How can I stop being nervous before a game?

You can't eliminate nerves, but you can change how you think about them. Try reframing your arousal as readiness and excitement.

How can I calm my nerves quickly?

Try using the physiological sigh, a technique where you take a deep breath in and then exhale slowly.

Why is a pre-game routine important?

A pre-game routine can help you feel more in control and prepared, and can help you perform at your best.

How to Stop Being Nervous Before a Game

How to stop being nervous before a game: you can't eliminate nerves, but you can change how you think about them. Trying to calm down can actually make you more anxious. Instead, focus on reframing your arousal as readiness.

What's Happening in Your Body

When you're nervous before a game, your body is experiencing a natural response to stress. Your heart rate increases, your breathing gets faster, and your muscles tense up. This is often referred to as the "fight or flight" response. Instead of trying to calm down, you can try to reappraise this arousal as excitement and readiness to perform.

Arousal Reappraisal

Arousal reappraisal is a technique where you focus on the physical sensations in your body and reinterpret them as positive. For example, instead of thinking "I'm so nervous, I'm going to mess up," you can think "I'm feeling energized and ready to go." This can help you perform better under pressure. As discussed in mental-blocks by Giannis Notaras, changing your mindset can have a significant impact on your performance.

Resetting Your Breathing

One way to quickly calm your nerves is to use the physiological sigh. This is a technique developed by Andrew Huberman and his team at Stanford, where you take a deep breath in through your nose, and then exhale slowly through your mouth. This can help slow down your heart rate and reduce tension in your body. To do this, inhale for a count of four, hold your breath for a count of four, and then exhale for a count of six. Repeat this process a few times to help calm your nerves.

Creating a Pre-Game Routine

Having a fixed pre-game routine can help you feel more in control and prepared. This can include things like stretching, visualization, or listening to music. The key is to make it consistent, so your body and mind know what to expect. Check out our pre-competition routine guide for more tips on creating a routine that works for you.

Shrinking Your Attention

Instead of worrying about the entire game, try to focus on the next action. What's the first thing you need to do when the game starts? Concentrate on that one thing, and let everything else fade into the background. This can help you stay present and focused, rather than getting caught up in anxiety about the future.

A Pre-Game Sequence to Follow

Here's a step-by-step sequence you can follow to help you prepare for your game:

Arrive early: Get to the venue with plenty of time to spare, so you can get settled and focused.
Do your routine: Go through your pre-game routine, whether that's stretching, visualization, or something else.
Take a few deep breaths: Use the physiological sigh to calm your nerves and slow down your heart rate.
Reappraise your arousal: Focus on the physical sensations in your body and reinterpret them as excitement and readiness.
Shrink your attention: Concentrate on the next action, and let everything else fade into the background.
Trust your training: Remember that you've prepared well for this moment, and trust that you have the skills and ability to perform at your best.

If you're struggling with choking under pressure, check out our article on how to stop choking under pressure for more tips and strategies.