Dealing with pre-competition anxiety in Brazilian Jiu-Jitsu (BJJ) or any sport can indeed be challenging, but the two mindset shifts you outlined can be very effective. Here’s how to implement and expand on these ideas:

1. Reframe the Impact of Anxiety

Anxiety often gets a bad rap in competitive environments because it’s associated with nervousness and fear. However, by changing your interpretation of what anxiety represents, you can alter its impact on your performance. The key is to acknowledge that while anxiety may be present, it doesn’t dictate your abilities or the outcome.

Instead of viewing anxiety as a predictor of failure, see it as a natural response to something that matters to you. It’s important to recognize that feeling anxious doesn’t mean you are less prepared or less likely to succeed. Focus on preparation, strategies, and skills you’ve honed during training. This approach helps shift the emphasis from what you feel to what you can do, giving you more control over your performance.

2. Transform Anxiety into Excitement

The physiological symptoms of anxiety and excitement are very similar—increased heart rate, heightened senses, and a burst of adrenaline. This similarity means you can reinterpret anxiety as excitement, a much more empowering emotion. Start by telling yourself that the “nerves” you feel are actually a form of excitement about the opportunity to compete and showcase your skills.

To help solidify this mindset, practice mental rehearsal techniques where you visualize yourself feeling excited and performing well at the competition. Over time, this practice can help condition your mind to associate the physical symptoms of anxiety with positive outcomes rather than negative ones.

Additional Tips for Managing Competition Anxiety:

• Breathing Techniques: Implement deep breathing exercises to help control your heart rate and calm your mind as part of your pre-competition routine.
• Routine Development: Establish a consistent pre-match routine that includes warm-ups, stretching, and mental preparation to create a familiar pattern that eases anxiety.
• Focus on Learning: Shift your focus from winning to learning and improving. This perspective can reduce the pressure of competition and help you enjoy the experience more.
• Social Support: Lean on your teammates, coaches, and friends for support. Discussing your feelings and receiving encouragement can significantly alleviate anxiety.

Remember, the goal isn’t to eliminate anxiety completely but to manage it in a way that it becomes a tool rather than a barrier. By adopting these mindset shifts and combining them with practical strategies, you can turn pre-competition nerves into a source of power and motivation.