Nervous Wreck: Threat v. Challenge
Dear Durable Minds,
I just moved up to the next level in my sport and I am nervous. I feel like my nerves are dominating me and preventing me from being able to focus and play at my best. -Nervous Wreck
"Nerves mean you want to play, scared means you do not." - unknown
Dear Nervous Wreck [NW],
Let’s not skip over the celebration! An incredible accomplishment such as this, should not be overshadowed by fear and unproductive assumptions. Before we move on, make sure you make time in your busy schedule to celebrate your accomplishment. It doesn’t have to be big, but it needs to happen.
What you are currently experiencing is known as "threat mode". It is a very primal reaction and is meant to keep us safe in stressful and life-threatening situations. Our body's physiology manifests the threat in a predictable way. Here are some of the symptoms one may experience:
Cortisol, a stress hormone, is released in the body
Arteries constrict
Blood flow is reduced
Blood glucose [immediate fuel] and oxygen delivery are reduced
Performance may be impaired
I imagine that your mind is navigating in threat mode. it is already creating red line self-talk and/or assumptive imaging. What do I mean? The self-talk is telling you "you are not skilled enough. You don't have the size, strength and speed to compete at this level."
Following those impactful yet destructive words, a bombardment of photos are being taken in the brain, each showing images of failure: missing a goal, hitting out of bounds during a critical moment, or swinging at a third strike to end the game, are just a few examples. The longer these images stay with you the more destructive they become to your personal growth.
Your goal is to practice rituals that assist you in reaching a state of mind referred to as "challenge mode". Challenge mode manifests within the body in the following manner:
Adrenalin release
Arterial dilation
Enhanced blood flow, delivering glucose and oxygen to the musculature and organs, including the brain
Performance improvement
Remember, the body will respond to competition and stress no matter the situation. The question becomes, do you want to learn to influence the outcome productively or allow it to control you? Let's look at some suggestions that address managing these types of situations.
All rational thought, following a threat, is assisted by controlling your breathing regardless of the phase of competition.
Self-talk can be a destructive tool or a productive ritual. Find words of affirmation or a mantra, that will motivate you. such as:
"You got this!"
"Moving is learning!"
"The body achieves what the mind believes!”
Visualize success in each drill and/or technique, even if you have not yet experienced repetitive success. When you become comfortable visualizing success in a situation or technique, allow your body to go through the motions creating that success. These rituals are commonly seen in the summer Olympics with competitive divers and in the winter Olympics with arial skiers.
Ask your athlete to share with you how they are feeling.
Remind your newest athletes why they have earned the right to move to the next level. How you will support them at this level and what they can expect from the experience?
Ask your athlete to share with you how they are feeling.
Ask them how they would like to be supported during this elevation to a new level. Share any additional ways you are willing to support them then make a commitment to them. Remember, making a commitment is opening yourself up to being held accountable without defensive pushback. Accountability must be a two-way street.