Managing Tension in Competition

Competition creates tension. This page provides protocols for managing tension before, during, and after high-pressure situations.

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Pre-Match Preparation

The Night Before

Tension often begins before you arrive at the terrain:

Time	Action
Evening	Light meal, familiar routine
Before bed	Brief PMR or relaxation (10 min)
If anxious	Write concerns on paper (brain dump)
Sleep environment	Cool, dark, quiet

Morning of Competition

Time Before Match	Action
Wake	Normal time, don't oversleep
First hour	Normal routine, avoid checking phone obsessively
Breakfast	Familiar foods, adequate but not heavy
Pre-departure	Brief PMR or abbreviated relaxation

Arrival at Venue

The 20-Minute Protocol:

1. Minutes 1-5: Arrive, assess environment, locate facilities
2. Minutes 6-10: Light movement, walk around, gentle stretching
3. Minutes 11-15: Find quiet spot, breathing exercises
4. Minutes 16-20: Warm-up throws, gradually increasing focus

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During Match Protocols

Between Points

The 30-Second Reset:

1. Step away from the action (physically if possible)
2. Shoulder drop — Quick tension release
3. One deep breath — Full exhale emphasis
4. Refocus — "What's next?" not "What happened?"

Between Ends

The 60-Second Protocol:

Use breaks between ends to reset completely:

1. Physical reset (20 sec)

   • Walk to your area
   • Shake out hands
   • Roll shoulders

2. Mental reset (20 sec)

   • Leave the last end behind
   • Focus on "new game starts now"

3. Preparation (20 sec)

   • Consider position for next end
   • Visualize your first throw

Before Crucial Throws

When the stakes are high:

1. Acknowledge the pressure (don't pretend it's not there)
2. Body scan — Find and release tension
3. Grip check — Tense-release-optimal
4. Breath — Full cycle, slow exhale
5. Routine — Execute your standard pre-shot routine
6. Cue word — Your personal trigger for "release"

Trust Your Routine

Under pressure, your routine is your anchor. Don't change it—rely on it.

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Recognizing Arousal Levels

Signs You're Over-Aroused

Physical	Mental
Tight grip	Racing thoughts
Raised shoulders	Focus on outcome
Shallow breathing	Negative self-talk
Rushed movements	Worry about mistakes
Restless, fidgety	Difficulty deciding

Action: Use calming techniques (4-7-8 breathing, shoulder drops)

Signs You're Under-Aroused

Physical	Mental
Sluggish movement	Difficulty focusing
Low energy	Going through motions
Careless setup	Not engaged
Loose attention	Mind wandering

Action: Use activation techniques (quick movements, energizing self-talk, physical shake-out)

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Emergency Protocols

"I'm Too Tense"

When tension is affecting your performance:

The 60-Second Emergency Reset:

1. Step away from immediate situation
2. Ground yourself — Feel feet on ground
3. Forceful exhale — Push air out completely
4. Shoulder drop — Exaggerated raise and drop
5. Shake hands — Loose, 10 seconds
6. Slow breath — 4-7-8 pattern once
7. Return with single focus word

"I Can't Stop Thinking About Mistakes"

Post-mistake mental spiral:

1. Acknowledge: "That happened"
2. Accept: "It's done, can't change it"
3. Analyze briefly: "What's the lesson?" (3 seconds max)
4. Act: "What's my next action?"

Don't Suppress

Trying to "not think about it" increases thoughts. Acknowledge, then redirect.

"I'm Choking"

When performance has clearly degraded:

1. Call a timeout if available (water, bathroom)
2. Physical first — Walk, breathe, move
3. Slow everything down — Deliberately move at 70% speed
4. Simplify — Don't try to be brilliant, just execute basics
5. One throw at a time — Forget the score, focus on this single action

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Score-Specific Tension

When Winning

Tension can increase when protecting a lead:

• Risk: Becoming conservative, tight, "not to lose" mindset
• Strategy: Keep playing your game, don't change what's working
• Self-talk: "Execute the process" not "Protect the lead"

When Losing

Desperation creates different tension:

• Risk: Forcing, taking low-percentage shots, rushing
• Strategy: Accept the deficit, focus on winning THIS point
• Self-talk: "One point at a time" not "I need to catch up"

Close Games

Maximum tension situations:

• Risk: Over-thinking every decision, paralysis
• Strategy: Trust your training, commit fully to choices
• Self-talk: "I've prepared for this" not "This is so important"

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Post-Match Tension Management

Win or lose, process the match properly:

Immediately After

1. Hydrate — Physical reset
2. Brief acknowledgment — Win: appreciate, Loss: accept
3. Avoid analysis — Too soon for objective review

30-60 Minutes After

1. Light movement — Walk, stretch
2. Social connection — Talk about something other than the match
3. Eat — Restore energy

Later That Day

1. Brief review — What went well? What to improve?
2. Write it down — Capture insights
3. Let it go — It's done

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Building Competition Resilience

Tension management improves with practice:

Training Simulation

• Practice under artificial pressure
• Create consequences in training
• Simulate competition scenarios

Gradual Exposure

• Start with low-stakes competitions
• Build up to higher pressure
• Learn your patterns in real situations

Post-Competition Learning

• Review what triggered tension
• Note what helped manage it
• Refine your protocols

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Related Content

• Understanding Tension — The science of tension
• Tension Release Techniques — PMR and breathing
• Mental Strength — Handling pressure
• Pre-Shot Routine — Consistent execution