Tag: competition

Tackling Competition Anxiety: Finding Calm in the Eye of the Storm

Every time I sign up for a competition, I immediately become anxious. That anxiety only increases the closer I get to competition day and builds up to the point that there have been times I thought I would pass out before I even made it to the competition that day. Thankfully that has never happened.

That’s part of the beauty of competition. Pushing yourself beyond your comfort zone even when every fiber of your being is telling you not to do it. Chances are that the opponent standing across from you is going through the exact same thing.

The fluttering in the stomach, the rapid heartbeat, the sweaty palms – these are familiar sensations for many athletes preparing to compete. For Jiu Jitsu practitioners, the intimate, strategic nature of the sport can amplify these feelings, making competition anxiety a formidable opponent even before stepping on the mat. Recognizing and effectively managing this anxiety is one key for optimal performance.

Understanding Competition Anxiety

At its core, competition anxiety stems from fear – fear of failure, judgment, or even success. It’s the body’s natural response, gearing up to face a perceived threat. However, when unchecked, it can cloud judgment, hamper decision-making, and hinder performance.

A. Physical Symptoms: Increased heart rate, rapid breathing, nausea, and dizziness.
B. Psychological Symptoms: Doubt, hyper-awareness, loss of focus, and intrusive thoughts.

Root Causes of Anxiety in BJJ Competitions

  1. Fear of Public Failure: With spectators watching, not to mention your teammates, coaches, friends and even family members, there’s pressure to succeed, making the fear of public embarrassment a significant stressor.
  2. High Expectations: Whether self-imposed or from peers and coaches, high expectations can be paralyzing.
  3. Mental Stakes: Competitions can feel like a direct reflection of our skills, self-worth, and months of training, amplifying the pressure.
  4. Unpreparedness: A lack of preparation, physically or mentally, can spike anxiety levels.

Strategies for Alleviating Competition Anxiety

A. Embrace the Anxiety

  • Recognize that some level of anxiety is beneficial. It sharpens reflexes and enhances focus. Instead of trying to eliminate it, try harnessing it. Remember, physiologically, there is no difference between anxiety and excitement so keep telling yourself that you’re excited instead of saying your anxious.

B. Visualization Techniques

  • Close your eyes and visualize the entire competition process: arriving at the venue, warming up, stepping onto the mat, executing moves, and ultimately, achieving success.
  • This mental rehearsal not only prepares the mind but also boosts confidence.

C. Deep Breathing & Grounding Techniques

  • Deep, controlled breathing can slow the heart rate and clear the mind.
  • Grounding exercises, like the “5-4-3-2-1” technique (identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste), can help center you in the present moment.

D. Set Realistic Expectations

  • Not every competition will result in a gold medal.
  • Focus on the journey, the lessons learned, and personal growth.

E. Routine & Ritual

  • Establishing a pre-competition routine or ritual can provide a sense of familiarity and control.
  • Whether it’s a specific warm-up sequence, listening to a particular song/playlist, or wearing a lucky charm, these rituals can anchor your mind.

F. Positive Affirmations

  • Replacing negative self-talk with positive affirmations can alter your mindset. Phrases like, “I am prepared,” “I am strong,” or “I’ve got this,” can be powerful motivators.

G. Stay Present

  • Focus on the process, not just the outcome. Instead of fixating on winning, concentrate on each move, each strategy, and the joy of competing.

H. Preparation

  • The more prepared you are, the more in control you feel. This includes physical training, mental rehearsal, and strategy planning.

Post-Competition Reflection

After the competition, no matter the outcome, take time to reflect:

  1. Assess the Anxiety: Was it more manageable? What techniques worked, and what didn’t?
  2. Acknowledge Achievements: Celebrate small victories, even if they’re not related to the competition’s outcome. Perhaps you managed your anxiety better or executed a technique you’ve been working on.
  3. Develop a Plan: Use the experience to refine your approach for future competitions.
  4. Do something to celebrate yourself: It can be something as small as treating yourself to a dessert you’ve been avoiding due to your weight cut or it could be going out with friends. No matter the outcome, reward yourself for doing what most people will never do.

Conclusion

Competition anxiety is a natural part of the athletic experience, but it needn’t be an insurmountable hurdle. So many practitioners let this anxiety keep them from ever competing. With understanding, preparation, and effective coping techniques, you can transform anxiety from a formidable opponent into a powerful ally. As you face future competitions, remember: the greatest battles are often waged within, and mastering your mind is half the victory.