Typical Mental Obstacles

Shaky Self-Confidence; doubts about ability

• Image successful past performances.
• Visualize future performances seeing and feeling yourself perform as you are capable.  
• Create a 'success log' where you identify something positive from every practice session. Refer to this before each competition.
• Remind yourself of the basics you rely on that are crucial to your success.
• Tailor your training sessions to ensure success in the week leading to an important competition.
• Monitor your self-talk - battle the negative, doubting thoughts with positive, production self-talk. 

• Focus effort on what you need to do to perform your best rather than waste energy with worry.
• Do what has worked fro you in the past - stick with your pre-competition routine.
• Remind yourself of your goals for the competition which should be under your control.
• Surround yourself with supportive, positive people.
• Behave and think confidently.
• Keep the competition in perspective - this is only one aspect of your athletic career.

• Set guidelines with family, friends, media; communicate when you need time by yourself and when you will have time for them.
• Recognize that some events are uncontrollable, but what you do have control over is your reaction to the event. 
• Anticipate any and all possible distractions, and develop a strategy to deal with each of them, so you are not caught off guard. 
• Keep yourself physically isolated from situations that take you out of your preparation routine. 

• Remember that the importance of the event should not affect the approach that has worked in the past.
• Remind yourself that you trust your training and your competition strategy.
• Adhere to your consistent mental preparation routine.
• Just as you wouldn't change physical skills at the last minute, don't attempt to change mental skills that have been successful for you. 

• Manage your physical anxiety (increased heart rate, tense muscles) through deep breathing exercises or another form of physical relaxation. 
• Remind yourself of successful practices and performances to calm your mind.
• Focus on what you need to do in the upcoming performance to keep your mind active with productive thoughts.
• If you have time before competing, distract yourself by listening to an IPod or talking with friends.