MindStrong

#159 - Managing Anxiety for Performance

May 23, 2023

This podcast explores managing anxiety for performance. It discusses different types of anxiety, causes of anxiety, and strategies to manage anxiety mentally, physically, and in the moment. The hosts share personal experiences and discuss the relationship between anxiety and performance. They provide techniques such as setting up pre-performance routines, overcoming fears, and viewing anxiety as an opportunity. They also explore methods like yoga, music, breath work, and visualization to manage anxiety before a performance. Techniques for managing anxiety in high-pressure situations are also discussed.

01:02:09

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Quick takeaways

Anxiety can be beneficial as it prepares us for challenging situations.

Managing anxiety involves addressing both mental and physical elements.

Practicing challenging situations and exposing oneself to anxiety can improve mental toughness and anxiety management.

Deep dives

Understanding Anxiety for Performance

Anxiety is a common issue in both sports and everyday life, with the pandemic exacerbating the conversation around mental health. Expectations, fear of failure, lack of preparation, fear of judgment, and new situations can all contribute to anxiety. However, anxiety isn't always a bad thing, as it can prepare us for challenging situations. Managing anxiety requires addressing mental and physical elements. By focusing on what can be controlled, setting up pre-performance routines, addressing fears, building gratitude, and improving nutrition and sleep, individuals can reduce anxiety. Techniques like breathing exercises, visualization, meditation, and studying anxiety in the moment can also help. Finally, practicing challenging situations and exposing oneself to anxiety-inducing environments can build mental toughness and improve anxiety management.

Introduction

3min

Exploring the Prevalence and Management of Anxiety in Performance

3min

Managing Anxiety and Building Confidence

4min

Understanding the Relationship Between Anxiety and Performance

22min

Strategies for Managing Anxiety in Performance

21min

Managing Anxiety with Yoga, Music, and Meditation

2min

Managing Anxiety in High-Pressure Situations

7min

In today's episode, Lewis discusses managing anxiety in performance. Expect to hear why anxiety isn't necessarily a bad thing, the types of anxiety you can feel, the possible causes to your anxiety around performance, how you can manage anxiety mentally, physical and in the moment and much more.

[00:00] Introduction

[02:29] Lewis Growing Up as an Anxious Kid

[08:00] The Difference Between State and Trait Anxiety

[09:54] Semantic and Cognitive Anxiety

[12:26] The Inverted U Theory

[15:53] The Main Causes of Anxiety

[20:35] How to Overcome the Fear of Judgement

[23:21] Past Failures and Preconceived Ideas

[26:02] Injury Anxiety is Real

[29:00] The Mental Part of Dealing with Anxiety

[33:30] Why You Need to Create a Pre-Game Routine

[36:13] Fear and How to Overcome it