This article mainly focuses on sports happening but most of the ideas can be transposed to different contexts as a performing in front of an audience or related to academic examinations. 

 

Here, I choose to talk about an event instead of a competition because even though the happening is the same, we won't prepare it and live it the same way.

A competition is often referred to the rivalry, challenge with yourself and with others, the pressure to fulfill the external expectations.

An event is something that we celebrate, that we are excited to attend. Sometimes we think how lucky we are to have this possibility (maybe not so much if it's a school exam though). 

In that sense, focusing to prepare ourselves to an event will lead to better positive representation in the mind. 

 

 

How to Get MENTALLY ready to give the best when we need the most

 

Prepare a long time before the event

Consider the mind as a muscle that you need to train as your body.

We train physically long time before the event to be ready, the mind is the same.

Regularity and time are the keys to mental practice.

 

Find your own way

- from your past experience

Remember your successful events: What are the conditions when you usually perform well.

Remember your unsuccessful events: What can you learn from your mistakes?

 

- from your personality

To know what level of arousal is good for you: Do you need to calm down or to boost yourself?

(it can vary from one event to another)

 

- from new learning strategies

Be open to explore new things. Maybe there are techniques that you ignore which are worth to try during a low key event.

 

 

Techniques

The following techniques are only explained briefly, for most of them an entire article is published or under construction. 

 

Breathing Techniques

Relaxing breathing is a powerful and simple way to stimulate your parasympathetic system leading that calm down.

Take a private moment to practice.

Put a hand on your belly, close your eyes

Inhale through the nose, feel your belly going naturally out...

Exhale through the nose feel your belly going naturally in...

Count 3 for breaths in, 5 for breaths out

 

Visualization...

...on a reference race (10-15mn)

Visualize a race that you are very satisfied with.

Recall the context, live the race again.

Feel your physical strength, feel your confidence.

Remember your mental state...

What positive words that could describe your feelings are coming to your mind?

 

...on the event day (10-15mn)

Imagine the place. Feel the atmosphere with teams, coaches, media... You are happy to be here and you feel excited! Maybe your heart beats a little faster. If you feel nervous, think that this is normal and everyone is feeling nervous. Focus on positive feelings...  

Say to yourself: ”I trained really hard and now the situation is how it is. I will give everything that I can, HERE and NOW!”

 

Relaxation (10-20mn)

Wearing warm clothes on being under a blanket, lie down on your back, palms facing up, start with relaxing breaths.

Focus on the rhythm of your breaths, your belly is moving naturally at his own rhythm,  like a wave...

Feel your body heavy grounded on the floor. Your muscles are getting relaxed... Feel the warmness of your body... Feel your heart beating peacefully...

 

Meditation (10-15mn)

Wearing warm clothes, sitting on the floor cross-legged or on a chair, palms on your knees, start with relaxing breaths.

Focus on the rhythm of your breaths. Feel the pure air feeding your body Try to stay in the present moment.

When thoughts are coming, observe them as they are but try to not go with your thoughts.

Get back gently to your breathing.

 

Goal Setting

Reaching your everyday goal have a positive effect on your self-image, leading to getting yourself in a positive cycle where your self-confidence will build up little by little.

 

Pre-event plan

- Write it and try it during low key event & edit (simplify with power words)

- Record it on a phone or write it on a paper

- Bring it and have it with you during the event

 

Example for an orienteering race:

10. The night before: pack, shower, relax (music), visualization

9. 7.30: meditation, jog, shower, breakfast

8. 9.00-10.00: go to the plan, decide “what if…”, relax

7. 10.30 go to the venue

6. 11.30 check equipment, snack

5. 13.00 small warm-up, stretch, weather conditions

4. 14.00 check arousal (boost or relax?)

3. 14.10 final check equipment, 1mn visualize the start

2. 14.20 positive thoughts, a flash picture of a good race

1. 14.27 final check arousal, refocus, boost or relax breaths...

BLAST OFF!

 

Acceptance

Try to separate the things that you can control (my warm-up, my mental state...) from the ones that you can't change (weather, the performance of others...)

Focus on doing well the things that are under your control and accept the things that you can't affect