Pre-game nerves are normal, but they don't have to run the show. Slow, deliberate breathing calms the nervous system fast.
- Inhale for 4 seconds, hold for 4, exhale for 6
- Repeat for 1–2 minutes before you step onto the court or field
- Use it again between points or plays if nerves spike
A bad match or a missed shot is information about that moment, not a verdict on your value as an athlete or a person.
- After a mistake, name what happened factually, without judgment
- Ask "what's the next useful action?" instead of "what does this say about me?"
- Keep a short list of things you're proud of outside sport, and revisit it often
Anxiety often spikes when the body stays "switched on" long after training or competition ends.
- Set a consistent post-training routine: stretch, shower, eat, then rest
- Limit scrolling social media in the hour after a game, win or lose
- Write down one thing that went well, even on hard days
Ongoing anxiety that doesn't ease with rest, breathing, or time off deserves more than self-management.
- Talk to a coach, teammate, or family member you trust
- Consider speaking with a sports psychologist or counselor
- Treat asking for help as a training decision, not a personal failure