Managing Anxiety

*Modified from my basketball blog. 

Anxiety is normal, helping us respond to stressful situations. It can save us during "fight or flight" or render us paralyzed. Dr. Alexandra Solomon discussed anxiety management during a MasterClass.

Players develop anxiety before or during games. They tell themselves "We've never beaten that team" or "their pressure defense" or "how am I going to control Jones? She's so good." 

Anxiety degrades play as some players make errors, delay decision-making and hesitate, or avoid getting the ball. 

Find solutions. Fill the player's toolbox. 

Solomon explains that one antidote for anxiety is authenticity. Be yourself and over time that means if you have need areas, get extra instruction and training. Training boosts confidence and helps prevent "imposter syndrome" where you don't believe in yourself. "You can only be as good as you believe you can be." 

Kobe Bryant reminded himself that he had tremendous physical gifts. If he applied himself with training, that would create an unstoppable force. 

Address anxiety with specific tools like the Four M's. 

1) Movement - stretching, yoga, or other exercise lessen anxiety. 

2) Music - there's no one size fits all music. Some people need calming music and others need activation. 

3) Mindful meditation. Take slow, deep cleansing breaths, visualization and recall your "highlight reel of success." More experienced athletes have a portfolio of success to resurrect. Jason Selk in 10-Minute Toughness recommends building a three-minute mental highlight reel. 

4) Mantra. Affirmations and self-talk have power. "This is who I am, a capable, determined winner." 

Remind players about opportunity. Turn anxiety into excitement. Isn't it awesome to be playing in the league championship game? How many players get a chance to experience that? 

Lagniappe. Managing anxiety.