6 Ways to Calm Down Before Your Next Big Game

1. Train Hard

Don't just expect your natural talent and ability to carry you through each game. It doesn't matter how good you are, you must train to get (and stay) on top of your sport. Training prepares your body and mind for what you will experience during a game so you can approach competition calmly and with confidence.

Many athletes find that cross-training has many benefits. It helps increase your overall fitness levels and may reduce your chance of suffering an injury. It also allows you the flexibility to train under different circumstances and conditions.

2. Try Herbal Supplements

Some herbs are known for their calming properties. If you find yourself anxious or nervous before a game, you might want to try adding supplements with lavender, ginger, chamomile, or valerian root into your diet. Each has been shown to help with the symptoms of anxiety and promote a feeling of calm. Many athletes are turning to CBD gummies and tinctures to help boost performance and reduce anxiety.

3. Get Plenty of Sleep

Getting enough high-quality sleep may boost your athletic performance. At least in team sports, there is a direct link between the quality and quantity of an athlete's sleep and their competitive success. It also reduces your risk of injury and contributes to better overall health and emotional wellness.

Getting insufficient sleep can impair your focus and concentration, which may negatively impact your athletic performance. The current recommendations are to get between seven and nine hours of sleep each night, although elite athletes may need more than that. If you aren't getting enough sleep, you might try lowering the temperature in your room and setting up a regular nighttime routine to help.

4. Stay Hydrated

When your body doesn't have enough fluids, cortisol levels, your heart rate, and blood pressure can all increase. The organs have to work harder to clear metabolic waste, and muscles suffer from reduced output and slower recovery times. Dehydration and stress are also intertwined. Even slight dehydration can quickly lead to stress within your body, so take time to sip some water leading up to your next game.

Staying hydrated will help ensure that all systems are operating properly and help reduce the cortisol levels in your body. Cortisol is also known as the stress hormone. It is responsible for the fight or flight response, which can leave you feeling unnecessarily anxious if there is no immediate danger. It may

5. Use Aromatherapy

Aromatherapy is an ancient healing practice that uses scents derived from plants to heal and calm. As you breathe in the aromatic compounds in certain plants, your body reacts in predictable ways. Some oils that are known for their calming properties include lavender, ylang ylang, clary sage, and bergamot or lemon.

Try adding a few drops of your favorite calming oil into a portable diffuser and keep it with you before games in case the jitters make an appearance. Because it works by exposing the sensitive olfactory organs to chemicals within the plant extracts, it is important that you use pure essential oils instead of chemical fragrance oils.

6. Practice Meditation

Mindfulness meditation has been shown to reduce several of the markers of stress within your body. Some research indicates that, when practiced regularly, it is as beneficial as a vacation. Find a mini-meditation session you can fit in anywhere and practice it when you feel nervous before a game.

You want to be amped up before your big game, but in a positive and healthy way. The next time you are worried about athletic performance, try these strategies to replace anxiety with excitement and anticipation.