Nerves and Anxiety – Make Them Your Friend

In this powerful episode of The Coxswain’s Journey I draw on 40+ years of sporting experience to tackle one of sports most universal challenges: pre-race nerves and anxiety.

From legendary performer Barry Humphries’ pre-show jitters to my personal experiences as a coxswain, rower and triathlete, discover how top performers channel their nerves into peak performance. Whether you’re a coxswain, rower, or athlete in any discipline, this episode delivers practical strategies including:

• Breathing techniques that actually work
• Visualisation exercises for race-day confidence
• Building pre-race routines that reduce anxiety
• Converting nervous energy into performance fuel
• Why comparing yourself to others holds you back

Key Takeaways:

Pre-race nerves aren’t your enemy – they’re a natural part of performance. Learn how to embrace and channel them effectively.

• Expert insights from decades of experience

• Deep dive into managing performance anxiety

• Real stories from competitive sports

• Actionable tips for athletes at every level

Side Note:

Here are some effective ways for athletes to manage the additional stress and anxiety they face during races:

• Practice breathing exercises and visualisation techniques. I recommend taking slow, deep breaths and visualising yourself feeling confident and prepared at the start of the race. This can help calm the mind.
• Develop a consistent pre-race routine. Having a set process to follow before getting in the boat can provide a sense of familiarity and control, reducing anxiety.
• Focus on the process, not just the outcome. Concentrate on executing your responsibilities as an athlete rather than worrying about the final result. This keeps you grounded in the present moment.
• Avoid comparing yourself to others, this can create unnecessary stress and competition. Trust your own training and abilities.
• Use positive self-talk to boost your confidence. Speak encouragingly to yourself the same way you would motivate others.
• Remember that some nerves are normal and can even be channeled into positive energy and excitement for the race. Don’t try to eliminate anxiety entirely, but learn to manage it effectively.

The key is finding strategies that work best for your individual personality and experience level. With practice, athletes can learn to harness pre-race anxiety in a productive way.