5 ways to stay calm in competition

There is often a tendency to lose focus as competition nears. You might start obsessing about the outcome, the weather, other competitors, or the consequences of failure. Recognizing that these things are not within your control—and are unnecessary thoughts triggered by the mind—can allow you to move your focus to what is important in this moment: the process and your performance. Holding your focus on your body and breath will also help you disengage from unhelpful thoughts and the external noise of your surroundings. Placing visual cues on your kit or equipment can also help refocus a wandering mind and bring you back to the present moment.

Our central nervous system doesn’t recognize the difference between imagined success and reality, so visualization can be a useful skill to develop. Visualization is a commonly practiced technique by athletes to help prepare for competition, also increasing confidence, focus and goal achievement. Meditation provides the foundation for an effective imagery experience, calming the mind and relaxing the body. Integrating short practices into your regular training can be a great way to get used to it. Start by running through every aspect of your performance in your mind. Imagine the sights, sounds, smells and physical sensations you experience. Picture yourself performing at your best in the moment, calm, and in control.

While you may not be able to control your stressors, you can always choose your response. Nerves are normal. Self-doubt is normal. They are your body’s way of telling you it is alert, energized and ready to perform. Once you know how your body and mind respond to stress, you can begin to manage it. Start by getting to know how you respond to stress. What does your mind tell you? What sensations do you experience? What are your triggers? Mindfulness helps us notice thoughts, feelings, and sensations that arise in response to stress but without getting caught up in them.

There is no hiding from the challenges of competition. Competition is not meant to be easy. Uncertainty and risks are all part of sports, and no outcome is ever guaranteed. Try to identify every possible scenario that might occur and how you would respond. This will limit the potential for unhelpful surprises and increase the control you have over your own performance. Trust in your ability to manage whatever arises.

This piece was produced in partnership with Nike Training Club. To get started on your fitness journey, download the NTC app here.