal the body to try harder because the threat has not
disappeared and there is still work to be done. More adrenalin…faster
heart beat…busy muscles…and on and on. There are two ways to
break this cycle: Through the Mind and through the Body.
Overcoming Nerves Through
the Mind: Try visualization as a technique for removing
the fear stimulus. Imagine making your shots confidently and
the crowd applauding when you've finished. Enhance this image
with feelings of satisfaction, achievement, and pride. Picture
yourself leaving the spotlight feeling confident and happily
acknowledging those who come up to you afterward to congratulate
you on your performance.
Think through your performance
beforehand so that you are both practically and mentally prepared.
As you're likely to be faced with difficult shots during your
game , imagine what these might be and prepare for them during
practise. If it helps, write them down, and practise them faithfully.
If there are shots you are not confident to shoot during practise
then the same will apply in competition. So practise until you
feel confident you have the shots that win games, and remember
have fun and be kind to yourself.
Working through the exercises
above will help remove the threat you may perceive and fill
your mind with positive images. If the threat is removed through
visualization, you're unlikely to experience the severe physiological
responses.
Overcome Nerves Through
the Body: Some of these well-known relaxation techniques
will help prevent your body from triggering the "fear response."
" Take a few minutes to put your impending performance out of
your mind and focus on calming your breathing. . Breathe deeply
into your stomach, hold your breath for a few seconds, and breathe
out again. Do this several times in a quiet spot away from the
action. " Relax your body. Sit in a chair and concentrate on
each muscle group one by one. Working from your feet to your
forehead, contract and relax your muscles. Feel the before-and-after
difference. If you find yourself becoming tense again, go back
to the problem muscles and contract and release again, breathing
deeply and steadily as you do so. " Drink some water before
your performance to prevent your mouth from becoming dry (a
sign of nervousness). Keep another glass beside you so you can
refresh your mouth as you go. Remember that your body language
will reflect your state of mind. If you're nervous, you may
brace yourself and try to make yourself appear smaller so the
wild predators won't see you. You may feel the urge to find
something to lean against or hang on to so that you get a feeling
of support. Resist the temptation to shrink or grab for support,
though, as such actions will only draw more attention to your
nerves.
Look your opponent in the eyes
in a friendly, confident manner. Project a confident voice.
Your tone and body language will convey how much you believe
in yourself. If the venue is new to you and you have the opportunity
for a practice session, all the better. Dress comfortably and
appropriately. Don't take risks with your image by experimenting
with clothing that is complicated or out of character for you.
Avoid Putting Yourself
Under Too Much Pressure
Putting ourselves under too
much pressure to overcome our nerves can be counter-productive.
Set reasonable goals, take things one step at a time, and give
yourself an opportunity to celebrate each small success. Build
on your successes incrementally. Try to build your confidence
steadily over many tournament experiences.
Pretend You Don't Suffer
from Nerves
When people want to appear confident
and competent, they may deny that they suffer from nerves and
try to put up a brave front. At best, this will make it seem
as if you're suppressing the real "you." At worst, you'll seem
arrogant. Being someone else isn't a good way to overcome nerves.
Sometimes it's better to acknowledge your perceived shortcomings
and find a role model, mentor, or coach who can help you.
You Think the Problem Will
Go Away
Many players who are overcome
by nerves avoid dealing with it, thinking that they just have
to get through their ordeal and somehow arrive at the other
side. But it can be life-enhancing to face your fears and find
a dignified way to conquer them. Often when we look our fears
in the face, they begin to subside, especially if we practice
techniques to master them. To overcome nerves in competition,
practising is extremely helpful. If you're able to video yourself
practising, so much the better; you'll learn a lot.
