How to manage pre-game anxiety: techniques for athletes

2 years back Nara 10 minutes reading time

THE pre-game anxiety is a common reality faced by athletes at all levels of competition, from amateurs to professionals.

This phenomenon, although often considered a barrier, can be understood and transformed into a powerful tool for success.

As game time approaches, feelings like nervousness, excitement, and fear of failure can intensify, creating a whirlwind of emotions.

For some, this anxiety can manifest as a driving force that drives performance; for others, it can become a source of debilitating stress.

When not managed properly, this anxiety can lead to concentration problems, technical failures and, in extreme cases, emotional exhaustion that compromises the athlete's career.

In this context, it is essential that athletes understand the roots of anxiety and adopt practices that not only minimize its negative impact, but also enhance their energy.

Read the text and learn how to control your anxiety before a competition!

The Psychology Behind Pre-Game Anxiety

Pre-game anxiety is a familiar feeling for many athletes, regardless of the level of competition.

Whether in individual or team sports, this anxiety can arise as a mixture of excitement and nervousness, generated by the anticipation of an important performance.

According to the American Psychological Association, anxiety is a natural response to stress and can be triggered by factors such as fear of failure, pressure to achieve good results, or concern about what others think.

However, managing pre-game anxiety is crucial to transforming this energy into a positive element, channeling it in a way that enhances performance rather than hinders it.

Research suggests that, at moderate levels, anxiety can be beneficial, preparing the body and mind for the impending challenge.

The problem arises when this anxiety exceeds a certain threshold, turning into a mental barrier that makes concentration difficult, affects motor coordination and compromises the athlete's confidence.

A study published in the Journal of Sports Sciences indicated that approximately 78% of professional athletes experience some level of anxiety before important competitions.

This demonstrates the universality of pre-game anxiety and the need for effective strategies to manage it.

These numbers also show that experience and physical training alone are not enough to guarantee smooth performance; the mental component also needs to be worked on constantly.

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Understanding the Symptoms of Pre-Game Anxiety

To manage pre-game anxiety, it's essential to first recognize its symptoms. Anxiety can manifest itself in many ways, both physical and mental.

Common symptoms include increased heart rate, excessive sweating, muscle tension, tremors, rapid breathing, and a feeling of “butterflies in the stomach.”

Mentally, anxiety can cause recurring negative thoughts, difficulty concentrating, feelings of inadequacy, and fear of failure.

These symptoms not only affect the body, but can also impair the athlete's mental and tactical preparation.

For example, a soccer player who is overly anxious may lose accuracy in passing or fail to make decisions on the field.

Similarly, a tennis player may feel their hand trembling when serving, compromising the efficiency of their shot.

Recognizing these signs and understanding that they are a natural response to stress is the first step to managing them and preventing them from becoming a destructive force.

In addition to the immediate symptoms, it is important to consider the long-term effects of uncontrolled anxiety.

Athletes who frequently experience high levels of pre-game anxiety may begin to develop an aversion to competition, associating the sport they love with negative feelings.

In extreme cases, this can lead to burnout or even abandonment of a sports career.

Proven techniques for managing pre-game anxiety

1. Deep breathing and meditation

One of the most effective ways to control pre-game anxiety is through deep breathing.

This technique, although simple, has the power to calm the nervous system, reducing the body's response to stress.

When an athlete inhales deeply through their nose, completely filling their lungs, and then exhales slowly through their mouth, they can slow their heart rate and induce a state of relaxation.

Regularly practicing deep breathing can help keep anxiety at bay not only on game day, but also during practice.

Furthermore, meditation, which can be combined with deep breathing, is another valuable tool.

The practice of meditation involves focusing the mind on a single point—such as the breath, a mantra, or a visual image—with the aim of calming thoughts and reducing mental distraction.

Regular meditation can help build greater mental resilience, allowing athletes to stay centered even in high-pressure situations.

Additionally, meditation can improve focus and mental clarity, essential attributes for high-level performance.

An example of an athlete who uses meditation to control pre-game anxiety is tennis player Novak Djokovic.

He attributes part of his success to practices like yoga and meditation, which help him stay calm and focused during matches.

For those just starting out, starting with just 5 to 10 minutes of meditation a day can be a good starting point, gradually increasing the duration as you become more comfortable with the practice.

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2. Positive visualization

Visualization is a technique that has been used by elite athletes for decades.

It consists of mentally imagining yourself performing each movement, play and strategy perfectly, as if you were watching a film of your own ideal performance.

This practice conditions the brain to focus on success and create a mental scenario where triumph is inevitable.

When visualization is done consistently, the brain begins to interpret these images as real experiences, which can increase confidence and performance during competition.

Studies show that visualization not only improves self-confidence but can also increase athletic performance.

This is because the brain doesn't fully distinguish between visualization and actual experience. Therefore, by visualizing themselves playing well, the athlete is actually mentally "training."

This technique is especially useful in sports where precision and execution are crucial, such as golf, archery, or gymnastics.

For athletes who want to implement visualization into their routine, it is recommended that they set aside a few minutes before going to bed or right after waking up to practice this.

During visualization, it's important to focus not only on the physical aspects but also on the positive emotions associated with success, such as the feeling of confidence and satisfaction after a good performance. The more detailed and realistic the visualization, the more effective it will be.

3. Setting realistic goals

Goal setting is a psychological technique that can help manage pre-game anxiety by providing a clear sense of direction and purpose.

When athletes set specific, measurable, achievable, relevant, and time-bound goals (SMART goals), they create an action plan that helps them focus on what really matters.

Instead of worrying about the final outcome of the competition, they focus on completing smaller steps and goals that, when achieved, lead to success.

For example, a marathon runner might set goals like maintaining a certain race pace, focusing on proper hydration, and monitoring their breathing instead of just worrying about finishing in the race.

These smaller goals are more manageable and reduce internal pressure, helping to manage pre-game anxiety.

Additionally, achieving small goals throughout the competition can boost self-confidence, creating a positive feedback loop.

To implement goal setting, it is important for the athlete to work with their coach or sports psychologist to set clear and realistic goals.

These goals should be reviewed regularly and adjusted as necessary, ensuring the athlete remains motivated and focused.

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4. Pre-game routines

Creating a pre-game routine can be extremely effective in managing pre-game anxiety. A well-established routine helps create a mental comfort zone, giving the athlete a sense of control and predictability.

These routines can include activities like specific stretches, breathing practices, listening to a motivational playlist, or even putting on your uniform in a certain order.

These actions, although seemingly simple, help anchor the athlete in familiar and predictable behaviors, reducing the uncertainty that fuels anxiety.

Additionally, pre-game routines can be adapted to include other anxiety management techniques, such as visualization and deep breathing, creating an integrated approach to mental preparation.

Top athletes like Michael Phelps are known for their pre-competition routines.

Phelps, for example, always listened to the same songs before his races and followed a rigorous sequence of stretching and warm-ups.

This routine not only prepared him physically, but also mentally, helping him get into the ideal flow state for competition.

Table of Techniques and Benefits

Technique	Benefits
Deep Breathing	Reduced heart rate and stress
Meditation	Greater focus and mental clarity
Positive Visualization	Increased confidence and performance
Goal Setting	Clear direction and increased motivation
Pre-Game Routines	Creating a mental comfort zone

The role of psychological support in controlling pre-game anxiety

While the techniques mentioned are powerful, the support of a sports psychologist can be essential for athletes facing high levels of pre-game anxiety.

This professional can help identify the underlying causes of anxiety and develop personalized strategies to manage it.

Additionally, the sports psychologist can work with the athlete to improve mental resilience, address negative thoughts, and develop a more