😱 Cómo VENCER la ANSIEDAD y el NERVIOSISMO antes de una competición

Summary

The speaker discusses strategies to manage pre-competition anxiety, focusing on the difference between positive and negative stress, and how anxiety evolves when stress becomes overwhelming. The importance of bodily awareness, mindfulness practices like meditation and yoga, and preparation techniques like visualization are emphasized. Additionally, the speaker highlights how focusing on enjoyment and intrinsic motivation rather than the outcome can reduce anxiety. The use of association and dissociation techniques during running, as well as the value of mental rehearsal, also play key roles in lowering stress and enhancing performance.

Takeaways

• 😀 Stress has two dimensions: positive stress, which activates and motivates us, and negative stress, which occurs when the demands outweigh our perceived resources.
• 😀 Negative stress, when prolonged, leads to anxiety, which has both cognitive (excessive, catastrophic thoughts) and somatic (physical) components.
• 😀 Anxiety involves excessive, automatic, and invasive thoughts such as ‘I’m not prepared’ or ‘I won’t succeed’, which affect emotions and behavior.
• 😀 To manage anxiety, it's essential to shift focus from overthinking to body awareness, which helps reduce mental chatter and brings relaxation.
• 😀 Techniques like meditation, mindfulness, and yoga are popular in sports to reconnect with bodily sensations and quiet the mind.
• 😀 The more prepared and certain one is, the less anxiety is present due to reduced uncertainty about outcomes and strategies.
• 😀 Creating a mental plan or ‘playbook’ with alternative actions can help reduce anxiety by providing clear steps in case of obstacles.
• 😀 Visualization, or mentally rehearsing different outcomes, is effective in lowering anxiety by building certainty and a sense of readiness.
• 😀 Cultivating inner peace is key to managing anxiety. The ‘Stop, Look, Go’ method encourages slowing down, observing without judgment, and acting mindfully.
• 😀 Running and other repetitive exercises can induce a meditative state, reducing anxiety and allowing for mental relaxation through continuous motion.
• 😀 In sports, particularly for amateurs, focusing on enjoying the process rather than the outcome reduces anxiety and enhances performance.

Q & A

What is the main difference between positive and negative stress?

Positive stress is related to an energy boost that motivates and drives us to pursue our goals, whereas negative stress occurs when the demand exceeds the perception of available resources to handle the situation, leading to feelings of being overwhelmed.

How does stress transform into anxiety?

When negative stress is sustained over time, it transitions into anxiety. Anxiety is a response to overwhelming stress, and it involves both somatic (bodily) and cognitive (mental) components, including excessive, intrusive, and often catastrophic thoughts.

What cognitive patterns are common in anxiety?

In anxiety, there are automatic, invasive, and intolerable thoughts, often of a catastrophic nature. These thoughts can significantly affect emotional responses and behaviors, leading to negative emotions and maladaptive actions.

How does anxiety affect sleep and performance?

Anxiety often disrupts sleep due to excessive worrying, which in turn negatively impacts performance. The lack of sleep leads to decreased physical and mental readiness for tasks, particularly in competitive situations.

What is one effective way to combat anxiety, especially in a pre-competition setting?

One effective way to reduce anxiety is to focus on bodily sensations rather than thoughts. This can be achieved through practices like mindfulness, yoga, or meditation, which help ground the individual in the present moment and reduce mental chatter.

How can preparation and certainty help reduce anxiety?

Preparation helps reduce uncertainty, which is a key driver of anxiety. By developing a clear plan, visualizing different scenarios, and setting concrete goals, individuals can increase their sense of control and reduce anxiety about the unknown.

What role does mindfulness and meditation play in managing anxiety in sports?

Mindfulness and meditation help individuals focus on the present moment and their bodily sensations. This excludes distracting and anxiety-inducing thoughts, allowing for greater mental clarity and reduced anxiety, which is especially helpful in high-stress athletic situations.

What does the 'Stop, Look, Go' model teach about managing stress?

'Stop, Look, Go' is a model for reducing stress by pausing to observe what you're feeling without judgment. By accepting and acknowledging these feelings, you can then proceed to act in a way that is more aligned with your internal state, reducing the pressure of constant action.

How does physical exercise like running help with mental relaxation?

Running, as a repetitive and rhythm-based exercise, can act like a mantra. After a certain period, the body enters a state of flow, allowing the runner to disconnect from intrusive thoughts and achieve mental relaxation, making it easier to manage anxiety.

What is the difference between associative and dissociative techniques in running?

In associative techniques, runners focus on the feedback from their bodies, being aware of their movements, breath, and sensations. In dissociative techniques, the mind is distracted by unrelated thoughts, such as what to eat later. Research shows that associative techniques tend to be more effective for performance and anxiety management.