Managing Nerves Before Big Events

Managing Nerves Before Big Events

Feeling nervous before a big competition is one of the most universal experiences in sport. Whether it's a championship final, a selection trial, a debut appearance, or simply an event that matters, pre-event nerves show up for almost everyone. Yet despite how common they are, many athletes still interpret nerves as a sign that something is wrong.

From a sport psychology perspective, nerves are not the enemy. In fact, they are often a signal that your mind and body are preparing for performance. The key difference between athletes who perform well under pressure and those who struggle is not whether they feel nervous, but how they understand and manage those nerves.

This blog explores why nerves occur before big events, how they affect performance, and evidence-based strategies athletes can use to manage pre-event anxiety effectively.

Why Do We Get Nervous Before Competition?

Pre-competition nerves are best understood through the lens of performance anxiety, which involves both cognitive (mental) and somatic (physical) components (Martens et al., 1990).

Common symptoms include:

• Racing thoughts or worry about outcomes
• Increased heart rate and muscle tension
• Butterflies in the stomach or nausea
• Difficulty sleeping before competition
• Heightened self-consciousness

These reactions are driven by the body's stress response, activated when the brain perceives a situation as important or uncertain. The release of adrenaline and cortisol increases alertness, reaction speed, and energy availability, all potentially beneficial for sport performance (McEwen, 2007).

Problems arise when athletes interpret these sensations as threatening rather than helpful.

Nerves vs Anxiety: An Important Distinction

Not all nerves are harmful. Research consistently shows that moderate levels of arousal can enhance performance, particularly in tasks requiring strength, speed, and power (Yerkes & Dodson, 1908).

What matters most is how an athlete interprets their arousal:

Facilitative interpretation: “My body is gearing up to perform.”

Debilitative interpretation: “I'm nervous, so I'm going to mess this up.”

Jones et al. (1994) demonstrated that elite athletes tend to view pre-competition anxiety as helpful, whereas less experienced athletes often see it as harmful. This reappraisal alone can significantly change performance outcomes.

Common Mistakes Athletes Make With Nerves

Before looking at solutions, it's worth highlighting a few unhelpful approaches athletes often take:

Trying to eliminate nerves completely

This sets an unrealistic goal and often increases anxiety when nerves inevitably appear.

Over-controlling thoughts

Forcing yourself to “stop thinking” can backfire, making intrusive thoughts stronger (Wegner, 1994).

Last-minute over-preparation

Excessive reviewing, analysing, or changing routines close to competition can increase uncertainty rather than reduce it.

Effective nerve management is about working with the nervous system, not fighting it.

Evidence-Based Strategies to Manage Pre-Event Nerves

Reframe Nerves as Readiness

Cognitive reappraisal is one of the most powerful tools in sport psychology. Instead of labelling sensations as anxiety, athletes are encouraged to interpret them as signs of readiness.

Research by Jamieson et al. (2013) shows that reframing stress responses as functional improves performance under pressure by optimising cardiovascular responses and attentional focus.

Practical application:

• Replace “I'm nervous” with “I'm ready”
• Link sensations to previous successful performances
• Remind yourself that nerves mean the event matters to you

Control What You Can: Pre-Performance Routines

Pre-performance routines provide structure and predictability, reducing uncertainty which is a key driver of anxiety (Cotterill, 2010).

Well-designed routines help:

• Anchor attention in the present moment
• Regulate arousal levels
• Create a sense of control before competition

Effective routines often include:

• A consistent warm-up sequence
• Brief breathing or grounding exercises
• Cue words or focus statements

Physical actions that signal “performance mode”

The goal is consistency, not perfection.

Use Breathing to Regulate Arousal

Breathing techniques directly influence the autonomic nervous system. Slow, controlled breathing activates the parasympathetic response, helping to reduce excessive arousal (Jerath et al., 2015).

One commonly used method in sport:

• Inhale for 4 seconds
• Exhale for 6–8 seconds
• Repeat for 2–3 minutes

This approach has been shown to reduce somatic anxiety while maintaining optimal alertness (Paul & Garg, 2012).

Shift Focus Away from Outcomes

Outcome-focused thinking (“What if I fail?”) is strongly associated with increased anxiety and attentional disruption (Wilson et al., 2009).

Process-focused attention, by contrast, helps athletes stay engaged with controllable actions.

Examples include:

• Technical cues (“strong first step”)
• Tactical intentions (“press early”)
• Effort-based goals (“commit to every sprint”)

Elite performers consistently demonstrate better attentional control under pressure by narrowing focus to task-relevant cues (Eysenck et al., 2007).

Normalise the Experience

Finally, it's important to recognise that nerves are not a weakness. Many Olympic and world-class athletes report intense nerves before major events, they've simply learned how to manage them.

Normalising nerves reduces secondary anxiety (worrying about being nervous), which is often more damaging than the initial arousal itself (Hanton et al., 2008).

When Nerves Become a Problem

While nerves are normal, persistent or overwhelming anxiety may indicate the need for more structured psychological support. Warning signs include:

• Avoidance of competition
• Panic symptoms
• Consistent underperformance in high-pressure situations
• Loss of enjoyment in sport

In these cases, working with a qualified sport psychologist can help athletes develop personalised strategies, address underlying beliefs, and build long-term confidence under pressure.

Final Thoughts

Managing nerves before big events isn't about becoming emotionless or calm at all costs. It's about understanding your responses, interpreting them effectively, and developing skills that allow you to perform with pressure rather than against it.

With the right tools, nerves can become a powerful ally rather than an obstacle.