1. Develop a pre-performance routine. This should help you relax and do the same thing each time.
2. Yoga. The stretching will help physically, but the deep breaths will also aid in releasing stress.
3. Regular sport massage. This will help release some of the build up within your muscles, but is also a nice way to reward yourself for a hard weeks training. ART is great, but sometimes just a little petting is very relaxing.
4. Imagery. Imagine yourself performing the training or race. Identify what stressors there may be and formulate a positive plan before the event.
5. Set process goals and congratulate yourself when you accomplish them.
6. Establish a connection with the trainer, masseuse, & chiropractor. Ask for feedback on your body and solicit improvements. This will help with your confidence.
7. Manage your time. As an athlete, it’s important to balance your training with life’s other commitments.
8. Surround yourself with positive people and encourage your peers.
9. Set up a day/time that is “your time” and do something fun or nothing at all. It’s your time!
10. Don’t be afraid to seek out help. You have a coach for your physical performance, don’t neglect the mental aspect.
11. Get plenty of rest. Sleep helps you feel better.
12. Practice breaking the event up in smaller manageable sections.
13. Progressive muscle relaxation.
14. Identify the stressors and establish coping skills
15. If required, discuss stages of grief.
16. Stay hydrated and monitor electrolyte intake.
These are just a few tips to reduce anxiety....Do you have some that should be added to the list?