Grounding before the start
Grounding switches attention from anxious predictions to concrete sensations here and now — the fastest way out of your head and back into your body.
When to use it
When you are being carried away by thoughts about the result, your hands are shaking, and it feels like you are losing control of your body.
How to do it, step by step
The 5-4-3-2-1 technique: name to yourself 5 things you can see, 4 you can hear, 3 you can feel in your body, 2 smells and 1 taste. Then press your feet firmly into the floor.
Common mistakes
Going through the motions without dwelling on the sensations; rushing. The point is to feel, not to list.
How to make it stick
Practise it in training when you are tired. Note in your journal which works better for you — the feet on the ground, the sounds, or the breathing.
When to bring in a psychologist
If the sense of losing control of your body is strong and keeps recurring, discuss it one to one.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.