Psychological advice
Understand how and why pressure affects you
Make sure you are looking after yourself and take time to understand how and why pressure affects you. When stress increases, take time to tap into your senses- ground yourself in your surroundings. This will help you focus, tune into the present, and organize your thoughts.
Control the controllables
Learning to control the controllable is the key to a happier, less stressful life. Once you are able to acknowledge the fact that life won’t let you make every decision, you’ll be surprised at how much stress and pressure of fixing every unplanned aspect of your life will fade away.
Challenge your thoughts
One approach to dealing with intrusive negative thoughts is to use information to challenge them. When we're awake at night, tired and frustrated, our thoughts can be exaggerated by emotions. The key is to remember our thoughts and beliefs are just that – beliefs. If we can calmly stand back from them and look at them unemotionally for what they are we can reduce the effect they have on us.
Apply pressure in training
Get active to help stay calm. There are a ton of benefits of exercise on the brain. Going for a walk or run doesn’t only help you get in shape, but it’s also a great way to disconnect from everything else and focus on yourself for a while. Find an activity you love! If you don’t enjoy walking, try swimming or yoga. There are many beginner classes to help you get started.
Visualise yourself performing successfully
To build confidence prior to an important meeting, presentation, or interview – visualise yourself performing successfully, and review all the reasons why you are a confident and consummate professional.
Respect your body. Eat, sleep and rest
Your body is the machinery that makes your life possible. Love it. Respect it. Feel blessed and grateful, no matter what – and take care of it as best as you possibly can. Watch what you consume. Be active and give your body the attention it deserves. Don’t ignore it. You only get one body to take care of, one shot to do your very best with what you have been given.
Emotions
Learn to manage your emotions effectively. Understand how your emotions can influence your behaviour and thoughts.
Practice
Practice is most effective if you can mimic the conditions that you will potentially be faced with in competition.
Relax
Try incorporating deep breathing, ratio breathing or progressive muscle relaxation in your training. This will help to control psychological and psychological arousal.
Challenge
Learn how to challenge your thoughts. Try shifting a negative thought into something positive.
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