8 tips to overcome fear
Have you ever felt that your own fears have caused you to miss out on opportunities to succeed or lead to you not consistently showing up at your best? Whether it’s the fear of failure, the fear of what other people think, the fear of not being good enough, or any other fear we all experience at some point, FEARS are what hold back athletes the most from reaching their true potential.
Mark my words: You are not the only one who feels fear, as it is an emotion that we all experience from time to time. Psychologist and self-compassion expert Kristin Neff calls it “Common Humanity”, and says that, “you don’t feel fear because something is wrong with you, you feel fear because you are a human being, and it is a common human experience.”
The truth is that it can be especially challenging for athletes because when you're out on the field, fear can cause you to hesitate, second-guess yourself, play tense, and ultimately limit your potential. But here's the good news: with the right mindset and tools, you can develop the courage to act in the presence of fears and overcome them.
It all starts with identifying them and understanding where they come from. Are you afraid of failing because you don't want to let your teammates, coaches, or parents down? Are you afraid of making a mistake because you worry about what others think and don’t want to be embarrassed? Once you identify your fears, you can start to develop strategies for overcoming them.
Here are some 8 tips to help you overcome any fear you may have:
Acknowledge your fears: Don't try to ignore or suppress your fears. Acknowledge them and understand where they come from. Remember the concept of ‘Common Humanity’, knowing that we all have fears and different levels of stress/anxiety. It’s not because something’s wrong with you, it’s because you are human. Fear doesn’t discriminate.
Get comfortable being uncomfortable: Your infinite potential lies right outside of your comfort zone. Stepping outside of it is the only way to truly grow. It doesn’t get easier, but it will feel like it does because you will get STRONGER each time you approach (rather than avoid) your fears.
Control the Controllables: You don’t control what other people do, think, or say, so don’t waste any time on that. Focus all of your energy on the present-moment and what’s in your control, such as taking a deep breath, self-talk, preparation, body language, and overall attitude.
Visualize success: Use visualization techniques to imagine yourself acting in the presence of fear and successfully completing a play or performing at your best. This will drastically improve your confidence and courage.
Threat vs. Challenge: How we perceive our fears determines our response physiologically (physically) and psychologically (mentally). Know that fear is just a feeling. The way our body responds to fear and excitement are scientifically proven to be the same. Approaching fear like a CHALLENGE will lead to you playing free and loose, and a sense of calm confidence. Approaching fear like a THREAT will lead to stress, tension, pressure, and self-doubt. Approach uncomfortable times as a CHALLENGE (that you can handle!), not a THREAT to your life and well-being.
Win or Learn: Learning is winning, so take time to learn whenever you make a mistake and then everything turns into a WIN or WIN! When you inevitably fall short of your standards, say “that’s not me”, learn from it and turn it into fuel for your growth. This mindset will lead to way more fun, and way less fear, pressure, and anxiety before, during & after competition.
Bring It On: Say BRING IT ON the moment you feel any type of fear! These 3 words will lead to you approaching it like a CHALLENGE and make the fear go from an obstacle to an asset that now fuels your performance. I promise, you saying “BRING IT ON” is a game and life changer!
Seek support: Talk to your coaches, teammates, parents or anyone else you can trust about your fears. Sometimes just talking about your fears can start the process of you overcoming them.
Remember, fear is a natural human emotion, but it doesn't have to hold you back. With these tips, you can identify and overcome your fears to reach your full potential, both as an athlete and as a person.
