Playoffs are here. Do you know what that means? Increased nervous energy, sleepless nights, loss of appetite, stress, anxiety, and more! Not just for the athlete, but for their coaches and parents as well. More commonly known as jitters, butterflies, or nerves, athletes deal with these emotions and feelings all the time, and it’s okay! It’s more common than one might imagine! Healthy jitters, butterflies, etc., simply shows you care! You care about your sport, your performance, your teammates, the game, the win! There is a lot athletes have to deal with in preparation for playoffs! Unhealthy stress and anxiety should not be one of them. So, what is an athlete to do? One technique is grounding yourself!
Grounding exercises are techniques that help individuals connect with the present moment. Grounding also helps alleviate stress, and manage overwhelming emotions or anxiety. You can use it daily, and it doesn’t require any special tools or preparation. Here are 5 grounding exercises that you can try…
- 5-4-3-2-1 Technique
This technique is a popular one. You can do it anywhere, does not require any extra items or materials and only takes a few seconds.
*Name five things you can see in your immediate surroundings.
*Identify four things you can touch.
*Acknowledge three things you can hear.
*Notice two things you can smell.
*Recognize one thing you can taste (candy, gum) or something you like about yourself.
- Deep Breathing
Deep breathing is excellent for grounding yourself and calming your nerves. There are many deep breathing exercises you can try. Here is an example of one.
*Inhale deeply through your nose, counting to four.
*Hold your breath for a count of four.
*Exhale slowly through your mouth, counting to four.
*Repeat several times, focusing on your breath and its rhythm, until you feel calm and focused.
- Grounding Affirmations
Repeat positive affirmations to yourself, such as “I am good at my sport,” “I am safe,” “I got this,” “I am in control,” or “I am grounded.” This can help shift your mindset and create a sense of stability. Affirmations also reminds you of who you are, what you can do, and why you are here!
- Grounding Through Touch
Hold onto an object with an interesting texture. If you play a sport with an object, like basketball, baseball, soccer, hold onto the ball. If you don’t, find an object or carry one with you. Close your eyes and pay attention to how it feels in your hands. Notice its temperature, weight, and any sensations it creates.
- Grounding Through Movement
Moving your body is a good grounding technique. If you’re able to, do a simple round of exercises. Whether it is stretching. jumping jacks, push-ups, toe touches, running in place, etc. Choose an exercise that is simple and can be done without equipment.
There are other grounding exercises like counting, listing, using sensory objects, and more. Experiment with different grounding exercises to find what works best for you. These techniques can be valuable tools for managing stress, anxiety, or overwhelming emotions by bringing your attention to the present moment. HOPE and The Right Fit wishes you luck with your playoff run!
More Resources
Want To Learn More About Grounding Techniques?
9 Key Strategies To Calm Nerves Before A Match Or Trial
How To Prevent Competition Anxiety
Recent Comments