How do I stop being nervous before sporting events?

Answer 1

"Nervous Is Normal"

One of the great myths in sports is that elite athletes don't get nervous. There they are, performing in huge stadiums on live television before worldwide audiences. They have every reason to be emotional wrecks, but they appear to be calm, collected, and totally at ease.

They are not. They get just as nervous before and during competition as the rest of us. "I get nervous," admits future Hall of Fame pitcher Greg Maddux, considered by those who watch and hit against him to be one of the coolest all of professional athletes. "But it's okay. Getting nervous is part of the game." In fact, it's so much a part of the game that coaches worry when their athletes don't get nervous before an event.

World-class athletes experience a temporary case of nerves, but they have learned how to handle their emotions in ways that don't hinder performance. In some cases, great athletes use "performance anxiety" to gain an advantage over their opponents.

Avoid or Panic
Shane Murphy, Ph.D., author of The Achievement Zone (Putnam) and editor of The Sport Psych Handbook (Human Kinetics Publishers), observes two big problems associated with nerves - avoidance and panic. "Time and again I see athletes who avoid stressful situations or who panic when the pressure is on. Those who use avoidance are great practice and drill players, but are reluctant to complete. Others compete, but are not very comfortable or effective against certain athletes or teams."

Most athletes are in the group that likes to complete, but they get nervous about doing it. Murphy lists these characteristics of a nervous panic: 1) you can't remember what you are supposed to do or how to do it; 2) your mind begins to race; 3) you feel out of control; 4) you make bad decisions; or 5) you rush through a performance. The heart rate speeds up, the rate of breathing increases, and the muscles get tense.

Six Strategies
Murphy teachers his clients/athletes to use one of six relaxation strategies, all of which involve specific, detailed instructions and practice sessions too comprehensive to describe here. They include:

deep breathing (taking regular, deep breaths prior to a performance)

relaxing muscles (reducing tension in major muscle groups by tightening, then relaxing them)

centering (re-focusing, recovering, calming down)

visualizing (seeing yourself perform a skill well)

autogenic training (getting your body to respond to suggestions)

coping affirmations (talking yourself through a stressful situation).

Expect It
"The secret to dealing with nervousness is to expect it," advises Murphy. "It is very normal to get nervous in competition or when you are being evaluated during training. By practicing the relaxation strategies, you will realize that your nervousness can help you concentrate more sharply, react faster, and give you more energy when you need it."

Murphy says that each athlete can decide which of the techniques works best for him or her. After eight weeks of training, one group of athletes was able to decrease its performance anxiety by 30 percent, while improving performance. Murphy also encourages a shortened form of deep breathing and centering for those situations during competition when there is not time to complete an entire sequence of relaxation techniques.

But Murphy's basic message is that it is normal for athletes to get nervous. Expect the jitters and prepare for them by practicing one or more of the relaxation techniques just as you practice sport-specific skills.

Answer 2

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RE:
How do I stop being nervous before sporting events?

Answer 3

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Answer 4

When ever I play a tournament, I say to myself, today is a new day, I dotn care how well or how poorley I played last game, today is here and now regardless.
Pat yourself on the back, say you can only do as good as you can, golf is a personal challenge, you arent competeing against anyone but yourself, come to terms with that and you'll be fine.

Sex the night before helps too though! hahaha

Answer 5

dont worry about the butterflies my man. i personally think that being nervous gets you more excited and you perform somewhat better. that is my opinion in sportsl ike basketball, football, or baseball. however, as far as golf, i think that the jitters can get you into alot of trouble because you cant focus 100%. and as mental as golf is, you have to maintain your composure at all times. the only advice i can give you is put yourself in that position more and more. the more you play the more confidence you attain, which helps being nervous TREMENDOUSLY

Answer 6

For me, anticipation always seems to be the leading cause for my anxiety and nervousness. What helps me is to take a couple deep breaths through my nose (taking deep breaths through my mouth seems to make my heart race faster) and slowly release them. Maybe talk about it with a fellow team member and ask them "What do you do before a game to calm your nerves?" Sometimes they have come up with their own ideas, and some of them can be pretty interesting and helpful.

Answer 7

Catastrophize things. It is a psychological approach. Check out Albert Ellis' "A Guide to Rational Living". Within the first few chapters you'll get the idea. example...the crowd, your parents, your coach, etc. isn't going to throw you down the stairs if you lose.

Answer 8

Come up with a routine that calms you...like listening to your favorite pump up song or something physical that gets you in the zone like a certain personal warm up drill (I don't know what sports you play)

Answer 9

i was a figure skater for 16 years and i've been a performing pianist for 10 and i still get nervous as hell. my nervousness just goes away naturally as the performance progresses.

but anyhow, people told me to practice more in front of people. didn't work for me, but maybe it will for you?

Answer 10

Nervous is normal. It'll make you perform better.