As a mental performance consultant, the number one question I get asked is “How can I cope better with the stress I feel before a race?”. There are many different iterations of how this question is asked, but it all comes down to the same concept: an athlete feels like the amount of stress they are experiencing is “too much” and in some way they have noticed that it is inhibiting their best performance. The problem with this question is that it is difficult to find a solution that will perfectly suit every individual performer. However; I believe that in gaining a better understanding of a few basic biological functions, can be a great introduction to an individual’s approach in optimal stress management.

The very first thing I often tackle with new clients is helping them gain a better understanding of the physiology behind a stress response. The following is a step by step summary of what I have found to be the most successful approach to better understanding stress and how/why it can affect a performance.

1) Picture yourself the morning of your race. Better yet, reflect back to your last race. What does your body feel like? If you feel nervous, where do you feel these nerves physically in your body? Looking around, how can you see other people experiencing stress?

Answers have included but are not limited to:

My stomach is upset
My head feels fuzzy
There’s such a long line for the washroom before races!
I feel stiff like a robot
My thoughts are coming so fast, I can’t concentrate
I keep forgetting my equipment
I have a headache
My skin feels tingly

2) Now that we have acknowledged what stress can feel like physically in our bodies, let’s learn about why we are experiencing these at times uncomfortable sensations.

Evolutionarily, the human body is programmed through what is called our sympathetic nervous system to respond to a threat, ultimately resulting in survival. This response is referred to as the “Fight or Flight Response” (Hoehn & Marieb, 2010, p.619). The common example used is meeting a bear in the woods. Our nervous system is tipped off that there is the threat of a bear in our path. Our sympathetic nervous system takes over, and prepares our bodies physically to run away or fight. It does this by sending signals that redirect blood flow to organs such as our muscles and our heart/lungs that will help us survive the situation. Simultaneously, blood flow is redirected away from organs that are not deemed a priority in the moment such as our digestive system.

The physical distress we tend to feel when we are stressed are the result of our fight or flight response being triggered. Hence, having an upset stomach or a headache. The thing we have to learn to manage is the level of the stress response our bodies put into motion. All of this may be necessary to the extreme level if we do come across that bear on our hike, however; the threat of a running race or a stage performance is not life threatening and we need to learn to teach our bodies the difference.

3) Now comes the time to change our perspective on these sensations that stress can bring. With a better understanding of where they are coming from, it takes the mystery away and athletes tend to feel empowered through the knowledge that their body is simply preparing itself to face a threat. Managing race anxiety is never going to mean that an athlete will no longer experience any sort of discomfort. I once heard a colleague speak to an athlete about this very concept in such a direct way that I found to be very helpful. The athlete was preoccupied with why after all the races they had done, they still felt sick to their stomachs. The coach simply replied; “You’re going to be uncomfortable. You’re supposed to be. If you’re comfortable, it’s not a great enough challenge and you should reach higher. You’re going to feel uncomfortable and that’s ok.”

Personally, I like to help clients see these sensations as a cue to indicate that they are ready. Their heart, lungs and muscles have this extra strength in them, it’s like a super power. Feeling stress means you are ready to race!

After a performer brings an awareness to what they are feeling when they are stressed, they can have a better idea of which direction to take when learning skills that will help them find their optimal stress response. Do they need to work on building their confidence, making a performance plan, or even learn how to set smarter goals for themselves? Taking the mystery out of our discomfort and having a logical explanation for why we feel how we feel in stressful situations is so important. Knowledge is power and the more we know, the better action we are able to take.

In my next post, I will write about what the optimal level of stress arousal is for an athlete and different strategies to try in order to get there.

Stay tuned and in the meantime, pay attention to how your body feels when you get stressed.

References

Hoehn, K. & Marieb, E. (2010) Human Anatomy & Physiology. San Francisco, California: Pearson.

Race Stress and How to Befriend it (Or at least become respectful roommates)