You're Nervous? GOOD!

Mindset Made Simple Tip #262  - Read it at www.ssbperformance.com

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We’re in the full heat of summer…and it’s fall sports time! And athletes, whether they admit it or not, are feeling nervous.

Some are wide-eyed freshmen. Others are seasoned returners. But the feeling is nearly universal: “Am I ready?”

The answer? That depends.

But here’s what we do know: those nerves you feel? They’re not bad. They’re a signal…and a good thing depending on how we interpret and respond to that signal. It can make all the difference in performance!

I was talking with one of my Big Ten athletes yesterday as she prepares her mind for the “beep test” and the first day of official practice. She’s in the best shape ever. She had a great summer on the pitch. She finished strong in the spring. And, still, she’s nervous. Nervous about new competition. Anxious about her performance. Nervous about what makes us all nervous…UNCERTAINTY!

Same with the amazing swimmer in this image! She's had a great summer...but Futures bring on nerves...and they will ENHANCE her performance...if she lets them!

It was my job to remind both that their nerves are a GOOD! If they weren’t nervous, I’d be worried!

Our nerves mean something is important! We don’t get nervous about things that don’t matter!

Simply put, nervousness is a biological alarm system that signals importance, investment, and

uncertainty.It’s our body and brain preparing us to rise to a challenge.

According to Dr. Lisa Feldman Barrett, one of the world’s leading emotion researchers, emotions, including anxiety and nervousness, are constructed by the brain based on context and prediction. When we label a state as “nervous” in a negative way, we influence how our body reacts.

But when we label it as “energy” or “excitement,” we redirect that arousal toward helpful action.

Arousal is arousal. We can use it to panic or perform. And the story we tell ourselves about it is what makes the difference!

So often in life, people tell us, “Don’t be nervous.” That’s bad advice.

Thoughts and emotions show up automatically. You don’t get to pick what pops into your head or how your body initially reacts. But you do get to choose what you do next.

That’s the power of mental performance, not controlling what you feel, but managing how you respond.

When an athlete says, “I’m nervous,” that’s normal. The next step is helping them respond to that emotion with intention, through breath, focus, preparation, and perspective.

We can’t stop the waves, but we can teach them how to surf.

A rush of nerves triggers our sympathetic nervous system, that’s our fight-or-flight wiring. Our heart rate climbs. Our breathing quickens. Our pupils dilate. And our muscles tense.

These don’t signal weakness or a lack of composure or preparation. THEY ARE PREPARATIONS for action.

Research by Dr. Allison Brooks published in the Journal of Experimental Psychology found that when individuals were instructed to say “I am excited” rather than “I am nervous” before a high-stakes task, their performance improved significantly. The simple reframing activated a challenge state over a threat state.

More importantly, research from Blascovich & Mendes (2000) on the Biopsychosocial Model of Challenge and Threat found that when people perceive their resources as sufficient to meet a challenge, physiological responses optimize performance (increased cardiac output, reduced vascular resistance).

But….when people perceive their resources as insufficient, the same arousal becomes threatening—and performance suffers.

Translation? If athletes believe they’re ready and see nerves as a challenge, their body works for them. If they doubt their preparation or view nerves as danger, their body starts working against them.

BUT...if you’re nervous because you didn’t prepare…that’s on YOU!!

“If you aren’t prepared, you deserve to be nervous,” said every coach…ever!

Preparation doesn’t eliminate nerves. But it can change their meaning.  Unpreparedness makes nerves feel like fear. Preparedness makes them feel like focus.

That’s where we turn to one of the most trusted mental game principles: controlling the controllable.

When athletes zero in on what’s within their control...effort, attitude, breath, body language, focus...they shift out of panic and into power.

We can help them use their nerves as a performance enhancer by helping them REFRAME - “Nerves mean this matters. Let’s use that energy for good.”

We can remind them of the power of words - Instead of “I’m nervous,” say “I’m excited,” “I’m ready,” or “This matters.”

We can help them focus on what’s in front of them - What can you do in the next 5 seconds…or minutes? Where can you direct your focus? What does preparation look like today?

We can remind them of their work - “You’ve done the work. These nerves are just your body getting you ready to go.”

We can remind them that they can choose one thought over another AND they can manage their state and use the physiological sigh (inhale, quick inhale, long exhale) to help downshift their nervous system.

Finally, we can help them celebrate the fact that they care! Because…nerves = caring. Caring = connection.  Connection = fuel for greatness.

As I wrapped up my conversation with my Big Ten athlete, I reminded her of her advantages…she’s prepared. She’s connected. She’s experienced. And she’s EXCITED!  And if she walks on to the pitch with these things in mind, nerves and all, she’s giving herself a chance to be her best!

So, as your athletes get back to campus, their nerves are natural AND NECESSARY! It’s our job as coaches and leaders to help them see those butterflies not as a threat... but as a sign of life.

Let’s help them breathe, reframe, and prepare, so when game day, testing day or life throws them a challenge, they’re ready to say: “My nerves are here to help!!”

That’s how we turn butterflies into jet fuel.

Julie

P.S. A new academic year is about to begin. Let’s get your team tuned up for the year. Choose a 3-session plan or one that lasts all year! Shoot me an email or text – juliej@ssbperformance.com or 234-206-0946

Julie Jones

Mental Performance Coach

SSB Performance

www.ssbperformance.com

juliej@ssbperformance.com • 234-206-0946