Harnessing the Pre-Bout Butterflies

Most of us get butterflies in our stomachs or feel our hearts racing before a bout. The way we interpret these physical feelings is crucial to how we think we are going to perform. We can either interpret the feelings as fear that we aren't going to perform well or as a sign that we're ready to go. How we think we are going to play is directly related to how we actually play.

These physical feelings come from the flight or fight response. Our mind perceives danger and is preparing us for battle! Our minds can’t distinguish between real or imaginary danger and we will react in the same way. The hypothalamus sends a message to our adrenal glands and suddenly we can hear better, see better, jump higher, think faster and hear more acutely. And face it, some of the danger we will meet on the track is very real so our minds are correct.

Having to pee (or poop) is part of the same flight or fight response that is triggering the increased heart rate and butterflies. We get rid of the excess weight to make us leaner and meaner. Once we go to “fight” all non-essential functions stop so resources can be directed to muscles and other essential areas. Functions including digestion stop. Have you noticed that once you start playing that needing-to-pee-every second feeling disappears?

We usually interpret these stress responses as a negative thing, saying to ourselves I’m so nervous about the bout! or I’m not ready for this. We relate the physical feelings to all sorts of negative thoughts such as fear of failure, fear of messing up, fear that we will let our friends, family, fans, or teammates down.
We can learn to think of these physical feelings as helpful and necessary rather than harmful. If you aren’t at all concerned about the bout you probably aren’t going to perform well. You can come to realize that you want to feel this way. The nerves will bring out the best in you.

When you feel those pre-bout jitters think to yourself, Good! I’m ready.

Other physiological responses to stress that you might feel before a bout are tension in the neck and shoulders, queasiness, shaky legs, sweaty palms, loss of focus, hot flashes, or a feeling of being out of control. These responses are not helpful and will take away from your performance.
Here are some ways to tame that pre-bout anxiety if it’s getting out of control:

• Smile. It’s hard to be upset when you are smiling. Smiling takes the edge off the pressure. It helps keeps things in perspective. Roller derby is supposed to be fun. Enjoy yourself!

• Listen to music. Bring an .mp3 player and listen to it before the bout. Make sure to put on tunes that makes you feel calm.

• Stay focused on the present. Become totally immersed in your pre-bout routine. Check your gear, eat your pre-bout snack, do your warm up, etc. with complete focus and concentration. Pay attention only to the immediate task at hand. Thinking about what can happen in the bout will increase anxiety.

• Breathe. When you are stressed your breathing will be short, shallow, and irregular. Smooth, deep, rhythmic breathing indicates confidence, calm, and control. One method of breath control is to inhale for a count of 4 and exhale for a count of 8. Be sure to breathe deeply, filling and emptying the diaphragm completely.

• Use social supports. Surround yourself with positive, calm people before the bout. These can be friends, family, teammates, or coaches. If you see them handling the situation with cool confidence it will help you to react the same way.

• Use self talk. Telling yourself things like Be here, Calm, or Breathe can help to get you centered when your anxiety is spinning you out of control.

• Get a massage. Stress tends to give us muscle tension in the neck and shoulders. Get one of your derby sisters to give you a quick massage to help you loosen up.

• Find a quiet place. Take a walk by yourself around the outside of the venue or find a quiet corner to spend some time alone. Even sitting on the can will get you a few moments to yourself.
Olympic basketball coach Jack Donahue said “It’s not a case of getting rid of the butterflies, it’s a question of getting them to fly in formation”. So, strap some skates on those butterflies and kick some ass.

This is an entry in Derbylife's first-ever Writing Contest!