Graphic by Dana Davenport
This article originally appeared in the July/August 2016 issue of SELF.
This full issue is now available on national newsstands.
You’ve spent months training for a 10K, and it’s finallyrace day.
Or you’re about to walk into a conference room to deliver a big presentation.
You’re nervous, but it’s go time.
How will you handle those uncomfortable sensations?
“We feel first, then we act.”
If you’re in a high-pressure situation, your initial feeling is often one of anxiety.
In a fight-or-flight situation, that extra oomph could secure your life.
But before an important meeting?
It just makes you freak out.
Here’s the good news: That pre-competition anxiety is not necessarily a bad thing.
That too-pumped feeling is all too familiar for many of us.
My hands were shaking while I was questioning him."
So how do you avoid those moments and find that perfect point between feeling flat and paralyzed by nerves?
It depends on who you are and what you’re doing.
“It truly depends on the person.”
Everyone’s Goldilocks spot is differenteven among people of the same experience level.
“And there are no psychological or physiological differences between the ideal anxiety levels of men and women.”
Others do better with a stronger rush.
So bank on those healthy habits.
The primary components are nutrition, hydration, and sleep.
“Anxiety increases when you don’t get enough calories or are even slightly dehydrated.”
One dietary mistake even top athletes make: piling on the protein.
Complex carbs are actually your friend when you’re jittery.
“When you’re lacking carbs, that hormone isn’t stimulated and you feel more nervous.”
To fend off dehydration, aim to drink eight to 10 cups of water daily, Rumsey says.
Rest is also important.
The mood shift may be due to sleep’s effect on hormones.
“Levels of testosterone are related to speed, decisions, and performance.
And they’re significantly lower in athletes who sleep less than seven hours a night,” says Sullivan.
Thrive under pressure by finding your anxiety sweet spot.
You’re well-rested, fed, and hydrated.
First, assess your anxiety level.
“Heart rate is a good indicator of over- or underarousal,” says Fader.
Need to take things down a notch (or 20)?
Research shows that it can significantly calm you down.
“It’s the easiest way to regulate what’s happening in your nervous system,” Fader says.
Music can also help you hit your sweet spotif you’re strategic.
“The brain’s arousal mechanisms respond better when you’re calmer,” says Sullivan.
And relabel those jitters.
“I cried for the last 10 miles of that race.
It was miserable.”
LaHart’s experience isn’t uncommon.
Indeed, athletes swear byself talk.
World-renowned climberSteph Davishas a similar strategy.
“When I’m scared, I keep repeating, ‘This is exciting,’ " says the 42-year-old.
“It renames what I’m feeling and lightens things up.”
“You feel anxious when it’s time to do something important,” says Fader.
“The feeling is there for a reason.”
That rings true for Emily Henry, a 25-year-old novelist in Cincinnati.
Pre-performance anxiety feels a little different to each of us, but it has a universal power.
“I know I’ll go through cycles of doubt and fear on every climb,” says Davis.
“Intense feelings are part of why I’m climbing instead of sitting on the couch.”
In other words: Appreciate the rushthen go kick some serious ass.
Try these five techniques to get in the zone:
1.
Track yourself.Keep ajournalof your anxiety level in relation to how you perform in a few challenging situations.
Fuel properly.Research suggests that carbs don’t justpower workouts, they also increase levels of calming hormones like serotonin.
Aim for 130 grams daily ofhealthy starches, like sweet potatoes and whole grains.
Sleep soundly.Asleep deficitmakes it harder to control anxiety.
To get better shut-eye: Turn off all of your gadgets (TV, phone, etc.)
Try this exercise: Take six breaths per minute.
That’s a four-second inhale, a two- second pause and a four-second exhale.
It’s relaxing, and it can also help improve focus.
Listen to music.An app like RockMyRun can be your tempo deejay.
Cue up songs that have around 90 beats per minute to help your nerves.
Perk yourself up with songs that have 120 BPM or more.
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