How Do I Deal with Performance Anxiety Before or During a Squash Game?

Performance anxiety is a common issue that can affect athletes of all levels, including those who play squash. Here are a few tips that may help you manage performance anxiety in squash:

Practice relaxation techniques: Before your squash game, try practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization. These techniques can help you calm your mind and body, which may help reduce anxiety.
Set realistic goals: It’s important to have goals, but it’s also important to make sure they are realistic. Setting unrealistic goals can increase anxiety and pressure. Instead, try setting specific, achievable goals that are within your control.
Get plenty of sleep and eat well: Adequate rest and nutrition can help improve your performance and reduce anxiety.
Focus on the present moment: Performance anxiety often comes from worrying about the future or dwelling on past mistakes. Instead, try to stay present and focus on the task at hand. Take it one point at a time and don’t worry about what happened before or what might happen later.
Use positive self-talk: Instead of dwelling on negative thoughts, try to focus on your strengths and the things you do well. This can help boost your confidence and reduce anxiety.
Avoid or cut down on alcohol and sugar as these are known to increase anxiety.
Dedicate 15 minutes writing down everything you are worried about prior to your match regardless of how silly you or baseless your worries are. Be completely uncensored. Once you are done, address each worry as if a loved one expressed them to you. You might do this by reminding yourself of your efforts, or that you are capable of tolerating or managing whatever you are worried about, or even developing a plan should the worst happen.
Don’t be anxious about being anxious. A certain amount of anxiety is normal and tells you that you regard the match as important and can actually sharpen your abilities.
Look at the big picture and remind yourself what is actually at stake. We forget that squash is a game and not a life or death situation.
Remind yourself of what you can and can’t control. You can’t control how good your opponent is or the referee calls or other conditions beyond your control.
Prior to a match don’t attend to anything that is likely to shake your confidence.
Seek support: If performance anxiety is affecting your squash game, consider seeking support from a coach, mentor, or mental health professional. They can help you identify the causes of your anxiety and develop strategies to manage it.

Remember, everyone experiences anxiety differently, and what works for one person may not work for another. It may take some trial and error to find the strategies that work best for you.