How can I improve my sporting performance through mental preparation?

**Bababam** (0:04)
How can I improve my sporting performance through mental preparation?
Thanks for asking. This week on Do You Really Know, we commit to helping you get fit. Tune in for answers to exercise related questions and practical advice on how to stay healthy and in shape.
With many types of personal goals, actually completing a task is only part of the battle. Being mentally prepared is also hugely important and can sometimes be overlooked. Sports and exercise are no exception. Consistently training and staying on top of your progress is crucial in improving at a sport and as an athlete. But just training nonstop physically isn't actually enough. Your head also needs to be in the game so that you can show resilience when things get more challenging. What are some good starting points? One of the biggest things that you can do is practice self-awareness. You need to recognize when you're having a good day and when you're having a bad day. Be kind to yourself when things are going well, and try to look at things in perspective when they're not. The impact of positive self-talk on sporting performance is well established. The Journal of Sports Science and Medicine published an article in 2020 highlighting how it helps motivate athletes and encourages hard work. Other studies have found that positive self-talk has a direct relationship with intrinsic motivation. That means athletes also have more fun and interest in what they're doing. How can I cope with stressful situations? Stress is common in sports, particularly when it comes to competitive events. Again, being self-aware and kind to yourself is key to managing that stress. You need to recognize when you're feeling the effects and try to use that stress in your favor. For many people, stress is tied up with adrenaline, which you can express physically when playing sports. Feeling some stress is absolutely okay and completely natural. But when it goes too far, it can have negative consequences, like anxiety attacks. In such cases, you really need to take a step back and focus on stress management techniques. Can you recommend some? On top of self-talk, positive thinking is also a key technique. For example, visualizing the end goal of crossing the finishing line, or making your friends and family happy. That can help some people calm down and focus on meeting their goal.
At the same time, being completely fixated on results isn't the best way to go about handling stress for some people. An alternative is concentrating on technique or methodology instead. This can keep your mind on the task ahead and put other daunting thoughts aside, like the fear of losing or not feeling worthy enough to compete, for example.
Another way to practically manage stress is by picking the best environment for you before a game, tournament or other stress-inducing event. You might feel best surrounded by friends and family, or completely alone. It's all about what works for you.
There you have it.
Now you know how to improve your sporting performance through mental preparation. In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines. Listen along and you will really know for sure.
Bababam.