Taming the Waves: A Guide to Conquering Gala Nerves and Building Resilience

Galas can be exciting, but it's normal to feel a bit nervous before a race. That flutter in your stomach? That's adrenaline! It's your body's way of preparing for a challenge. Think of it as rocket fuel – it gives you extra energy and focus. Instead of fighting it, learn to channel that energy into your swimming.

The Fight or Flight Response and Swimming

The fight or flight response is a physiological reaction that occurs in response to a perceived threat. It's a survival mechanism that prepares the body for action. When you feel threatened, your body releases a surge of hormones, including adrenaline, which triggers a range of changes, such as:

  • Increased heart rate and blood pressure
  • Faster breathing
  • Dilation of pupils
  • Release of glucose for energy

Using Adrenaline to Your Advantage in Swimming

While the fight or flight response is often associated with negative emotions like fear, it can also be harnessed to improve athletic performance. In swimming, you can use adrenaline to your advantage in two ways:

       

1. Flight: Swim Away Quickly

  • Embrace the energy: Adrenaline gives you a burst of energy that can help you power through the water.
  • Focus on your stroke: Channel your adrenaline into smooth, efficient strokes.
  • Think of it as a challenge: See the race as an opportunity to test your limits and swim as fast as you can.

       

2. Fight: Use the Adrenaline to Give You That Extra Grrrrrr

  • Believe in yourself: Visualize yourself swimming strongly and confidently
  • Focus on your strengths: Think about what you do well and use that to your advantage. 
  • Use the adrenaline to fuel your determination: Channel your nervous energy into a powerful, focused effort

Remember: It's important to control your adrenaline and not let it overwhelm you. Use deep breathing exercises and visualization techniques to stay calm and focused. By understanding the fight or flight response and learning to channel it positively, you can use adrenaline to your advantage and achieve your best swimming performance.

       

Tips for Controlling Nerves:

  • Deep Breaths: Practice deep, slow breathing exercises. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.   
  • Visualization: Imagine yourself swimming smoothly and confidently. Visualize yourself touching the wall first with a feeling of accomplishment. 
  • Positive Self-Talk: Replace negative thoughts ("I'm going to be slow") with positive affirmations ("I'm strong and I'm ready").    
  • Focus on the Process: Instead of worrying about the outcome, focus on your technique, your stroke, and your breathing.
  • Warm-up Properly: A good warm-up will help you feel more comfortable in the water and loosen up your muscles.

Feeling Sick?

  • Talk to your Coach: Explain how you're feeling. They've been there before and can offer support and advice.
  • Rest and Hydrate: Sometimes, all you need is a few minutes to rest and sip some water.  
  • Gentle Movement: If you're feeling nauseous, try some gentle stretches or light cardio to get your blood flowing. 
  • Don't Force It: If you're truly not feeling well, it's okay to withdraw from a race. Your health is more important than any competition.

Remember: You're Not Alone. Everyone experiences nerves before a competition. It's a completely normal part of the experience. Your coaches and team managers are always there for you. Don't hesitate to talk to them about how you're feeling. Team managers will be poolside to help let you know when it's time to go up to race, explain where you have to go, and remind you what event you are racing. This is one less thing to worry about, as you will have a team of support.

Lean on Your Teammates

Talk to your fellow teammates, the club captains, and the older swimmers. They can also offer words of wisdom, support, and help to keep you relaxed. The social side of swimming galas can often be fun. At Team Waveney, we foster a supportive atmosphere where swimmers support each other, encouraging them to cheer their fellow swimmers on. Your swimmer should never feel alone.

What Swim Parents Can Do:

  • Provide a Calm Environment: Keep the atmosphere relaxed and supportive. Avoid putting too much pressure on your swimmer.
  • Offer Encouragement: Cheer them on enthusiastically, but focus on their effort and improvement, not just the results.
  • Listen and Support: Be there to listen to their concerns and offer words of encouragement.     
  • Respect Their Feelings: If they're feeling overwhelmed, allow them to withdraw from a race without pressure.

Gala nerves are a part of the swimming journey. By learning to manage them, you can turn that nervous energy into a powerful force that helps you achieve your best times.

       

Here's a Guide for Swimmers on Dealing with Disappointments in the Pool:

   

It's Okay to Not PB Every Time

  • Understand the Ups and Downs: Swimming is a journey, not a straight line to the top. There will be races where you crush it and PBs fly. But there will also be races where you feel off, your times are slower, and you might even feel like you're going backwards.
  • Growth Spurts: A Common Culprit: During growth spurts, your body is changing rapidly. Muscles are lengthening, coordination can feel off, and your center of gravity shifts. This can significantly impact your stroke and times.
  • Other Factors:   
    • Overtraining: Pushing too hard without adequate rest can lead to fatigue, injury, and decreased performance.
    • Illness: Even a minor illness can affect your energy levels and swimming ability.
    • Mental Blocks: Sometimes, negative thoughts or anxiety can creep in and hinder your performance.

Building Resilience

  • Embrace the Challenge: Disappointment is a part of any sport. View setbacks as opportunities for growth and learning.
  • Focus on the Process: Instead of fixating on the outcome (the time), concentrate on the process of training and improving your technique.
  • Break it Down: After a disappointing race, analyze what went well and what could have been better. Did you have a good start? Was your stroke efficient?
  • Talk to Your Coach: Your coach can provide valuable insights and guidance. They can help you identify areas for improvement and create a plan to get back on track.
  • Support from Teammates: Share your experiences with your teammates. You'll find that everyone experiences setbacks, and their support can be incredibly valuable.
  • Challenge Negative Thoughts: When negative thoughts creep in, challenge them. Replace them with positive affirmations like "I am strong," "I will improve," and "I can do this."
  • Celebrate Your Wins: Enjoy your victories, but don't let them define you. Remember that setbacks are inevitable, and celebrating your successes will help you weather the lows.  

Remember: You are on your own unique swimming journey. Compare yourself to yourself, not to others. Focus on your progress and celebrate your accomplishments, both big and small.

       

Go Team Waveney!