Methods for professional athletes: Overcoming anxiety before race- or competition start

Every professional athlete knows the feeling: seconds before the starting gun, nervousness and anxiety rise. Your heart rate races, your hands get sweaty, and negative thoughts creep in. But this is precisely where mental success is determined. With the right rituals, athletes can overcome their fears and enter their flow state. In this article, we'll share proven techniques to sharpen your focus and approach the race with confidence.

1. Music as a mental anchor

Music has a tremendous impact on our emotions. Many athletes use a specially curated playlist to get themselves in the right mood.

• Relaxing sounds help reduce nervousness.

• Energetic beats boost motivation and adrenaline.

• Personal favorite songs evoke positive memories and boost self-confidence.

Tip: Put on headphones, close your eyes, and imagine the perfect start – music can serve as a mental bridge to success.

Music can have an impact on your emotions

2. Mantras for Mental Strength

Mantras are short, powerful phrases that are spoken or thought repeatedly. They help focus on what's important and banish self-doubt.

Popular mantras among athletes include:

• "I am strong. I am ready."

• "I control my breath, I control my mind."

• "Calm. Strength. Speed."

These words anchor positive beliefs and help you reach a state of maximum concentration.

3. Visualize Success

Many top athletes use mental imagery to prepare for competition. The technique of visualization can help reduce insecurities and boost self-confidence.

• Imagine yourself starting off with ease.

• See yourself completing the course with maximum power.

• Feel the success as you cross the finish line.

The more vivid and detailed the visualization, the greater the effect on the subconscious.

4. Breathing techniques for calming down

Deep breaths can help lower your heart rate and calm your nervous system. Techniques such as the following are particularly effective:

• 4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.

• Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

• Conscious belly breathing: Slow, deep inhalation and exhalation to put your body into relaxation mode.

These techniques help you keep a clear head and focus optimally on th

Conclusion: The Right Ritual for Mental Strength

Every athlete is different – ​​so it's important to find the right method for you. Whether through music, mantras, visualization, or breathing techniques: Those who work specifically on their mental strength will not only overcome their fears but also reach their full potential. Try different rituals and find out what works best for you!

What technique do you use to mentally strengthen yourself before a competition? Share it with us in the comments!