3 answers
Diego
Student
5
Questions
Updated
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What can I do to stop being so nervous before my matches?
I have always struggled with being nervous or scared before all of my matches. is very annoying and a bit odd, but it's something I can't figure out. I don't like it at all, but I can't seem to make the fear go away.
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3 answers
Rufino Cudia
Solutions Architect
8
Answers
Chicago, Illinois
Updated
Rufino’s Answer
That nervousness or fear is the "fight or flight" system kicking in with the adrenaline hyping you up. Sometimes it can also be your imagination running wild creating "what if" scenarios that haven't happened. You've practiced beyond the normal intensity of a match, beyond the normal endurance, beyond needing to think as it's now all muscle memory.
Acknowledge the nervousness/fear feeling and ask yourself: "Why am I feeling this way?" and "What's causing this feeling?". Give answers to these questions. Give it space to unfold. Then, close your eyes, focus on your stomach, do the 4-7-8 breathing technique for as many times as you need to. Inhale for 4 seconds (expand your stomach with air), hold for 7 seconds, exhale for 8 seconds (push the air out of your stomach). This helps calm your nervous system.
Acknowledge the nervousness/fear feeling and ask yourself: "Why am I feeling this way?" and "What's causing this feeling?". Give answers to these questions. Give it space to unfold. Then, close your eyes, focus on your stomach, do the 4-7-8 breathing technique for as many times as you need to. Inhale for 4 seconds (expand your stomach with air), hold for 7 seconds, exhale for 8 seconds (push the air out of your stomach). This helps calm your nervous system.
Sarah Schwab
CEO
4
Answers
Montreux, Vaud, Switzerland
Updated
Sarah’s Answer
Hi Diego
I totally get it and here's something to think about before you go into the matches. The key difference is this: Performance is what YOU do, while results are what happens when you're in the match. Remember you alone are in control of your performance but you cannot control the results because your opponent shapes the outcome. So many people fixate on winning or losing, which creates pointless anxiety because neither is fully yours to control. Try to focus in your build up on visualising you executing your moves and giving maximum effort. That focus relieves the pressure because you are concentrating on something you actually own: your own execution. You cannot control whether the other wrestler is stronger or faster, but you absolutely can control whether you attempt your techniques with proper form and full commitment. That mental shift, from chasing a result to owning your performance, is what takes the nerves down. Sending you much mindset strength to get ahead of those nerves!
I totally get it and here's something to think about before you go into the matches. The key difference is this: Performance is what YOU do, while results are what happens when you're in the match. Remember you alone are in control of your performance but you cannot control the results because your opponent shapes the outcome. So many people fixate on winning or losing, which creates pointless anxiety because neither is fully yours to control. Try to focus in your build up on visualising you executing your moves and giving maximum effort. That focus relieves the pressure because you are concentrating on something you actually own: your own execution. You cannot control whether the other wrestler is stronger or faster, but you absolutely can control whether you attempt your techniques with proper form and full commitment. That mental shift, from chasing a result to owning your performance, is what takes the nerves down. Sending you much mindset strength to get ahead of those nerves!
Shannon Zulauf
Risk & Independence
66
Answers
Myrtle Beach, South Carolina
Updated
Shannon’s Answer
Hi Diego! Great question. Almost every athlete feels nervous or scared before a match at some point. It usually means you care and want to do well. This feeling is normal, and even top athletes experience it. Instead of trying to get rid of the nerves, try to see them differently. I like to turn that nervous energy into confidence. Before competing, I remind myself that I've trained hard and there’s nothing more to prepare. I just need to trust my work and give my best effort.
One thing that helps me is a quick pep talk with myself before the match. I say, "I've prepared for this. I'm ready. Now it’s time to compete." Focusing on what you can control, like your effort and attitude, can help shift your focus away from fear.
Over time, you might find that the nerves don't completely go away, but you can use them to your advantage. The adrenaline that causes nerves can also improve focus and performance. The goal isn't to eliminate the feeling, but to change how you think about it.
One thing that helps me is a quick pep talk with myself before the match. I say, "I've prepared for this. I'm ready. Now it’s time to compete." Focusing on what you can control, like your effort and attitude, can help shift your focus away from fear.
Over time, you might find that the nerves don't completely go away, but you can use them to your advantage. The adrenaline that causes nerves can also improve focus and performance. The goal isn't to eliminate the feeling, but to change how you think about it.
I will use this advice as I prepare for my career.
Diego