Why Do I Feel Nervous Before Competitions?

If you have ever felt nervous before a competition, I am sure you have heard the advice “just think positively” or “use positive self-talk”. And if you have tried to think positively or used positive self-talk, and it worked, good. If you haven’t really found positive self-talk or thinking positively very helpful, this post is for you.

nervous before competition help with mental barriers

What is with all the negativity?

Let’s start from the beginning. We have inherited our modern, 21st century brain from our ancient ancestors, the cavemen and cavewomen. Back in the Stone Age, if you did not stay away from dangerous animals, if you did not prepare for potential future attacks from another clan or animals, if you got separated from your clan and found yourself alone, if you were not good at predicting when and where the enemy would attack, your chances of survival were not great. Therefore the cavemen/women’s mind’s number one job was to keep them safe. The default setting of their mind was “safety first”, and even though a lot has changed since the Stone Age (less chance to run into a sabre tooth tiger on your way home), our mind’s default setting has not changed. Our mind’s number one job is still to keep us safe, protect us from danger, help us get what we want and avoid what we don’t want.

What does this default setting look like?

Catastrophising, predicting the future, worrying about upcoming performances:

This is our modern mind trying to prepare us. The message is that you might get hurt, you might fail, bad things are likely to happen. Get ready. Protect yourself.

Ruminating, dwelling on past bad performances:

This is our modern mind trying to help us learn from past bad experiences so that if something similar happens again, we will know what to do or what to do differently.

Self-criticism, judgements:

This is our modern mind trying to help us, motivate us to change or behaviour. It figures if you keep doing what you are doing, there will be negative consequences. You might not achieve your goal, get benched or get thrown out of the team. It figures that if it beats you up enough, then you will change your behaviour, sort things out and start performing better.

So what’s the conclusion?

Pretty much any unhelpful thought or way of thinking is your mind trying to save you from performing badly, from losing your competitions, from getting injured, from losing your spot on the team, and it is trying to help you get what you want in your sport, get your needs met. It’s got good intentions, it does not want to hurt but, unfortunately, it is not the effect it is having.
 
Basically, our mind is like an overly helpful friend who constantly tries to be helpful, but they actually just get in the way and make life and performing more difficult for us.

So what can I do when my mind is trying too hard to help and it makes me nervous before my competition?

Step 1: Notice and name. Notice what your mind is doing before your competition and name what it is doing. Is it worrying? Is it ruminating? Is it criticising? What is it exactly telling you?

Step 2: Remember that it is normal to have unhelpful thoughts. Everyone has them. Even the bests of the best in your sport. Everyone’s mind has the same job. Even your opponent’s.

Step 3: Purpose. Ask yourself the question:

 “How is my mind trying to help me now?”

Consider the following:
 
Is your mind trying to help you learn something so that you are better prepared for the future?
Is your mind trying to protect you from failure or injury?
Is your mind trying to help you get things that you want, such as winning?
Is your mind trying to help you avoid things that you don’t want, such as losing?
Is your mind trying to help you change your behaviour so you can perform better?

Step 4: Thank your mind. Thank your mind for doing its job, for looking out for you. You could say something like:

“Thanks mind. I know you are trying to help. It’s okay, I’ve got this.”

Reference

Harris, R. (2019). ACT made simple. New Harbinger Publications, Inc.

Athletes’ Experiences

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