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Relaxation Strategies for Pre-Competitive Anxiety

Pre-competitive anxiety, or PCA, is a disorder commonly associated with sports, but it can effect anyone who participates in any type of competition. This disorder involves both mental and physical symptoms.

The physical symptoms, according to the Sport Psychology Training Bulletin, include cotton mouth, muscle tension, and frequent urination. The mental symptoms are so great that they may cause a talented person to fail on the playing field. Symptoms normally occur 24 hours before the competition.

  1. Understand your body

    • Knowing the physical cues your body displays at the onset of anxiety can help you control your tension. Pay the closest attention to your body the day before your competition. Notice the small symptoms such as increased heart rate, clenched jaw, sweaty palms and retracting muscles. These are the first signs that you must take action against your anxiety to aid your performance the next day.

    Control your breathing

    • The first step to subdue anxiety is to breathe softly. This tricks your body and mind into thinking you are calm. According to the anxiety information website livingwithanxiety.com, the best breathing method is using your lower stomach to breathe instead of your chest. You should breathe in through your nose and out through your mouth. Concentrating on this breathing method will take your mind off negative or anxious thoughts.

    Visualize success

    • Revise your thought processes. The anxiety, according to the Sport Psychology Training Bulletin, is caused by one negative thought which builds upon itself until the negativity overtakes your mind. To reverse this thought process, think about the positives. Visualize yourself winning. Imagine yourself scoring the winning goal or catching a difficult pass. Focus on these thoughts and do not let your mind wander.

    Focus on areas you can control

    • According to South Dakota State University's psychology department, one of the best methods for controlling anxiety is to think of the aspects of your life that you can control. Do not stress over the weather or your teammates, for example. Instead, make a list of the things that are within your control. Think about ways that you can improve those aspects or prevent them from going awry. This method will allow you to rid things from your mind that are not worth stressing over.

    Refocus your energy

    • Remember, a small amount of nervousness is normal. A limited amount of anxiety can actually be beneficial. As long as you keep the nervousness in control, you can refocus your emotions and energy and use them to your benefit.

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