How do Athletes Get Comfortable with a New Arena?
New competition environments can increase anxiety by removing the sense of control
athletes rely on. Unfamiliar surroundings can disrupt focus and shake confidence, even for
seasoned competitors. National champion Amanda Vestri emphasized how course familiarity
helped her manage effort and stick to her strategy during her 6K championship win. Getting
comfortable in a new setting is a key mental skill that boosts confidence and performance.
Do you become anxious when competing in a new competition venue? Stepping into a new competition arena, whether it’s a stadium, court, field, pool, or course, can be nerve-wracking and overwhelming.
The unfamiliar and unknown bring about anxiety. When you are in a new environment, it removes the sense of control you usually rely on to feel prepared. Instead of focusing on your competition strategy, you may be worried about the “unexpected.”
The unknown can make even the most prepared athletes feel unsettled or thrown off their rhythm.
However, learning how to adapt quickly and feel comfortable in unfamiliar, competitive settings is a powerful mental skill. It allows you to stay focused, trust your preparation, and get into the flow of the competition sooner.
When you become familiar with the unfamiliar, you will compete with more confidence and resilience and perform at your peak no matter where you compete.
National champion runner Amanda Vestri understands the importance of developing a comfort level before each 6K road race.
At the 2025 USA Track and Field Women’s 6K Championship, Vestri won her first national title. Vestri grabbed the lead after the first mile and won in 18:28.57, almost seven seconds ahead of the field. The victory was Vestri’s first since March 2024.
Vestri stated that her familiarity with Canton’s 6K road course helped her feel comfortable with the course and increased her confidence in the process.
VESTRI: “Just knowing the course, the turns and the elevation helps a lot, There’s a decent sized hill right after two miles. You have to grind it a little bit. After that, it’s a pretty nice downhill the rest of the way.”
Vestri’s course familiarity enabled her to focus on her race strategy and manage her effort, instead of worrying about what the course would bring next.
VESTRI: “Toward the end, I was getting pretty hot. It started to get a little bit too warm. I really just tried to manage my effort throughout the race. The last 1K was probably the hardest part, but overall it was a good effort.”
New competitive venue present new challenges. Therefore, it’s essential to get a feel for your surroundings to avoid feeling overwhelmed.
By learning to manage the unknown and stay focused on what you can control, you give yourself the best chance to perform at your peak.
4 Ways to Feel Comfortable at a New Arena
1. Perform a Walk-Through
Arrive early. Walk around the facility. Check the layout, field, warm-up area, restrooms, and entrances. The more familiar you are, the less uncertainty you feel. Use the time to settle in and get comfortable. This lowers anxiety and helps you focus on your performance.
2. Visualize Your Performance
Close your eyes and picture the environment. See yourself walking into the facility feeling calm and confident. Then, mentally walk through your performance. Visualize each step of your routine or game plan. Use this to build certainty and trust in your preparation. Visualization helps your brain rehearse success before you compete.
3. Use Relaxation Strategies
Unfamiliar settings can increase physical tension and mental stress. Use a short breathing routine to calm your body. Try progressive muscle relaxation to reduce tightness. Use self-talk to remind yourself you’re ready and prepared. These techniques help you stay composed and in control.
4. Be Prepared
Pack everything you need the night before. Double-check your uniform, shoes, equipment, water, and snacks. Know the directions to the venue. Plan extra time for traffic or delays. Rushing creates pressure you can avoid. Preparation helps you feel confident and organized when you arrive.
Conclusion
You can’t always control the venue, but you can control how you prepare. Use strategies like walk-throughs, visualization, relaxation, and pre-event planning to reduce anxiety. When you take steps to feel comfortable in unfamiliar settings, you give yourself the best chance to stay focused and compete at your highest level.
FAQ – Competing in a New Arena
Why do I feel more anxious in a new competition environment?
Unfamiliar settings remove the comfort and control you’re used to. This uncertainty shifts your focus from your strategy to the unknown, which increases anxiety.
How does familiarity with a course or arena help performance?
Familiarity reduces mental distractions. When you know the layout, you can focus on execution instead of reacting to surprises.
What should I do when I can’t visit the venue before the event?
Study maps, photos, or videos of the venue. Visualize yourself there and rehearse your routine. Mental preparation still builds comfort.
What are quick ways to reduce nerves before competing?
Use controlled breathing. Repeat calming self-talk. Focus on your pre-performance routine. These tools help center your attention.
Why is arriving early important?
It gives you time to get settled, adjust to the environment, and avoid feeling rushed. Feeling in control early helps calm nerves.
Can these strategies work for any sport?
Yes. Whether you’re running a race, playing a match, or performing a routine, preparation and mental comfort help you compete with more confidence.
Related Sports Psychology Article
- Embracing the Underdog Mindset in Sports
- How to Break a Losing Season
- How a Common Goal Helps Teams Overcome Adversity
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