Anxiety is an unpleasant feeling that we all experience at times. When we are anxious we can often experience physical sensations such as increased heart rate, muscular tension, perspiration, trembling or feeling out of breath.

However, anxiety can also have a major affect on us mentally. We can often worry for inordinate periods of time, so much so that we start to feel out of control.

Anxiety can influence our behaviour too. When we are anxious we can start to avoid doing things that we want because we start to worry about the outcome.

The majority of athletes feel anxious both before and during competition. However, this is common practice as they accept performance anxiety as perfectly normal and allow it to sharpen their focus. The best of the best train their minds exceptionally well.

A moderate level of anxiety or excitement is actually necessary for optimal performance. When people panic, it is typically an extreme form of performance anxiety. A panic response (false alarm) is an exaggerated mind-body reaction that can be diffused or re-directed.

The instinctive responses to panic are always counterproductive - fleeing, isolating oneself, trying too hard to relax or beating yourself up mentally.

The reason for anxiety taking over is that you have usually triggered a sequence of certain incorrect mental responses which has allowed it to engulf you. The key to managing over anxiety is to stop this sequence early!

Invariably, if you are being honest with yourself, the reason for your panic is due to either a fear of the unknown or a perceived failure. Remind yourself that panic is a harmless experience that exists ONLY in your mind and by extension, your body.

Listed below are several tactics to help you best manage anxiety:

Be Well Prepared. The better prepared you are for all eventualities, the less you will fear them. Ensure proper preparation to the last detail.

Nerves Are Natural. It is normal to be anxious. It happens to everyone, so don’t concern yourself about this.

Ally With The Anxiety. Do not attempt to rid yourself of anxiety, partner it. Tell yourself, “my mind and body is preparing to perform” and “I’ve done this well before and I will do it well again”.

Breathe Evenly And Deeply. Take a series of long and deep breaths to stay calm. Exhale slowly. Controlled breathing is probably the number one way to stay relaxed as it not only clears the mind but also reduces any physical tension.

Get Creative. Give the anxiety feeling an imaginary form (such as a firework or thunder) and then place it in an imaginary safe place or container. By doing this, you are in control of this feeling.

Stay In The Present. Do not allow yourself to think ahead or behind. The future is unknown and the past has gone. It’s what you do at each "live" moment that counts, the rest will take care of itself.

Stay Positive. When you hear yourself use negative language, flip the switch and make it positive self-talk. Take a moment and talk rationally to yourself.

Take Yourself Lightly. Take what you are doing seriously but learn to take yourself lightly. Always remember that what you do is not who you are! Have a good time and enjoy yourself. Remind and ask yourself “what’s really the worst thing that can happen?” and “what else can I do to cope?”.

A Game Changer says…

Anxiety is not something to be ashamed or embarrassed about. It arrives at everyone’s doorstep at some time or other.

As with everything in life, it is how we help ourselves in times of adversity that matters most. Not everything has to be managed alone. Speak with family and friends whom you are close to. Share your thoughts and concerns.

Don’t bottle things up and isolate yourself. In all we do as human beings we deserve to support and be supported by each other.

So, to avoid becoming overwhelmed and to move forward whenever you next feel anxious, do make use of at least a few of the above strategies - THEY WILL HELP.

Finally, please remember that F.E.A.R. stands for “Face Everything And Respond”. To remain happy and content and to be able to perform at your best, in all walks of life, let the butterflies fly in formation!