{"id":9028,"date":"2018-10-18T17:16:42","date_gmt":"2018-10-18T17:16:42","guid":{"rendered":"http:\/\/www.peaksports.com\/sports-psychology-blog\/?p=9028"},"modified":"2025-06-17T07:39:47","modified_gmt":"2025-06-17T11:39:47","slug":"one-method-to-be-mentally-prepared","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/","title":{"rendered":"One Method to Be Mentally Prepared"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9037\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/10\/Combat-Uncertainly-and-Be-Mentally-Prepared1.jpg\" alt=\" Combat Uncertainly and Be Mentally Prepared\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/10\/Combat-Uncertainly-and-Be-Mentally-Prepared1.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2018\/10\/Combat-Uncertainly-and-Be-Mentally-Prepared1-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"How_to_Visualize_Your_Upcoming_Performance\"><\/span>How to Visualize Your Upcoming Performance<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#How_to_Visualize_Your_Upcoming_Performance\" >How to Visualize Your Upcoming Performance<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#The_main_reason_for_anxiety_prior_to_a_competition_is_uncertainty\" >The main reason for anxiety prior to a competition is uncertainty.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#What_is_the_answer_to_combat_uncertainty\" >What is the answer to combat uncertainty?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#A_relatable_example_of_the_effects_of_uncertainty_is_the_first_day_of_school_in_September%E2%80%A6\" >A relatable example of the effects of uncertainty is the first day of school in September&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#Visualizing_Your_Upcoming_Performance\" >Visualizing Your Upcoming Performance:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/#The_Relaxed_Athlete\" >The Relaxed Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>How has <strong>anxiety<\/strong> affected some of your athletic performances?<\/p>\n\n\n\n<p>Chances are that <strong>anxiety<\/strong> prior to an athletic performance caused you to play far below your ability.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_main_reason_for_anxiety_prior_to_a_competition_is_uncertainty\"><\/span>The main reason for anxiety prior to a competition is uncertainty.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Uncertainty can cause some athletes to <strong>mentally envision<\/strong> potential mistakes or <strong>fear<\/strong> the worst prior to a competition, which leads to <strong>tension<\/strong> and a <strong>lack of trust<\/strong> in your skills.<\/p>\n\n\n\n<p>While other athletes become <strong>anxious<\/strong> because they have no idea what to expect in the upcoming competition.<\/p>\n\n\n\n<p>Seeing the worst and fearing the worst become <strong>negative images<\/strong> that will ruin your performance every time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_answer_to_combat_uncertainty\"><\/span>What is the answer to combat uncertainty?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The answer to dealing with uncertainty is to experience the event before the event even happens.<\/p>\n\n\n\n<p>That\u2019s where <strong>visualization<\/strong> comes into play. <strong>Visualization<\/strong> helps you be <strong>mentally ready<\/strong> for the event so you feel you have &#8220;been there before&#8221;.<\/p>\n\n\n\n<p>If you have already experienced the event in your mind and <strong>visualized<\/strong> yourself <strong>succeeding,<\/strong> the upcoming event becomes known.<\/p>\n\n\n\n<p>That is, experiencing an athletic event in your mind through <strong>visualization reduces<\/strong> <strong>the anxiety<\/strong> that comes from uncertainty. Seeing yourself fail has the opposite affect.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_relatable_example_of_the_effects_of_uncertainty_is_the_first_day_of_school_in_September%E2%80%A6\"><\/span>A relatable example of the effects of uncertainty is the first day of school in September&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You don\u2019t know what to expect, new teachers, different classes and classroom, new classmates, a different schedule and uncertainty about how much homework and projects you will receive, a different grading system and possibly a brand new school&#8230;<\/p>\n\n\n\n<p>All the unknowns make the first few days of school nerve-wracking but after a few days, when you settle in, it feels more comfortable.<\/p>\n\n\n\n<p>Most of the <strong>uncertainty<\/strong> washes away and you are ready to get going with the year.<\/p>\n\n\n\n<p>Juliet Arnswold, a track and field athlete who specializes in the hurdles, has utilized <strong>visualization<\/strong> to help her <strong>mentally prepare<\/strong> prior to a competition.<\/p>\n\n\n\n<p>Arnswold uses <strong>visualization<\/strong> as a regular part of her <strong>pre-meet routine<\/strong> starting days prior to the event.<\/p>\n\n\n\n<p>Arnswold <strong>visualizes<\/strong> herself arriving at the meet, running through her warm-up and then <strong>visualizes<\/strong> her entire race, from start to finish including the time she had hoped to attain.<\/p>\n\n\n\n<p><strong>ARNSWOLD:<\/strong> <em>&#8220;Before going to sleep two nights before my race, I visualize myself going through all of the steps that I take on race day. This includes what I\u2019ll eat for breakfast\u2014oatmeal and a piece of peanut butter and banana toast. The visualization process gives me a plan of what I want to accomplish and helps me feel less anxious.&#8221;<\/em><\/p>\n\n\n\n<p>Images can make or break a performance.<\/p>\n\n\n\n<p>Instead of leaving competition to chance, <strong>visualization<\/strong> can help prepare you for success.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Visualizing_Your_Upcoming_Performance\"><\/span>Visualizing Your Upcoming Performance:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Think of the details. Rehearse your pre-competition meal.<\/p>\n\n\n\n<p>See yourself arriving to the competition site and getting ready in the locker room feeling <strong>relaxed<\/strong> and <strong>confident.<\/strong><\/p>\n\n\n\n<p>Image your <strong>pre-competition routine<\/strong> and your warm-up feeling excited and ready to perform with <strong>confidence<\/strong> and <strong>trust.<\/strong><\/p>\n\n\n\n<p>See yourself performing successfully and immerse yourself in the images of the competition.<\/p>\n\n\n\n<p>Vividly experience the sights, sounds, smells, tastes, movement, confident thoughts and positive emotions of your performance.<\/p>\n\n\n\n<p>When it&#8217;s time to compete, don&#8217;t expect your performance to be perfect like you experienced in your rehearsal. Accept that stuff happens and you have to adjust.<\/p>\n\n\n\n<p>As Ken Ravizza said many times, it&#8217;s not always about playing in the zone. As an athlete, &#8220;you have to be comfortable feeling uncomfortable.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-be-mentally-prepared-for-the-unexpected\/\"><strong>How to Be Mentally Prepared for the Unexpected<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/parents-athletes-quitting-sports\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/be-mentally-prepared-when-coach-calls-you-to-play\/\"><strong>Be Mentally Prepared When Coach Calls You To Play<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/parents-helping-young-athlete-who-wants-to-quit\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-psychology-success-story-be-prepared-mentally-for-the-big-wave\/\"><strong>Sports Psychology Success \u2013 Be Prepared Mentally for the Big Wave<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcas<\/strong>t<\/a>\u00a0on iTunes<br>*Subscribe to <strong><a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a> <\/strong>on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Relaxed_Athlete\"><\/span>The Relaxed Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2011\/03\/relaxed-athlete-small.jpg\" alt=\"The Relaxed Athlete\" class=\"wp-image-1543\" style=\"width:180px\"\/><\/figure>\n<\/div>\n\n\n<p><strong>The ability to relax and play your game under pressure is what separates the winner<\/strong> from the loser in any competition. Champion athletes train hard in practice, are motivated for the right reasons, and are able to raise their game in crunch-time with two minutes remaining in the game..<\/p>\n\n\n\n<p>A relaxed and confident performance begins in the mind! <strong>When you are mentally prepared to compete, you can have an optimal level of intensity AND poise!<\/strong><\/p>\n\n\n\n<p><strong>The Relaxed Athlete program<\/strong> is ideal for any athlete that wants to overcome pregame anxiety, worry, or excess tension and learn to perform with poise. It\u2019s also ideal for any coach or parent who wants to teach athletes to perform with poise and relaxation in competition.<\/p>\n\n\n<div class=\"gb-container gb-container-e17df0d5\">\n\n<a class=\"gb-button gb-button-68994dee gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-relaxed-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-89319240 gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-cd-workbooks\/products\/the-relaxed-athlete-cd\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to Visualize Your Upcoming Performance How has anxiety affected some of your athletic performances? Chances are that anxiety prior to an athletic performance caused you to play far below your ability. The main reason for anxiety prior to a competition is uncertainty. Uncertainty can cause some athletes to mentally envision potential mistakes or fear the worst prior &#8230; <a title=\"One Method to Be Mentally Prepared\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/one-method-to-be-mentally-prepared\/\" aria-label=\"Read more about One Method to Be Mentally Prepared\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":9036,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,142,40],"tags":[525,620],"class_list":["post-9028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-game-of-sports","category-sports-psychology-tips","category-mental-preparation","tag-mental-game-in-sports","tag-mental-preparation-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.6.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"How has anxiety affected your athletic performances? 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