Extreme nerves before a competition

Nerves before a performance, such as a competition, are something many people experience. A small dose of nerves can help you perform better and feel sharper, but when the body's response becomes too strong it often turns difficult. That is when you can experience what you describe, such as dizziness, nausea and tension. This reaction happens because the brain reads your nerves as a threat to your life. Blood moves from the brain to the larger muscles so that you can run, which is why shaking is common, and away from the stomach for the same reason, which is why many people feel sick or have stomach trouble. From the brain's point of view this can feel pointless, but our brain still works the way it did thousands of years ago.

It often helps to make the brain understand that this is not a threatening situation. You can do this with breathing exercises, active relaxation (tensing and then releasing different muscles), and by doing whatever usually relaxes you in everyday situations at home. That might be chatting with friends, mucking out, even watching a funny clip on YouTube. Many people believe you have to "get into your bubble to psych yourself up", but the truth is that for many riders this is not the most effective approach when you are too nervous. It feeds the worry, and the brain registers that "this is not how it usually is".

Beyond that tip, it is important to put yourself in these situations often, because practice builds the skill. The more times you face performance situations and practise finding calm and focus, the better you become at it.

Good luck! ⭐️