Mantras and affirmations can have a huge impact on your performance. When you find a phrase or saying that really speaks to you, it can give you the extra boost of confidence you need to succeed.

Use them regularly and consistently, especially during moments of self-doubt or stress, and see how they can positively impact your mindset and performance. Here are some to try:

Have you ever noticed how tense your body gets when you’re stressed or anxious? Tense muscles can lead to a number of health-related issues when you’re competing, including a higher risk of injury. One technique that helps many athletes release muscle tension caused by stress and anxiety is called Progressive Muscle Relaxation (PMR).It’s like a mini workout for your muscles, but instead of building strength, you’re letting go of tension and stiffness.

The best part is that you can do it anytime, anywhere – even in the locker room before the game. Start by tensing up your feet, holding it for a few seconds, and then releasing. Then move on to your legs, stomach, arms, shoulders and even your face. The more you practice, the more in tune you’ll become with your body, leading to improved performance and increased confidence during competition.

Creating a pre-competition routine can make a big difference for athletes who struggle with competition anxiety. By establishing a routine that feels familiar and predictable, you can effectively manage your nerves and feel prepared – mentally and physically!

Your routine should be as unique as you are and make you feel confident and ready to take on the competition. For example, you may have a specific warm-up routine that you always do, listen to a particular song or playlist or engage in a breathing exercise to calm your mind and body. The key is to identify what works best for you.

Once you’ve found a routine that works, make it a habit and stick to it!

Lean on people! Your family, friends, coaches and teammates can be a great source of support and encouragement as you work through competition anxiety. Even just talking to someone about how you feel can make a big difference! They may have had similar experiences and can offer guidance or reassurance. There are also resources beyond your inner circle that can be valuable in managing competition anxiety, like seeking guidance from professionals and mindset coaches.

To reduce anxiety before competition, figure out what triggers it. Once you know your triggers, prepare for those situations by using techniques to calm your mind and feel in control, such as deep breathing, listening to music and practicing positive self-talk.

We hope the tips that we’ve shared with you can be a helpful starting point on your journey to overcoming competition anxiety. Remember that setbacks are a natural part of the process, so don’t give up if you aren’t seeing immediate results. With perseverance and the right mindset, you can learn to manage your anxiety and get back to doing what you do best. Keep trying new techniques, don’t be afraid to ask for help and above all, be kind to yourself. You’ve got this!

Want to take your mental performance training to the next level? IMG Academy+ mental performance workshops and additional resources on the IMG Academy+ app are now available for NCSA MVP members. You can also sign up for personalized one-on-one mental performance coaching from anywhere in the world developed by the experts at IMG Academy through IMG Academy+.