“How are you feeling today?” The coach asked. No one answers. “Is anyone nervous?” he continues. Some heads shake and a voice says “no!” As if nerves are the worst thing ever.

It’s normal to feel nervous before a competition (whether it be a match, race or tournament). It shows that the competition is an important event for us and we want to do well.

You may experience other emotions alongside the nerves – excitement & joy or anxiety & stress. If you are experiencing the latter then the nerves might be having more control over you than is necessary.

When nerves are accompanied by anxiety and stress this can produce uncomfortable feelings in our body such as shallow breathing, increased heart rate, muscle tension and frequent trips to the toilet. It can also lead to psychological consequences such as constant worry, increased pressure and an inability to stay focused. All of these things are unhelpful to performing at our best. So, what can we do about this? Here are 3 strategies that can help you tackle the physical and psychological effects of pre-competition nerves.

1)     If this situation is one you find yourself in often, it might be helpful to implement a pre-performance routine, which helps to calm your nerves. Your pre-performance routine might start a few days leading up to the competition. You should consider the different aspects of your life that affect your performance e.g. fuelling, hydration, sleep, physical preparation, stressors etc. Go through each of these and think about what will help put you in the best position for staying calm when competition day arrives. Could you adjust your sleep habits to help you get good quality sleep in the lead up to competition day? Could you minimise stressors or find ways to relax so that you body is not under any more pressure than it needs to be? What do you need to do the night before so that you are not left worrying or forgetting things on the day? What will help you perform at your best on the day of competition? Everybody’s pre-performance routine will look different. It is important to find what works best for you and practice going through it, so that it becomes a habit.

2)     When your body is on high alert, it can be helpful to go through relaxation exercises to bring it back to its normal state. Ideally find a quiet place where you can do some deep breathing and you won’t be disturbed. Try inhaling for 5 counts, holding your breath for 2 counts and exhaling for 7 counts. A longer exhale allows your muscles to relax each time. Repeat this exercise at least 3 times and notice how you feel afterwards. If you can do this more often you will see even more benefits. You can include this exercise into your pre-performance routine or use it just ahead of the competition starting.

3)     Tackling our thought processes is often the hardest part of managing pre-competition nerves. It is vital to recognise what is going through your mind when you are feeling nervous and anxious so that you can focus on what’s important. You may notice lots of worries that appear – “what will others think, if I don’t perform well?” “what if I mess up?” “what if I look silly.” These worries are all too common and you won’t be the only person experiencing these thoughts. Instead of pushing these thoughts away (they only come back stronger when you do), embrace them and notice that they are simply thoughts that will come and go as they please. You do not need to engage with them, but allow them to be there whilst you focus on what’s right in front of you – the ground beneath you, your coach, the crowd, the environment you are in.

All of these skills take practice, so the more you use them, the greater chance you have of managing your nerves so that they don’t take control of you. Remember, nerves are normal and there is no need to try and ‘get rid’ of them. The most successful athletes still feel nervous before big events.