The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers! Click Here to Order
Basic Stress Management Strategies
- Apply physical activity to burn off excess stress hormones- go for a short run before checking in to the event.
- Apply relaxation techniques, such as deep breathing, yoga or meditation.
- Flip the negative frame of mind with a more positive frame of mind.
- Set aside time for non-competitive hobbies, such as playing a musical instrument or reading a motivational book.
- Get plenty of sleep and eat a healthy, balanced diet.
- Understand that viewing stress as a positive builds confidence.
How to Perform Better In High-Pressure Situations
Extraordinary athletes have all found a way to perform in high-pressure environments. One re-occurring theme in this book is that the cleanest fundamentals (in practice) are of zero value if the athlete can’t access them when they need them the most.
The solution to dealing with the high pressure of competition is to begin to re-label pressure situations. Instead of calling it a stressful time, say, “Here we go, it’s a challenging time!” Flipping a negative mental approach into a challenging positive approach provides the athlete with an attainable goal. By making a conscious effort to replace the focus on what you DON’T want to happen (don’t choke, don’t overthink, don’t miss, and don’t lose) with positive imagery of what you Do want to happen, you will be pre-setting success.
To illustrate how your thoughts control your actions, try this old-school psychological exercise: Repeat to yourself 10 times: “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza,” “I don’t want piping hot cheesy pizza.” After the tenth time. Close your eyes. What subconsciously enters your brain? PIZZA!
Often the more you try to suppress a thought, the more you strengthen it.
By thinking about negative thoughts before performing, we are “willing” negative results. Studies reveal that if we replace negative thoughts with positive thoughts, our brain will over-ride the negative beliefs. Going into competition without positive mental imagery, such as top pattern play, allows the mind to wander. So to perform better in high-pressure situations, it is imperative for an athlete to trust their training and to fill their thoughts with positive pattern play.
Remember, stress is inherent in athletic competition. But it’s how you choose to let it control your performance that typically separates the extraordinary athletes from the rest of the field.
