How to deal with emotions in sports: 5 effective methods


Emotions are one of the most important factors determining the nature of sports competitions. They can influence everything that happens on the field, and are often crucial to the final result. That is why it’s so important to manage them correctly. How to deal with emotions in sports to promote sports results?

Emotions – the daily companion of man

Each of us experiences all sorts of emotions. They may have a positive connotation, such as joy, excitement, pride, or negative. However, there are no bad emotions that we shouldn’t experience. The reactions they provoke may be irrelevant, but their appearance doesn’t represent anything bad for us, although society can say it differently.

Can you manage your emotions?

Try to remember what emotions you have recently experienced. Perhaps it was a joy because of the victory? Or sadness because of defeat? Maybe you are unhappy with your coach, because he doesn’t approve of your decisions? You can talk infinitely about the emotions that you experience.

Good news for you! Despite the fact that many situations occur in our life and we have different feelings in them, we are able to control them! Go back to the previous paragraph – if you have once experienced specific emotions, now you control them. This isn’t an easy task, and you probably will not learn it in one evening. But it is still possible to do. How to deal with emotions? Below you will find 5 strategies that will work perfectly in the world of sports.

the girl stands in front of a mirror and tries to understand herself

How to deal with emotions in sports?

The ability to effectively manage emotions is a key issue for each player. It’s enough to doubt your own skills so that the attacking player does not reach the goal from the penalty spot. When a runner slows down before the finish line, because he feels anxiety that the enemy will soon overtake him, his thought may become true. Emotions can determine the factors that influence the final result.

Managing emotions consists of applying strategies that allow you to stimulate, support or modify the emotions you are experiencing. This means that a person can change the duration of an emotion, its intensity or the nature of regulation. In the future, managing emotions isn’t just how you feel, how you react to your emotional state.

Ways to deal with emotions in sports

There are really many ways to deal with emotions. You can know how to deal with emotions, and you have your own intuitive strategies that you successfully use. And if you are looking for the answer to the question “how to deal with emotions in sports,” then read a few psychological methods.

Firstly, imagine a volleyball player who is preparing for an important meeting. The upcoming match gives him a lot of excitement, both excitement and anxiety. In his example, we will discuss several options for dealing with emotions.

the athlete tries to fight his emotions

5 methods on how to deal with emotions in sports

Choice of situation

A player can regulate his emotions by choosing situations in which he participates and which he tries to avoid. Simply put, he participates in those that cause positive emotions, and tries to avoid those that are negative. Our player knows that if he does not prepare his equipment the day before, in the morning he will be nervous if he takes all the necessary equipment. To avoid stress before a match, he can pack his bag the day before and check if he has everything he needs.

Modification of the situation

An athlete can influence situations in which he is in such a way as to minimize the risk of unpleasant emotions. Suppose that our volleyball player was injured during the warm-up, because he wanted to impress his opponents at all costs. To avoid repetition, during the warm-up, he will be much more attentive and give up the risky game.

Attention management

A participant can choose which aspect of the competition to focus on, and which to be relaxed. When he feels that something is starting to distract him, he should return to focusing on the task as soon as possible. Our volleyball player, concerned about the outcome of the upcoming meeting, can focus his attention on the technical aspects of the correct capture of the ball in order to eliminate distracting thoughts about the result. In the evening preceding the match, instead of thinking about a possible outcome, he visualizes the perfect ball reception.

the athlete is trying to deal with emotions in sport, to not show fear to the rivals

Cognitive change

The athlete can also choose from which point of view he will look at the situation. If, after the first set, our player is satisfied with his previous performance, he should try to maintain satisfaction and self-confidence. In turn, if you have negative thoughts about yourself, you can quickly identify your strengths and recall successful actions to increase self-confidence. This technique will help to effectively deal with emotions in sports.

Reaction modulation

After experiencing emotions, a participant can also control his reaction to them. If the volleyball player made an unsuccessful serve, then he may hide his disappointment so as not to show that the mistake could knock him out of the rhythm of the game. Even when he is upset, he needs to take a few deep breaths that will allow the athlete to calm down.

Every emotion can improve or degrade athletic performance. Recognizing the emotions that accompany you during the competition, and the situations in which they appear, is the first step to acquiring the skills to manage them.

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