Managing Competitive Sports Stress
Barry Bremner provides an overview of five techniques for managing competitive sports stress.
As an athlete, you must perform exceptionally well under pressure. Whether it is self-imposed expectations or pressure from teammates and coaches, the desire to always perform consistently can lead to elevated stress levels. Such extreme stress can result in depression, anxiety, injury, and illness.
Stress management is essential for any athlete, from the weekend warrior to the professional. There are several techniques to manage the stress that competitive sports can bring. Below are five of the best ways to do so.
Visualization
Visualization or guided imagery relieves stress from competitive play as it provides imaginative cues about where you want your success to take you. When used correctly, this powerful, creative tool can bring about self-confidence and self-improvement, two necessary tools for achieving success in a competitive landscape.
To use visualization as part of your stress management techniques:
- Start by closing your eyes.
- Picture yourself achieving your goal.
- Use "treasure mapping," a personal development tool, to help you focus on each step necessary to complete your plan.
Physical relaxation
Every athlete has been at a point where adverse demands exceed capabilities or ability. Examples include a football player missing a crucial penalty kick or facing an opponent perceived to be faster or stronger than you. These situations can often induce oppressive stress that can feel debilitating, hindering your ability to perform at a high level.
When such situations arise, focus on these three physical techniques: deep breathing, progressive muscle relaxation (PMR), and centring.
Deep breathing is done from the diaphragm; slow, progressive deep breaths reduce stress and slow down your heart rate. Progressive muscle relaxation should be used when muscle tension is hindering your performance. To use PMR, contract a group of muscles for a few seconds, then relax. Centering uses visualization techniques to remove nervous or negative energy to become more positive and achieve relaxation.
Building mental strength
In an interview with The National, tennis coach Sigi Meeuws stressed the importance of mental strength in sports success. Unwavering mental strength is necessary to overcome barriers or apprehensions in athletic performance, and it is crucial in producing consistent results in high-pressure situations.
Like your physical body, training can be used to improve mental toughness. Several exercises can be performed to enhance mental strength, but there are three we want to focus on: improving self-awareness, self-confidence, and resilience.
Creating a winning mindset starts with your thoughts. Recognize when negative thinking arises, interrupt it, and replace it with helpful or positive thoughts. All three require a strong capability for self-talk and choosing thoughts that foster improvements in performance and mental toughness.
Reframe pressure
The pressure in sports affects every athlete differently. For some, it improves their performance, allowing them to compete at a high level. For others, it results in more stress.
Harnessing pressure is crucial to managing sports-related stress. Any form of competitive play will involve high-pressure situations. By reframing pressure situations, perceiving and associating them with positive outcomes, you facilitate avenues to improve your performance.
Review past performance
Stress can be brought on by how we perceive our athletic performance. When we perceive our abilities negatively, thoughts of failure and doubt can cloud our ability to perform, leading to increased rates of stress and a lack of confidence. So, one of the best ways to minimize such negative self-talk is to review your performance.
As best as you can, acknowledge, unbiasedly, how you performed. Focus on actions you did well, particularly thoughts and behaviours that contributed to your improved performance. Use coping mechanisms to address perceived failure.
The best sports coaches will assist you in positively reviewing your performance. Their years of practical and technical experience make them valuable resources in realistically assessing your performance.
Conclusion
A comprehensive approach to stress management can help you better determine the causes and sources of stress. The five coping strategies above will help you manage your sports-related stress responses to ensure you stay confident and always perform to a high degree of success.
Page Reference
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- BREMNER, B. (2018) Managing Competitive Sports Stress [WWW] Available from: https://www.brianmac.co.uk/articles/article328.htm [Accessed
About the Author
A veteran C-level executive with over 25 years of experience across multi-faceted industries, including Leisure & Recreation, Barry Bremner joined Zayed Sports City as Director of Business & Corporate Services in 2009 and was appointed General Manager in 2013. During his time with Zayed Sports City, he has developed and implemented new management systems as well as raising the profile of the organization by securing leading events to take place at Zayed Sports City, including WWE, Monster Jam, the U-17 World Cup, FIFA Club World Cup, and the Mubadala World Tennis Championship. During his tenure at the property, annual visitors to Zayed Sports City have increased from 420,000 in 2009 to 1.3 metres in 2016.