We’ve all been there… Our mind races, words cease, we become ornery, begin to over-think everything and the most routine tasks give us trouble. Competition anxiety is normal, and to an extent, good for us. It keeps us on our toes, provides us an elevated level of adrenaline, and increases our alertness. However, too much anxiety could cause us to choke. Here are some techniques we can use (and share) as we gear up for HOSA competition.
How can we control anxiety?
A competitor with high levels of anxiety is likely to be more apprehensive in stressful situations. Relaxation and mental imagery can be used to help members control competitive anxiety.
1. Five Breathing Techniques
These exercises can be performed while you are standing up, lying down or sitting upright. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing, the flame of a candle:
- Take a deep breath and allow your face and neck to relax as you breathe out
- Take a second deep breath and allow your shoulders and arms to relax as you breathe out
- Take a third deep breath and allow your chest, stomach and back to relax as you breathe out
- Take a fourth deep breath and allow your legs and feet to relax as you breathe out
- Take a fifth deep breath and allow your whole body to relax as you breathe out
- Continue to breathe deeply for as long as you need to, and each time you breathe out say the word 'relax' in your mind's ear
2. Benson's Relaxation Response
Benson's technique is a form of meditation that can be used to attain a deep sense of relaxation and can be ideal for staying calm in between rounds of a competition. It can be mastered with just a few weeks' practice and comprises of seven easy steps:
- Sit in a comfortable position and adopt a relaxed posture
- Pick a short focus word that has significant meaning for you and that you associate with relaxation (e.g. relax, smooth, calm, easy, float, etc.)
- Slowly close your eyes
- Relax all the muscles in your body
- Breathe smoothly and naturally, repeating the focus word
- Be passive so that if other thoughts enter your mind, dismiss them with, 'Oh well' and calmly return to the focus word – do not concern yourself with how the process is going
- Continue this for 10 to 15 minutes as required.
3. Mental Toughness Technique
Watch this video on Mental Toughness. Entering the “And” World may be your key to a successful HOSA competition.
4. Left-Hand/Right Brain Stimulation
Some competitors may improve their performance under pressure simply by squeezing a ball or clenching their left hand before competition to activate certain parts of the brain, according to new research published by the American Psychological Association.
