"Never let the fear of striking out get in your way" ~ Babe Ruth
Anxiety is a very common emotion in sport and life. Uually a moderate amount of anxiety is beneficial for some players however, too much can be crippling. Here are some strategies for managing anxiety in sport and in life! They may be super helpful for those of you have many exams to write in the coming months!
1. Learn to recognize your early signs of anxiety. It is easier to manage mild to moderate anxiety than severe anxiety. Everyone is different, but early signs can include shallow breathing, tightness in your chest, sweating, lump in your throat, racing heart beat, racing thoughts.
2. Observe any tension in your body and release it. For example, if your hands are gripping the bench, bat etc... relax your hands. Progressive muscle relaxation is excellent for teaching a person to release tension.
3. Take a couple of slow breaths through your nose. As you inhale say things like, “peace, calm, confident, you can do this”. As you exhale, repeat things such as “let go of tension, fear, doubt.”
4. Distract yourself by talking to another person. This will take your mind off your anxiety symptoms.
5. Focus on the present. Look around you; pay attention to your environment and look at: people, cars, cleats, focal points etc. We often get a bit "floaty" or "spacy" as we become overwhelmed by our anxiety. Focusing on present objects serves to ground you and take your mind off your anxious thoughts.
6. Do something physical to expend energy and adrenaline. Go for a jog, do some push-ups, jumping jacks, cycle etc.
7. Don’t fight your anxiety – accept it and go with it. Resisting your feelings just makes them worse.
8. Use reassuring self-talk. " I can do this", "I have trained hard", "I believe in myself", "This is normal anxiety", "I can perform through this"
9. Anger and humour can be effective in reducing anxiety. Speak directly to your fear “Go away", “Chill out.” “So what.” Create your own statements and use what works for you.
10. Pat yourself on the back for helping yourself manage the anxiety. It will get easier as you continue to practice your skills.
~H
Thank you for speaking up. I've thanked you already on Twitter, but I am just so glad you stood up for us. People so readily forget that we are PEOPLE with FEELINGS.
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