Nervousness and fear before a game are normal Fear, nerves, and physical tension before training or games are a normal and natural response of the body, coming from the fight–flight–freeze system. These responses are not a sign of weakness or failure, but a way your nervous system tries to protect and prepare you for an important moment. Even the best athletes feel nervous!
Flight or fight response
Breathing helps calm the body When you breathe slowly, your brain knows you are safe and your body starts to relax. Exercise: Breathe in for 5 seconds through your nose, out for 5 seconds through your nose or mouth, for 1–2 minutes. When you focus on something pleasant or safe, your brain calms down more easily. Exercise: Look around and find one thing you like (a color, an object) and observe it for at least 30 seconds. Keep your attention on the pleasant feeling it creates in your body.
Breathing and grounding exercises
How much pressure overwhelms us is influenced by our self-image – how we see ourselves and talk to ourselves. Healthy self-image doesn’t mean being perfect, it means accepting both your strengths and weaknesses and knowing that mistakes don’t define your value. That’s why part of preparing for a game is also working on yourself.
Cognitive triangle
Taking care of yourself (enough sleep, healthy and balanced diet, recovery, limiting phone use) is an essential part of your body, brain, and nervous system functioning well. When you sleep enough, eat properly, and rest, your body handles stress and pressure more easily. Research shows that excessive phone use, especially before sleep or a game, increases fatigue and reduces focus. Exercise: 30–60 minutes before bedtime, put your phone away and do something calm (stretch, listen to music, read).
Self care
How you talk to yourself and others affects the whole team and its atmosphere. When team members take care of themselves, understand their reactions, and treat each other respectfully, a safe team environment forms where it’s easier to grow, cooperate, and achieve success.