Nerves, stress, and anxiety can diminish an athlete’s performance. However, athletes can overcome or reduce these distractions by using helpful strategies such as music, nutrition, and religion. Athletes who use these strategies help enhance their focus and limit the pressure that could cause a setback in performance. I know this from personal experience. One statement that stuck out to me from one of my coaches was mindset equals performance. Most importantly, if you’re not in the right mindset you may never reach your goals, competing.
Music can help athletes remain focused through the beat and lyrics of the song. Music can help distract athletes from potential negative thoughts. Listening to calming music can help you relax, while listening to upbeat music can improve mood and get you in the zone to compete. A common strategy athletes use involves using a mix of common songs that can transition into the next song by creating your personal playlist. For example, before my wrestling match I warm up to upbeat fast music which helps me focus and gets in the right mindset. From a scientific standpoint, when you listen to music a part of the brain releases cortisol, a stress hormone that allows us to fall in that rhythm and to get our bodies in the right mindset. Nathan Keith Schrimsher, a 2016 Olympian states when he uses music it puts him into an attitude to not quit and to give everything he has. Due to his mental preparation it gave him his full potential that led him to become an Olympian.
Nutrition can help relieve stress and anxiety by giving your body the right nutrients. Eating bad foods can have a negative effect on your competition or on your game. If you were to eat a burger or pizza before competition, those types of foods can take a very significant time to digest. How this can affect your mind is through the physiological stress that can contribute to nervousness and anxiety. Johns Hopkins Medicine suggests that athletes eat a high-carbohydrate meal a few hours before a game with some low fat protein to help with energy. As the game gets closer, athletes should choose to eat really easy digestible carbs and drink fluids. Following the 4-2-1 rule, eating four hours before, while having a snack two hours before, and drinking fluids one hour before, can help athletes feel ready to perform to their full potential. Foods to eat four hours before are rice, chicken, and veggies. Snacks for 2 hours before your game can consist of a banana, granola, crackers, or yogurt. Then one hour before continue to take sips of your water, but also include some sips of drinks with electrolytes along with some fruit like orange slices, honey or applesauce to give you a quick digestible sugar boost. When you eat well before your game you feel good and already that’s an amazing mindset to be the best version of yourself.
Religion can empower you through relieving stress and anxiety by shifting from self to faith. In other words by believing in a higher being you can overcome anything. By knowing you are protected, you can take upon any challenge because you know you are not by yourself. Athletes use religion to help take their minds off pressure and negative thoughts and instead focus on trust and purpose. This mindset can help athletes stay calm, let go of fear, and perform with better focus and mental strength. Athletes you may know who express their faith are TreVeyon Henderson, Russell Wilson, Scottie Scheffler, Julian Eldeman and many more. These athletes, in the religion they practice, give glory and thanks to God for their victories and the opportunities given. When athletes speak out on practicing their religion, they don’t do it for fame but for themselves and discover the true meanings behind their religious practice. Religion can help self belief and confidence through the stress and anxiety you may face as an athlete.
Overall as a student athlete myself I recommend using these strategies because you might find them helpful. Strategies such as listening to music, practicing good nutrition and embracing religion can help reduce your anxiety and stress. These strategies can give you the focus and preparation you need to be the best version of yourself.
