• your performance is tentative, and you are afraid to take risks • you might feel more easily distracted, have less confidence, and cannot find any momentum in your game or race • you would rather practice than compete MANAGING PERFORMANCE ANXIETY – FINDING YOUR OPTIMAL LEVEL
According to the well-known psychologist Yuri Hanin, finding the right level of anxiety to perform at your best as an athlete is found in the Zones of Optimal Functioning (ZOF), which is an individual process for each athlete. Many coaches and athletes will agree that some level of stress is good, but the point at which it becomes problematic is specific to each athlete.
The “X” below illustrates the point of optimum performance. Athlete A performs better with lower levels of anxiety and Athlete B may respond well to high levels of anxiety. Keep in mind that the triggers for anxiety can vary, however, as an example, Athlete A may perform best when there is a small crowd and there isn’t a qualifying deadline vs Athlete B who enjoys large crowds and a close race or tight deadline to meet. The important point here is finding your unique zone of optimal performance and then leverage techniques that are appropriate for you. 60
State Anxiety (STAI)
BEHAVIOURAL SIGNS OF PERFORMANCE ANXIETY
Best performance - in the zone -
Out of zone
50
40
Out of zone
Best performance - in the zone Out of zone
By comparing the athlete’s results with various internal and external stressors -i.e. viewing a competitor’s results, pressure from a parent, review of historical performance that triggers internal pressure to perform equally as well or better - we can identify the optimal level of stress to maximize performance.
STRATEGIES TO MANAGE PERFORMANCE ANXIETY
Using the Individual Zone of Optimal Functioning (IZOF) as part of your strategy
If you need to reduce your anxiety levels, you may wish to leverage the following strategies.
We often analyze the quality of our physical training programmes to improve our performance. This can include reviewing the number of training sessions per week, the type of training sessions, strength verses distance sessions etc. In addition, consider including the following questions and analysis to find your IZOF in various training sessions as well as following competitions:
• Identify your triggers
WHEN DID I PERFORM THE BEST?
This can be measured in time or individual results. The success is not measured relative to others i.e. first place, second place etc. What level was my anxiety before, during and after the event or race? On a scale of 1 (low) and 5 (high), how high was my anxiety (thoughts, physiological as well as physical response i.e. lots of negative thoughts, very sweaty palms and lots of fidgeting = 5 vs clear mind, easy breathing, very few butterflies and ease of movement). You can chart them on a grid and better understand the variables, or reasons why, that are associated with your best performance. Try different techniques to either increase or decrease your level of anxiety to realize your optimum performance. Notice the trends.
30
Athlete A (high IZOF)
Athlete B (moderate IZOF)
• Use visualization and various deep breathing to lower your pulse and manage multiple thoughts you may be having • Leverage your friends and support network to distract you or make you laugh Alternatively, if you discover that you thrive on high-pressure situations, seek highly competitive meets and surround yourself with other athletes who spark that competitive spirit and induce the optimal level of anxiety. One of my favourite sayings is “let’s make lemonade out of lemons” and the same is true with dealing with performance anxiety. There is much discussion of late about how high anxiety levels are a significant challenge. As athletes return to training and competition, their levels of anxiety and pressure to perform can be at an all-time high and have a negative impact on performance. Not only is it possible to develop strategies to effectively manage performance anxiety, these are tools and strategies that athletes and coaches can use for life. Mastering your optimal zone can give you the confidence and technique that makes you unstoppable!
2021 | Bermuda Sports Journal
23
