Managing competition nerves

Feeling nervous before a competition is completely normal, and your body responds with a "fight or flight" reaction that can leave you feeling sick or shaky. Here are a few ways to handle it.

Relaxation exercises and breathing. Try breathing exercises and active relaxation to signal to your brain that this is not a threatening situation.

Distraction. Chat to a friend about something else, everyday things for instance, to take your mind off the competition beforehand.

Food and drink. If you are worried about feeling sick, try something light such as a smoothie rather than solid food.

Challenge your fear. Keep putting yourself in competition situations. It can take a few goes to get used to the nerves and rediscover the joy of competing.

Give yourself time and prepare both mentally and physically. You can do this. Good luck!