Pre-competition anxiety is a common experience among athletes, especially in high-stakes sports like combat sports. It’s completely normal to feel nervous or apprehensive before a fight, but if left unchecked, these feelings can become debilitating and have a negative impact on performance. In this blog post, we will discuss pre-competition anxiety, its causes, and ways to manage it effectively.

WHAT IS PRE-COMPETITION ANXIETY?

Pre-competition anxiety is a type of performance anxiety that athletes experience before a competition. It’s characterized by physical and psychological symptoms such as sweating, rapid heartbeat, trembling, nervousness, and negative or uncontrolled thoughts. This type of anxiety is a normal response to the stress of competition and can help increase focus and energy levels. However, when anxiety levels become too high, it can interfere with performance.

Side thought: As a fighter, I sometimes use the term “pre-performance anxiety” to describe a range of situations that can trigger physical and psychological symptoms, such as sparring, testing, training abroad, and being selected for national team training. By understanding and addressing pre-performance anxiety, you can better prepare and perform at your highest level.

WHAT CAUSES PRE-COMPETITION ANXIETY?

Pre-competition anxiety is usually caused by a combination of factors, including the athlete’s perception of the importance of the event, past experiences, and self-doubt. Additionally, external factors such as audience size, competition level, and the perceived pressure to perform well can also contribute to pre-competition anxiety.

Side thought: As a seasoned fighter, I understand the challenges that come with high levels of anxiety both on and off the mat/ring. Throughout my years of experience, I’ve learned that these uncontrollable circumstances are a natural part of the sport and must be managed in order to perform at your best. Utilize proven mental training techniques to help you overcome anxiety and thrive in high-pressure situations

HOW TO MANAGE PRE-COMPETITION ANXIETY?

Fortunately, there are several strategies athletes can use to manage pre-competition anxiety and maintain optimal performance. I have tried many of these tools and strategies by myself. Some of the most effective strategies include:

  1. Relaxation techniques: A good way of practicing relations are tools like deep breathing and meditation can help calm the mind and body before a competition.
  2. Positive self-talk: Athletes can use positive self-talk to counteract negative thoughts and maintain a positive outlook before a competition.
  3. Mental imagery: Mental imagery is a powerful tool that can help athletes visualize themselves performing well in the competition. With this technique you can increase confidence and help reduce anxiety levels.
  4. Preparation: Being well-prepared for a competition can help reduce anxiety levels. This includes practicing techniques, studying your opponent, and having a plan for the competition.
  5. Seek support: Talking to a trusted friend, coach, or sports psychologist can help athletes manage pre-competition anxiety and maintain a positive outlook.

Side thought: Don’t overlook the importance of mental preparation in addition to physical training. Incorporate mental techniques into your workout routine, especially as you approach competitions. Take on challenges that push your limits, such as training or sparring with unfamiliar opponents at different clubs. These experiences offer valuable learning opportunities to build your confidence and resilience, which will ultimately help you perform at your best.

Pre-competition anxiety is a normal part of competition, but it’s important to manage it effectively to maintain optimal performance. By using relaxation techniques, positive self-talk, mental imagery, preparation, and seeking support, athletes can reduce anxiety levels and perform at their best.

Remember, it’s not about eliminating anxiety entirely, but rather finding ways to manage it in a way that doesn’t interfere with performance.