Mastering Your Game Day Mindset: Tips for Pre-Competition Nerves

By Lamija Škapur

Edited by Olivia Ural

As a lifelong volleyball player, I realize the importance of physical training for athletes, but also recognize the significance of mental preparation for performance. Whether you are getting ready for a school basketball match, a swimming meet, or any other sport, the way you approach the game cognitively can make all the difference. Here are some science-backed tips on how to prepare mentally and make it easier on yourself.

Firstly, setting clear, achievable goals is one of the most effective ways to reduce stress and increase focus. Research shows that breaking a large task into smaller, manageable goals helps activate the brain's reward system, leading to a sense of accomplishment. By focusing on specific elements of your performance, like improving a skill or maintaining composure, you reduce the overwhelming pressure of the entire game. 

Visualization is another powerful tool backed by science. When athletes imagine themselves performing well, the brain activates similar areas as it would during actual physical performance. This mental rehearsal not only reduces anxiety but also enhances confidence, preparing  your body to execute the skills you’ve visualized. Positive self-talk is essential for maintaining a growth mindset. Negative thoughts can trigger the brain’s stress response, increasing cortisol levels and making you more prone to anxiety. On the other hand, positive affirmations lower stress hormones and boost feelings of control, making you more resilient under pressure. Shifting your internal dialogue to supportive, empowering phrases like “I am prepared” or “I trust my abilities” can change how you react to challenges during the game. 

Additionally, deep breathing exercises work by activating the parasympathetic nervous system, which helps calm the body’s “fight or flight” response. Studies have shown that slow, deep breaths lower heart rate and reduce stress hormones, making you more focused and less anxious. A few minutes of controlled breathing before a game can clear your mind and help you approach the match with a calm, focused attitude.

 Focusing on what you can control is another key mental strategy. When you worry about things beyond your control—like refereeing decisions or the weather—it increases stress and diminishes performance. Research suggests that focusing on controllable factors, such as your effort and attitude, keeps your mind engaged in the present and lowers anxiety. 

It has also been shown that a consistent pre-game routine signals your body and mind to switch into performance mode. The brain thrives on routine because it provides structure and predictability, reducing the mental energy spent on stress and uncertainty. Whether it’s warming up, stretching, or listening to music, a pre-game routine helps you feel prepared and reduces performance anxiety. Reflecting on past experiences—both successes and failures—can help reduce performance anxiety.. This mindset encourages resilience and makes you more likely to perform well in future games.

Finally, staying present is vital for peak performance. Research on mindfulness shows that focusing on the current task improves concentration and reduces mental distractions. When you’re focused on the next play, rather than worrying about the score or previous mistakes, you are more likely to perform at your best. Mental preparation is just as important as physical training. By setting goals, using visualization, practicing positive self-talk, and focusing on the present moment, you can reduce stress and improve your game. Trust in these research-driven approaches, and you’ll enter every match with confidence and clarity.

Good luck to all the ISA athletes!!