The following post is an excerpt from Emotional Aptitude In Sports NOW available through most online retailers! Click Here to Order
Common Performance Anxieties and their Solutions
Choking
Evan: To me, choking stems from having these unwanted contaminants in my head. As soon as I start to think about the ramifications of the outcome, I lose focus and get super tight. I know that if I’m in a match and I’m already thinking of where I’m going for lunch, I’m in trouble. Staying in my present, performance script is my solution.
Jarrod: No one ever beats me. I beat myself. Yeah, I’ve choked 100 times but everyone does. I don’t think that worrying about it solves anything. Who wants to go to Starbucks?
Frank’s Tips: Choking is most often caused by over-thinking about the future (outcomes) instead of staying in the performance state of mind. Organizing verbal and physical triggers is a great way to stop choking. Applying basic triggers such as, “Let’s go- pump it up” or doing some kangaroo jumps to loosen up muscle tension may be the difference between winning and losing. In my experience, it is best for athletes of every level to apply a simple command (pre-set protocol) to help them refocus on their performance.
Panicking
Evan: Panicking is the opposite of choking, right? If choking is over thinking, panicking is underthinking. Sometimes I’m so angry I don’t apply my rituals. I just shut down mentally and emotionally and rush. That’s when I need to take way more time, breathe deeply and relax.
Jarrod: My parents say that in competition, I’m like a race car with no breaks. I’m not sure what that means but … I’ll take it as a compliment.
Frank’s Tip: Panicking stems from not trusting your talent and your training. It is seen by spectators as under-thinking and rushing through the performance. Again, solutions come in the form of triggers. Triggers to help stop panicking include. Saying “Relax, slow down and let’s enjoy the moment.” Physically, walk away. Take a timeout. Go to the towel. Customization is the key.
