Methodology for Using Relaxation and Visualization Methods to Reduce Pre-Competition Stress

Abstract

This article provides a detailed description of the methods of using relaxation and visualization techniques to reduce pre-competition stress in athletes, ensure mental stability, and increase self-confidence. Factors such as anxiety, excitement, and mental pressure, which are common in sports practice, distract the athlete's attention, lead to excessive muscle tension, and reduce performance in the competition. Therefore, relaxation exercises - deep breathing, progressive muscle relaxation, autogenic exercises - are presented as effective tools for calming the athlete's nervous system, normalizing the heart rate, and relaxing the muscles. Visualization techniques, on the other hand, enhance mental preparation by positively embodying the competition process in the athlete's mind, imagining successful actions, and repeatedly practicing the ideal game situation in the mind. It is argued that these methodological approaches together are important for significantly reducing pre-competition stress in athletes, increasing their willpower, motivation, and psychological stability in competition activities.