About 30-60% of athletes are affected by performance anxiety. Performance anxiety is a set of emotions that can be beneficial to some extent, which causes a “struggle or flight” response that prepares the body for a potential danger, making us more and ready to respond. Often, for most, the sensation goes up once the performance begins or once it is on. But there are also people for whom performance anxiety can be extremely limiting. Anxiety for performance is something that people need to be more aware because they can prevent people from pursuing their passions or careers.
There are 3 common causes of anxiety for performance, fear of failure, lack of trust and non -reista expectations. Humans are prone to “what would happen if” thinking. We think: “What happens if I fail? What happens if I disappoint others?” Our fear of failure leaves us focused on what could go wrong, and what we should avoid, instead of focusing on our goal. For most athletes, they focus on all the mistakes they could make instead of what they want to achieve and what they should do. The lack of trust has to believe in ourselves and our ability to succeed or achieve specific objectives and how our degree of anxiety affects. With not enough confidence, we begin to guess every decision we make, and begin to wait for failure, which leads to a presentation to try. The last cause of performance anxiety is non -reista expectations.
There are different types of symptoms: physical, psychological and behavioral. The most common psychological symptoms are fear, concern, apprehension, shame, shame and low autostema. The most common physical symptoms are the pulse of races, fast breathing, dry mouth, tight throat, trembling hands, knees, lips and voice, sweaty and cold hands, nausea and a restless sensation in the stomach and vision changes. Finally, the most common behavioral symptoms are an impulse to escape, stutter, frequent or long silences, and choose to get less involved with situations that cause anxiety.
There are many different ways of dealing with the anxiety of performance and dealing with it, such as TCC techniques, full attention, preparation and practice, positive visualization and autocalot and support systems. One way to deal with performance anxiety is to take measures in advance to prevent it. The day there are several things that can do, such as limiting sugar and caffeine intake, and eating a balanced meal. To be prepared in the long term, be sure to exercise well, have a balanced diet and be sure to practice.
Another way to deal with him is with TCC techniques and full attention. One of TCC’s main ideas is the changing approach, changing the patterns of thought of negative perspectives to positive and changing. For example, instead of thinking, “I must not make any mistakes,” you could intensify it intentionally, “I am prepared and able to handle any challenge that comes to me.” A part of TCC is exposure therapy, which implies gradually exposing situations that cause anxiety. In the context of performance anxiety, this could mean starting with low pressure scenarios and gradually work on more challenging sitations.
Full attention is destined to help you stay at the time, you are concentrating on being aware of what you are feeling and feeling in the present moment, without interpretation or judgment. Our brains cannot “think” of two different time frames at the same time. You are in the present or stuck in the past or in the future. By using full attention, you can concentrate on the here and now in a way without judgment to eliminate stress that can cause you to think about other “time zones.” The first step of full attention is to establish an intention. When you have a specific intention or objective when you practice full attention, you will find it more successful. There are many different breathing techniques to help practice full attention, and you can have time to find which work best for you. The most common are the technique of breathing in the box, diaphragmatic breathing and lip breathing.
The breathing of the box is a deep breathing technique that implies a pattern or inhalation or inhalation 4-4-4-4, retention, exhalation and support. The First Step is To Sit Or Stand with Your Back Straightt and Close Your Eyes, The Inhale Slowly Through Your Nose For a Count of Four, The Hold Your Breath for a Count of Four, The Exhale Slowly and Four Mouth Yourgh Thoure Hough Through Through Through MYTH MYTH MYTH Forestilly, Through Through Your Hough Thourghion for a Hough for a hrourgh yourgh thourghion for a hrourgh thourghion for a hrourgh yourgh thourgh yourgh thourghion count of four, and repeat all the time you want.
Diaphragmatic breathing, which is also known as belly breathing, can help you use your diaphragm coincident. When you start, you can feel tired, but over time the technique must be easier and feel more natural. The first step is to lie on your back with your knees slightly folded and your head on a pillow, you can place a pillow under your knees to get support.
Place a hand on the top of the chest and a hand under the rib, which allows you to feel the movement of your diaphragm. Then inhale slowly through his nose, feeling his stomach by pressing his hand. Be sure to keep the other hand as still as possible. Exhale using the lips pursued while tightening the abdominal muscles, maintaining the complete advantage still.
The breathing of the persecuted lips is a simple breathing technique that helps slow down its breathing rhythm by making a deliberate effort apply in each breath. You can practice lip breathing pursued at any time. The first step is to relax the neck and shoulders, making sure to keep your mouth closed and inhale slowly through your nose for 2 counts. Pucker your lips as if you were going to whistle. And exhale slowly blowing air through your pursed lips for a 4th count.
Performance anxiety affects athletes and even many others, limiting their potential. Of fear of failure, lack of trust and non -reista expectations, which leads to physical, psychological and behavioral symptoms. Effrontation mechanisms include cognitive Beavioral therapy, full attention, preparation, positive visualization and support systems. Techniques such as the breathing of the box and diaphragmatic breathing help control anxiety at the time. By understanding and addressing performance anxiety, people can improve their well -being and achieve their objectives with confidence and resistance. Increasing awareness is crucial to provide the necessary support for those affected.
I am a New York high school student. I come from a family that loves sports and I have lent different sports all my life. It used to be an athlete and stop playing