How Do I Deal with Competition Nerves?

The Short Answer

Competition nerves are universal - even world champions experience them. The goal isn't to eliminate nerves but to channel them productively through preparation, controlled breathing, positive self-talk, and experience.

Understanding Competition Anxiety

It's Normal

Every competitor - from first-timers to ADCC champions - experiences nervousness. It's your body's response to a perceived challenge.

It's Actually Useful

That adrenaline boost heightens your senses and prepares you for performance. The trick is managing it so it helps rather than hurts.

Common Symptoms

• Racing heart
• Sweaty palms
• Butterfly stomach
• Tight muscles
• Racing thoughts
• Need to use the bathroom repeatedly

Pre-Competition Mental Prep

Visualization

Weeks before the event, spend time visualizing:

• Arriving at the venue calmly
• Warming up confidently
• Executing your techniques successfully
• Handling adversity (getting passed, getting taken down)
• Winning and losing gracefully

Process Goals

Focus on things you control:

• "I will stay calm and breathe"
• "I will execute my game plan"
• "I will give 100% effort"

Avoid outcome goals ("I must win gold") which increase pressure.

Acceptance

Accept that you'll feel nervous. Stop fighting it. "Yes, I'm nervous. That's normal. Let's do this anyway."

Day-Of Strategies

Controlled Breathing

When nerves spike, your breathing becomes shallow. Counter this:

• Breathe in for 4 counts
• Hold for 4 counts
• Breathe out for 6 counts
• Repeat

Stay Present

Nerves come from thinking about the future (what might happen). Bring yourself back to now:

• Feel your feet on the ground
• Notice 5 things you can see
• Focus on your next simple action

Positive Self-Talk

Replace negative thoughts:

• "What if I lose?" → "I've prepared well"
• "Everyone is watching" → "I'm here for me"
• "I'm going to choke" → "I've done this hundreds of times in training"

Music and Distraction

Many competitors use music or conversation to stay out of their own heads. Find what works for you.

Right Before Your Match

Warm Up Your Body

Physical activity reduces nervous energy. Get your heart rate up through movement and drilling.

Routine Matters

Have a consistent pre-match routine. Familiarity calms nerves.

Limit Stimulation

Don't watch other matches if it makes you more nervous. Find a quiet spot if needed.

Shake It Out

Literally shake your hands and body. Movement disperses nervous energy.

During the Match

First 30 Seconds

The first exchange often determines if nerves help or hurt. Have a specific first action planned so you're not thinking.

Breathe

Easy to forget when fighting for grips. Keep breathing.

If Things Go Wrong

Bad position? Getting scored on? Accept it and focus on the next step, not what just happened.

Trust Your Training

Your body knows what to do. Let it work without overthinking.

After the Match

Reflect Constructively

Win or lose, analyze your mental performance:

• Where did nerves affect you?
• What helped you stay calm?
• What will you do differently?

Gradual Improvement

Mental toughness develops with experience. Each competition makes the next one easier.

Long-Term Strategies

Compete Frequently

The more you compete, the more routine it becomes. Nerves decrease with exposure.

Simulate Competition Stress

In training, create pressure situations:

• Rolling with stakes
• "King of the hill" rounds
• Training with the clock

Work on Your General Anxiety

Meditation, therapy, journaling - managing anxiety in life helps manage it in competition.

The Reframe

Competition isn't life or death. It's a game. You're there because you love jiu-jitsu. The worst that happens is you lose a match - and that's a learning opportunity, not a disaster.

The more you can approach competition with this lighter mindset, the less debilitating the nerves become.