When we think of competition, many of us think primarily of athletic competition. Despite this, there are many ways in which people compete, physically and mentally, all of which require a specific type of focus to succeed. 

In fact, competition exists in nearly every facet of our lives; unfortunately, so too does anxiety and worry. 

Anxiety has a very limited beneficial role in a competitive world. Sure, it can help get the juices flowing, but at the end of the day, anxiety can make it difficult to perform at our best, communicate as we need to, and take care of ourselves the way we ought to.

Of course, some degree of anxiety, especially right before an important competition, is normal and impossible to avoid. But when anxiety crosses the line between jitters and chronic, debilitating amounts of worry, professional intervention may be necessary.

If your pre-competition anxiety plagues you for days beforehand, makes it hard to sleep or eat, keeps your mind overly occupied, or otherwise significantly impacts your wellbeing, professionals and resources like those over at BetterHelp can help.

Anxiety shouldn’t take over your life, and it doesn’t have to. Whether you’re managing more mild pre-competition anxiety or something more severe, there are steps you can take to make things easier.

Ideas for Alleviating Competition Anxiety

Being proactive about managing and challenging competition anxiety can go a long way on the big day. Here are some of our favorite tips for alleviating anxiety to try out:

Meditation

Meditation is often misunderstood as a practice that must be done in complete silence and stillness, but meditation can take many forms.

There are a plethora of apps, for instance, that can lead you through a guided meditation intended to help ease your mind and center your body. Meditation can look however you need it to so long as it promotes mindfulness, focus, and relieves stress.

Meditations can range between 5 minutes to 1 hour, depending on what you need. If you’re just looking for a way to stay grounded before a competition, consider implementing a meditation session into your pre-competition ritual. 

Music

Music can be meditative for many people, which is why it is often used as a mechanism to keep competitors excited or grounded, depending on which is necessary. 

Music can elicit an emotion or desired response and is really beneficial when you need to calm down. Make a playlist of your favorite songs, or songs that will help you focus on the task at hand (rather than your anxiety) and have it ready to go whenever necessary.

Journal

Even if you won’t have time to journal on competition day, consider writing a bit the night before about both your hopes and concerns. 

Journaling on a regular basis can help you track your thoughts, challenge your fears, and become in-tune with your emotions. It’s also a great way to practice intentional worry (allowing yourself a planned time to focus on your anxiety).

Practicing intentional worry can help train your brain to know that you will make time for it to express its fears rather than having those fears appear in a less than ideal moment, including an important competition.

Hydrate

Although it may seem obvious, staying hydrated and eating nutritiously will help center your brain and, as a result, set you up to tackle your anxiety.

Being hydrated helps us function at our absolute best; it can help you think clearly, act with intention, and feel good in your body. The right choices for your body can frequently turn into the right choices for your brain. 

Hydration can minimize other discomfort or bodily processes that might make you feel less than confident, and it can also help ensure that you’ll perform to the best of your ability when the time comes.

Set Boundaries

If there are certain people that do not serve you well on a competition day, don’t be afraid to set some boundaries. 

In order to do your best, you must advocate for what you need, as well as what you don’t need. Don’t hesitate to come up with a plan that works for you, even if it seems strange or restrictive to others.