Why is fear such a debilitating problem for many athletes? Fear is an emotion that we experience when we face danger or when we believe we are in danger. This belief or perception that we are in danger is often the root cause for most athletes. And this perception of fear causes our body and brain to react, which impacts our performance.
Here’s an example: Recently, I took up the sport of triathlon. Prior to five years ago, my swimming skills were enough to ensure my safety in a pool or lake, but not enough to propel me through the water with any speed. As I enter longer distances, my mind creates this fear of open water swim. I think, “Okay, I can do 500m, but how am I going to swim 4km for the ironman?” I create fear because I perceive there’s a danger, and then I put obstacles in my way, such as not going to open-water swim practices. It’s total self-sabotage.
But there’s a way to conquer fear. First, have a dialogue with it. I think of Fear as a person. Fear’s job is to alert me of possible dangers. Fear makes sure I’m aware – he freaks out, gets all nervous and sweaty and panicky. But I can have a conversation with Fear. Here’s how it goes: “Hey Fear, thanks for pointing out all the potential dangers. But here are all the reasons why I CAN do this, and why I don’t need to be afraid: I’ve been training in the pool all summer, I know how to swim. I might not have done lots of open water swimming, but I can change that. I’m going to join the local triathlon group and start getting in the water. I can do this.”
This conversation can give me enough of a nudge to get me to the lake. And it did. My first open water swim practice wasn’t great. I panicked because I think I felt the plants and little fish touch me. But I went back, and it was better. I kept telling myself, “You can do this, just keep practicing and it will get easier. Face your fear. You’ve got this.”
The combination and repetition of encouraging self-talk and facing my fear head-on in small manageable bites resulted in me getting more and more comfortable with my swim. I’ve now actually completed the 4km distance.
Does that mean I’ll never be afraid or nervous or doubtful again? No. But I’m not trying to eliminate fear. It is useful; but I get to decide if Fear will paralyze me or if it will simply do its job of warning me and ensuring that I take the proper steps to prepare. So, bring it on, Fear, I have the tools to conquer you!
By Natascha Wesch, PhD
Natascha Wesch is a Canadian Certified Counsellor (CCC) and a Mental Performance Consultant in private practice who works with individual athletes, coaches, teams and performing artists of all levels and backgrounds. Natascha has over 25 years of high performance sport experience as a former international athlete and coach. As well, Natascha is highly trained in the fields of Sport Psychology and High Performance Sport, and is a professor at Western University. To learn more and to contact her, visit her website: www.elitemindperformance.com. Or find her on Facebook: www.facebook.com/elitemindperformance
