I train to compete. I am fine in training most of the time but lately, the last year or so, my times in meets have gotten quite a bit slower and now I get so anxious before a race that I feel sick. Today I had a SCM meet here I only went to swim the 400 IM. I dry heaved in the corner until they were about to call my heat. How can I get past this? I;m working on getting faster in practice (I'm injured and coming off surgery) but slower in the meets is something that has been lingering and causing the anxiety. Help!
Congratulations! I'm glad you're learning to relax. I can't remember if gou're on a team. if you are, practicing races, even short ones, might give you some more positive experiences before your next meet. I also try listening to calming music, if you have an iPod. I get really anxious before long races, though I like doing them the best.
I happen to be a shrink in my other life. The breathing advice you got was good advice. Anxious folks tend to hold their breaths which increases anxiety. The exhale matters the most. One good way to exhale is to stand and lower your torso and head, exhale fully, then slowly lift up, head last. I hope that made sense. The other thing is to just move around, walk, stretch a little. Sitting still can increase anxiety for folks like you and me.
Regards, Debra
Thanks Debra. I did, before some races this last meet, do some deep breathing which seemed to help. And I can picture the breathing you are talking about as well. I do swim on a team but it's an age group team so my coach is not at masters meets. There are times when I really wish he were there to help me. He seems to calm me a lot and help me get ready (he has made it to 1 of my meets in 4 years). He and I talked about finding the middle ground of not being too anxious and not being too calm, like I was before the 1000. It's a work in progress with a positive end in sight :)
Congratulations! I'm glad you're learning to relax. I can't remember if gou're on a team. if you are, practicing races, even short ones, might give you some more positive experiences before your next meet. I also try listening to calming music, if you have an iPod. I get really anxious before long races, though I like doing them the best.
I happen to be a shrink in my other life. The breathing advice you got was good advice. Anxious folks tend to hold their breaths which increases anxiety. The exhale matters the most. One good way to exhale is to stand and lower your torso and head, exhale fully, then slowly lift up, head last. I hope that made sense. The other thing is to just move around, walk, stretch a little. Sitting still can increase anxiety for folks like you and me.
Regards, Debra
Thanks Debra. I did, before some races this last meet, do some deep breathing which seemed to help. And I can picture the breathing you are talking about as well. I do swim on a team but it's an age group team so my coach is not at masters meets. There are times when I really wish he were there to help me. He seems to calm me a lot and help me get ready (he has made it to 1 of my meets in 4 years). He and I talked about finding the middle ground of not being too anxious and not being too calm, like I was before the 1000. It's a work in progress with a positive end in sight :)
