From social sports to packed stadiums, gameday can be a nerve-wracking experience for any athlete. It’s the moment all of the reps, hard yards, cold nights & early mornings are put to good use, so a few pre-game nerves are common. But if they’re not managed properly, these nerves can prevent you from playing at your best – after all, your nervous system plays a pivotal role in your energy and mood, so you could feel burnt out or heavy-legged before the first whistle blows.
Fortunately, there are ways to manage nerves before a game and get control of your stress levels. Here are five science-backed strategies for managing nerves on gameday.
01. Have a pre-game routine
Having a pre-game routine is one of the most effective ways to manage nerves before a sporting game. Whether it’s a pre-game coffee or powerade or a detailed checklist, any kind of ritual or routine can help athletes of all levels feel in control, which can reduce anxiety. According to sports psychologist Shane Murphy, ‘Having a pre-game routine can give athletes a sense of control, and when they feel in control, they’re less likely to be anxious’
02. Focus on your breathing
Deep breathing exercises can help reduce anxiety and calm the mind. Take slow, deliberate breaths – counting to five as you inhale then five as you exhale. The long exhalations signal to the brain that you’re safe because you wouldn’t be able to breathe this way if you weren’t, thanks to the flight-or-fight response.
03. Visualize the wins
Visualization is a powerful tool that can help all athletes create a positive mindset. It can make you more excited and confident about chasing your goals, and help you to actually achieve them. They key is imagining as many details as possible – the sweat dripping from your brow, the local oval or court you’ll be playing on, the noises of the game. This will make your visualisation as realistic and attainable as possible, and give you the motivation to go after it IRL.
04. Reframe anxiety as excitement
Anxiety and excitement have similar physiological responses in the body. Leading sports psychologist Pope-Rhodius suggests that athletes reframe their anxiety as excitement. ‘By reframing anxiety as excitement, you can use that energy to perform better’ she says. ‘Focus on the positive aspects of your nerves and use that energy to fuel your performance’
05. Focus on the process, not the outcome
Athletes with a growth mindset view challenges as opportunities to learn and grow. Focusing on things within your control like running hard, supporting your teammates & hitting your shots rather than outcomes (like winning or scoring) can help reduce that pre-game anxiety. Sports psychologist Carol Dweck feels that process-driven athletes are able to see ‘every game as an opportunity to learn and grow’ – something which will benefit you and your team throughout the season.
Managing nerves is not about getting rid of them completely. After all, nerves can be a good thing and harnessed to elevate your performance. Instead, it’s about taking control and finding strategies that ensure nerves don’t hold you back from feeling & playing like a pro. Next time you feel those pre-game nerves, why not give one of these ideas a shot and turn those butterflies into a best-on-ground.