Whether you’re playing a sport, preparing a speech, or preparing yourself to sing in front of an audience, it’s nearly difficult to manage the pre-game jitters.
That’s fine. In truth, it’s expected.
At roller derby site The Peak, skater and psychiatrist Veloskitty explains that pre-game anxiety is both regular and natural. Greater stakes prompt greater emotions, after all, and there’s no great method of getting rid of video game day anxiety completely.
Instead, you have to address it head-on.
Veloskitty offers five suggestions to assist you handle your anxiety prior to you get on the track(or take the field, or go onstage). Some of these pointers, like “develop a routine,” should enter into practice long in the past game day:
You can do this in different ways– this may be through what you consume and how far prior to practice, or it might be through something like music. I have a number of game-day playlists which I listen to prior depending upon whether I need to be more pumped or less pumped, and I regularly listen to one of these in the vehicle on my drive over to practice. This implies that when I play them on game-day my brain associates them with practice and puts me into the same frame of mind.
However, my favorite pointer relates to the concept of “chunking.” Rather of worrying about whether you’ll be at your finest throughout the whole video game or efficiency, concentrate on completing one action at a time.
This begins, naturally, with the routine– perhaps you listen to the same music, perhaps you eat the very same snack (another Veloskitty idea), maybe you place on the exact same clothes or gear.
Then you warm up. That’s simple to do, right?
Then you ask yourself how you’re going to finish the most essential next action. When I sang a solo at a jazz show last week, I advised myself that the most essential next step was developing rapport with the audience. I could break that down even further: walk on stage with self-confidence, take a beat to smile and look at the audience (even if the lights are too intense to see their faces), present yourself, tell a joke that has worked with previous audiences, and so on.
Then you carry on to the next crucial action. At this point, there will vary you can’t control– an opposing team, an audience that didn’t laugh, a microphone that isn’t set to the proper level even though it was great during sound check. That’s okay. You have actually got a tune to sing, a task to do, a speech to offer, a play to finish, and it’s your job to get to the end of that next action.
Then, praise yourself for what you succeeded. As Veloskitty puts it:
Rather of being irritated that you were not able to strike that jammer out, instead focus on the truth that you managed to reach the jammer.
Concentrating On what you did right–” favorable reframing,” if you want the psychological term– will remind you that these unforeseen variables do not have to throw off your whole video game.
At this point, it’s time for the next chunk: another jam, another tune, the transition from the ready speech to the audience Q&A. Think of what you did right during the last chunk, and how you can resolve what went wrong (” can I get a bit more ukulele in the display, please?”).
Then repeat, until the whole thing is over and it’s time to shake hands with a lot of individuals and go consume pizza.
If you play a group sport, or regularly speak/sing/perform in front of individuals, how do you handle the game day anxiety? Do techniques like regimens and chunking and positive reframing work for you, or do you have a various set of pointers and tricks?