Emotion Racket for Anxiety

 

Emotion Wheel for Anxiety in a Competitive Tennis Player

Definition of Anxiety Anxiety is an emotional state characterized by feelings of worry, nervousness, or unease, often about an imminent event or uncertain outcome.

Similar Emotions

  • Fear
  • Nervousness
  • Apprehension
  • Tension
  • Worry

The Faces of Anxiety


 

  • Pre-Match Jitters: Nervousness before a game, worrying about performance.
  • Performance Anxiety: Fear of losing or not playing well during a match.
  • Generalized Anxiety: Ongoing worry about falling behind, am I doing enough, am I doing the right things, what competition should I enter, rankings and overall unease about future.

 

 

 

 

What Anxiety Feels Like

  • Emotional: Overwhelming worry, dread, or panic.
  • Physical: Increased heart rate, sweating, trembling, shortness of breath, nausea. The polar opposite of relaxed and free.
  • Mental: Racing thoughts, difficulty concentrating, overthinking, ruminating, catastrophizing.

What Anxiety Sounds Like

  • Verbal Expressions: Repeated questioning or doubting oneself, voicing worries, seeking reassurance.
  • Tone: Quivering or shaky voice, rapid speech, hesitant or unsure statements.

How Does Anxiety Affect Performance Short Term

  • Focus: Decreased concentration and fear of full engagement with sport.
  • Coordination: Physical symptoms like trembling can impair motor skills and coordination.
  • Decision-Making: Overthinking and doubt can lead to hesitation, poor choices, and overall feelings of doubt and dread at most pivotal moments of competition.

How Does Anxiety Affect Performance Long Term

  • Confidence: Chronic anxiety erodes self-confidence and self-esteem.
  • Motivation: Persistent worry may reduce enjoyment and motivation to play.
  • Health: Long-term anxiety can lead to burnout, fatigue, and physical health issues, preventing one from reaching their goals.

What Purpose Does Anxiety Fill

  • Alertness: Heightens awareness and prepares the body to respond to perceived threats.
  • Motivation: Can drive preparation and focus on improving performance.
  • Adaptation: Encourages reflection on potential risks and areas needing improvement.

What Are Anxiety's Triggers

  • High Stakes: Important matches or tournaments with high expectations.
  • Performance Pressure: Fear of underperforming or making mistakes.
  • Criticism: Negative feedback from coaches, peers, or oneself.
  • Comparisons: Comparing oneself to other players or past performances.
  • Uncertainty: Lack of preparation, new or unexpected challenges.
  • Injuries: Fear of injury or returning from an injury.

Best Ways to Manage Anxiety

  1. Preparation:

    • Thoroughly prepare for matches to build confidence.
    • Develop and stick to pre-match routines to create a sense of control.

  2. Mindfulness and Relaxation Techniques:

    • Practice deep breathing, meditation, or progressive muscle relaxation to calm the mind and body as detailed in our Morning Routines section of Daily Care.

  3. Positive Visualization:

    • Visualize successful performance and positive outcomes to build confidence.

  4. Positive Self-Talk:

    • Replace negative thoughts with mantras and positive affirmations.

  5. Mindfulness Work:

    • Staying present focusing on the immediate task at hand rather than worrying about the outcome.

  6. Physical Activity:

    • Burn off that negative energy. Push yourself in your physical training to over ride general anxiety levels.

  7. Seek Support:

    • Talk to a coach, mentor, or sports psychologist about anxiety and strategies to manage it.

  8. Healthy Lifestyle:

    • Ensure adequate sleep, nutrition, and hydration to support physical and mental well-being.

  9. Set Realistic Goals:

    • Break down larger goals into smaller, achievable steps to avoid feeling overwhelmed.

  10. Reflect and Learn:

    • After matches, reflect on anxiety triggers and responses to develop better strategies for future situations.

By recognizing, understanding, and managing anxiety effectively, competitive tennis players will enhance their performance and better maintain their well-being both on and off the court.

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