The pressure to perform often arises from the meaning, value, and importance we give to the match and to winning. Many athletes struggle to perform under pressure because they simply don’t have the tools needed to handle the pressure to compete at their best.
The two tools listed below are a basic framework to help get you started on managing nerves in big matches.
1 – Meaning
How much does this game mean to you?
If your response it means everything, you’re gonna ignite your nervous system and enter into fight, flight, or freeze mode without question.
A better way to view your tennis matches as well as practice is that they all matter the same.
Your practice matters just as much as a big match because it’s during your practice that you develop the skills to win the big match.
Treat all sessions on the court the same, and you’ll find your nerves will quiet down dramatically.
Nothing has meaning until we give meaning to it. – Dr. Jay Cavanaugh
Let’s next talk about an easy strategy for reducing the value of your next match.
2 – Value
We buy things we value, we put effort into things we value, and we get to choose how valuable things are to us.
The next time you feel your nerves getting triggered and the anxiety comes rolling in, ask yourself one very simple question.
What dollar value am I assigning to this match?
This creates a moment for you to pause and reflect on your response which has a secondary effect of reducing your anxiety.
Let’s imagine you value the importance of this match at $1,000.
Next, you’ll want to reduce its value by about 90% to $100 or maybe even $50.
We often place too much value on things that are only a small part of our lives.
Your happiness is more important than this match.
Your family is more important than this match.
How you show up is more important than the results of this match.
The statements above support the devaluing of the match down to $50-$100 in a snap.
Try this technique out the next time you play and enjoy the calmness that sets in.
