Visualization of success
Pressure before the competition is an inevitable part of sports life. But you can learn how to control it using the power of visualization. Before an important performance, find a quiet place and imagine how confidently and competently you perform your exercise/competition. Feel the emotions of victory, remember the sensations in the body, focus on the positive moments. Regular visualization practice will help you build self-confidence and reduce anxiety. Remember, the brighter and more detailed your images are, the more effective the work will be.
Breathing exercises
Stress often leads to rapid breathing and increased heartbeat. To regain control over your body, use simple breathing techniques. Deep, slow inhalations and exhalations will help calm the nervous system and reduce the level of cortisol (stress hormone). Try the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat several times until you feel calmer.
Positive self-deception
In moments of strong pressure, it’s easy to get hung up on negative thoughts. Reconver your internal dialogue. Replace pessimistic statements with positive affirmations. For example, instead of “I can’t cope”, say to yourself: “I’m prepared and I believe in my strength”. Repetition of positive statements will help you focus on your advantages and build confidence.
Physical activity
Physical exercises are a great way to relieve tension and improve your mood. Even a short walk or a light warm-up can significantly reduce stress levels. Physical activity releases endorphins – natural analgesics that help improve mood and reduce sensitivity to pain.
Support of loved ones Don’t forget about the importance of social support. Talk to your loved ones, coach or psychologist. Share your concerns and get support and advice. Interacting with people you trust will help you feel more confident and cope with pressure more effectively.