Tips for performance anxiety

Tips for Managing Pre-Race Jitters and Performance Anxiety

Runner jogging in urban area in the rainAlmost every runner experiences pre-race jitters or performance anxiety at some point. And it usually doesn't go away as you become a more experienced runner. In fact, some runners put even more pressure on themselves as their race performances improve. Follow these tips to successfully manage your race performance anxiety and use that pre-race nervousness to your advantage.

1. Expect the unexpected.

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Preparing for the unexpected can also bring your anxiety down to a manageable level. I always tell my runners to practice running in all kinds of weather: rain, snow, sleet, heat. So if rain is in the race day forecast and you've already run in the rain, that's one less thing to be worried about.

suitcase.jpg2. Be prepared.

Christine LuffPart of being ready for your race is obviously making sure you do the proper training. But you can do other things to help feel better prepared for your race, which can lower your pre-race anxiety levels. For example, many runners like to study the course map so they know exactly what to expect. If you know that aid stations will be at every other mile on the course, you'll feel less anxious about staying hydrated during your race.

If you're traveling to a race and you're anxious about forgetting an important race item, start packing early and use a checklist to make sure you're not missing anything. Waiting until the last minute to get ready will increase your anxiety.
More: Tips for Your First Road Race
Mental Tips for Marathons

runnerheadphones.jpg3. Develop pre-race rituals.

Tetra Images - Erik Isakson/Brand X Pictures/Getty

Rather than trying to fight performance anxiety, elite athletes use pre-race rituals to help them manage it. They might listen to music on an iPod, pray, meditate, or go through a specific warm-up. Work on developing your own pre-race rituals and do them before every race, so they become familiar and relaxing.

5. Use visualization.

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Visualization is a technique used by athletes to improve their focus and reduce performance anxiety. A couple of weeks before your race, begin visualizing yourself starting the race, running in it, and crossing the finish line. Picture what you'll be wearing, who will be watching you, and how you'll feel when you hear people cheering as you cross the finish line. Why does this help reduce performance anxiety? You'll be eliminating - or at least minimizing - the fear of the unknown, which is a huge cause of stress. By imagining yourself running your race, you're familiarizing yourself with what might happen, as well as how you may react.

Part 3 - Intense Play

by apaganpoet

I want to give him the same opportunities to experience some sex magic and sexual healing. I want to help him experience jealousy in a safe environment so that he can feel it completely in ways that he’s scared to do in real life. I want to help him face his fears of failing in public by chastising him for such failures in an emotionally safe setting so that he has no performance anxiety in future public play situations. I know one of his challenges is that he compares himself to other men I’ve been with, so I’m going to play off of those fears by deriding him in favor of my past partners

Here are my tips

by film-theater-director

I've worked with actors on films and theater productions. I respect actors a lot (acting is a strange, uncanny, unpredictable medium) but they can truly be like children sometimes.
First, it doesn't matter if they're paid or unpaid. Payment is great, but it won't change who the actors are. They can be professional or unprofessional regardless of the money. So...
Make sure you get some kind of understudy. Even if the actors have to understudy each other. Tell them it's in case they get a cold or run into an emergency. You want to give actors a sense that you value them, but that they can be replaced

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