The Importance of 'Playfulness' in Turning Pre-Competition Anxiety and Tension into Your Ally
Hello everyone, it's Yoshi, the Flipper President!
“Less than two weeks until the competition...”
Looking at the date on the calendar, I feel a tightening sensation in my chest. From the moment I wake up in the morning, a heavy feeling clings to my body... Even in practice, I get nervous every time, and the exhaustion just piles up...
Have you ever experienced this?
The tension and anxiety that rise as the competition approaches. The expectation of an ideal record or result, and the fear that you might not be able to live up to it. Every athlete experiences the feeling of being crushed by these emotions, even while acting brave in front of others.
Today, I would like to talk about how to prepare your mind just before a competition, incorporating my own experiences. Please read until the end and use it for your own pre-competition self-coaching.
Feeling anxious is proof that you are serious
First, there is one major premise I want you to know.
“Feeling anxious is proof that you are taking this seriously.”
If you weren't challenging yourself with something important, you wouldn't feel anxious. In other words, anxiety can also be said to be proof that you are growing.
When I was an athlete, I was always struck by anxiety before important tournaments. It was especially bad before world championships and international competitions; once I started thinking, 'Will I be okay in this condition?' or 'Should I have practiced more?', a negative spiral would endlessly unfold in my mind...
But, think about it carefully.
Thinking about negative things doesn't decrease or increase the likelihood of them happening. Anxious thoughts have no effect on actual performance.
So then...
“If something I'm anxious about happens, I'll deal with it when it happens!”
It's much easier to just adopt that attitude, isn't it?
If you're thinking, 'I know that, but it's hard to do...', try saying it out loud three times, even if it's a lie or you don't really mean it. You can do it when you're feeling anxious, before you swim, or just when you're alone.
Bringing your consciousness back to the present
What is the true nature of anxiety?
It is “fear of future events that have not yet occurred.” In other words, even though there is absolutely no problem right now, you are suffering on your own in an imagined future.
During this period, it is easy to focus on past failures or future outcomes. That is precisely why the habit of bringing your awareness back to the 'here and now' becomes so important.
For example, try a simple method of focusing on your breathing.
Take five deep breaths
As you inhale, say 'now' in your mind
As you exhale, say 'here' in your mind
With just this, you can pull your scattered consciousness back to this very moment.
'Focus only on what I can do in today's practice...'
Nothing more, nothing less.
Recalling your true purpose with a broader perspective
As a competition approaches, it is easy to focus solely on the 'result.' But why not pause for a moment and think?
What is the reason you started this sport? What kind of person did you want to become through competing?
In my case, the reason I started finswimming was simply the pure feeling of 'I want to be able to swim faster!'. Records and rankings were goals that came later. The original joy was in 'the exhilaration of cutting through the water' and 'the sense of fulfillment in challenging my own limits'.
Doesn't just remembering that make your heart feel a little lighter?
The result in a competition is, of course, important. But that is not everything. The journey of growth you have experienced through the sport, the relationships you have built, the walls you have overcome... all of these are irreplaceable treasures.
This is not the last opportunity to challenge yourself. And let's try to re-evaluate by placing more value on the 'process' rather than the 'result'.
Don't push yourself too hard; approach it with a sense of playfulness
Actually, this is scientifically proven: if you are too nervous, your performance will drop. A moderate amount of tension is necessary, but excessive tension and anxiety are actually counterproductive.
So, what should you do?
The answer is simply to regain your 'playfulness'.
In the experiences I have overcome, I realized the importance of 'not expecting too much of myself'. The greater the expectation, the greater the disappointment when you fail. At times like that, what I am conscious of is 'not being too fixated on the result alone'.
For example, in swimming, focus only on the parts you can control, such as focusing on your form here or timing this turn correctly. The final time will surely follow if you can nail each of those things, so try not to obsess over it too much.
This also means approaching things with a game-like mindset. Remember when you were a child and were completely absorbed in play. You were likely challenging yourself with curiosity, without fear of failure.
By approaching practice and matches with that kind of feeling, your creativity will actually increase, and you will be able to demonstrate your true potential!
What to do and what to avoid during this period
Two weeks before the match, what exactly should you do, and what should you avoid?
What to avoid
Introducing new techniques (It's dangerous to drastically change your form at this late stage!)
Excessive information gathering (It will only cause confusion!)
Comparing yourself to others on social media (A source of losing confidence!)
A sudden increase in practice volume (Risk of overwork!)
What to do
Look back on your growth so far
Confirm your strengths
Create a simple daily routine
Ensure sufficient rest and nutrition
What is especially important is a 'simple routine.' Mental stability is born from small daily habits. For example, create your own 'rituals,' such as 10 minutes of deep breathing every morning, visualizing success before going to sleep, or doing the same warm-up before practice.
You are already well-prepared
Finally, something I want to tell you.
'You are already well-prepared'
The practice, the effort, and the challenges you have faced so far. They are all accumulated within you. Instead of seeking perfection, trust in 'your best self right now.'
What I learned during my long athletic career is that there is no such thing as 'perfect preparation'.There will always be parts where you feel you 'could have done more'.But that is a task for next time, not a reason to blame yourself.
Acknowledge yourself in this very moment and be grateful for the journey you have taken so far. That feeling will lead to confidence during your performance.
Regardless of the result, there is no doubt that this experience itself will become your valuable asset. Whether you win or lose, your worth does not change.
Let's give a heartfelt round of applause to yourself for having the courage to take on the challenge.
Since you have been working on this seriously, you can definitely do it. Let's believe in yourself for all the hard work you have put in so far!
With that said, thank you for reading this far once again.
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See you next time!
Bye for now!
Finswimming Specialist
Finfish President Yoshihide Sekino
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