Imagine you are walking, unsuspectingly, down an L-shaped hallway when, out of nowhere, someone jumps out and screams in your face. At best, you jump backwards and gasp; at worst, the person who has frightened you gets an old-fashioned knuckle sandwich. Now, envision you are walking down a straight hallway when you see a passerby approaching from roughly 20-feet. As they come close, they shout, “Boo!” You give them a puzzled look, perhaps chuckle, and continue your progress, taking the sudden or unexpected outburst in stride. That “corner” can be the opening serve of a match, the first tee box, the moment before stepping up to a podium and speaking to a crowded room. Fear loves to hide around the corner, and when it does, it hijacks performance.
When we are prepared for moments of fear, we move out of reactivity and into deliberate action. We use the rational/thinking part of the brain, not just the survival portions of our brains. We respond thoughtfully, not just instinctively. Proactively preparing for moments of performance anxiety, understanding our anxiety triggers, and responding with clarity creates power and control in performance settings.
The goal is not to eliminate the fear altogether (fear is normal and even protective—it keeps us safe and it signals that we value what we are doing). Instead, our mission is to move from “reacting” to “responding.” To do that, we must prepare our minds as much as we prepare our bodies for these L-shaped hallway moments.
In order to turn Oh S*** moments into Oh Yeah moments in the future, try to:
Anticipate the Corners: Know your triggers and expect pressure-packed moments to alter your mind and body…Be sure to have a “Response Plan.”
Breathe!: In through the nose, out through the mouth to ground yourself.
Anchor yourself: Have a mantra/word that calms/focuses your brain or rely on a small physical gesture that clears mental clutter (i.e., Tipping your cap, closing your golf glove, etc.).
Reframe the Signal: Remind yourself that you are excited, prepared, and fear indicates value.
Run Mental Reps: Visualize, using all five senses, encountering moments of fear with clarity, commitment, and calm focus.