<![CDATA[NEW PERCEPTIONS PSYCHOTHERAPY

We’ve all been there: standing on the start line, feeling the pressure, the excitement, and a swirl of nerves building up inside. Pre-race performance anxiety is a normal part of any competitive event. The problem isn’t the anxiety itself, but the self-imposed pressure we place on ourselves to succeed. When we worry too much about failure, it can turn into a self-fulfilling prophecy. But here’s the good news—there are ways to manage this pressure and stay focused on the race ahead.

Let’s break down how you can tackle the anxiety before your race and come out the other side with confidence and a clear mindset.

1. Worry Less: Focus on What You Can Control
One of the most important aspects of managing anxiety is realizing that not everything is within your control. If you miss your personal best (PB) by a minute or a kilometre, who cares? The only person who must be okay with that is you. It’s easy to get caught up in what others might think or how you think a race result might impact your identity, but those things don’t determine your worth as an athlete or a person.

Instead, focus on the things you can control—things like pacing yourself well, ensuring you’ve fueled properly, staying injury-free, and having your gear in working order. If you miss a turn or face a sinkhole on the original route (we’ve all been there!), it’s okay. Learn from it and move forward. Worrying about things outside your control only adds fuel to the anxiety fire. It’s a waste of energy.

"Focus on the process, not the outcome." — Greg LeMond

2. Have Confidence in Your Preparation
It’s easy to forget just how much hard work has gone into your race preparation. Think about all those long, tough training sessions—whether they made you sweat, smile, or both. Every one of those workouts improved your fitness and you’ve put in the time and effort so don’t let the pre-race jitters make you doubt your ability.

Take a moment to go back through your training log. Look at the key workouts that pushed your limits and enhanced your strength and endurance. Those moments are your proof—your confidence foundation. If you're struggling with doubt, remember that racing without confidence often leads to mistakes. Focus on your readiness instead of worrying about what might go wrong.

Sports psychology fact:
Research shows that athletes who regularly review their training progress are more likely to perform well on race day. Reflecting on past successes creates a positive mental state that helps boost confidence.

3. Don’t Be a Perfectionist
We all want to race flawlessly, but guess what? Things will go wrong—race day is unpredictable. Maybe your stomach isn’t as settled as it should be, or your watch loses its signal. The key is not letting mistakes spiral you into a shame cycle. Perfectionism only adds unnecessary pressure.

Instead, approach the race with flexibility. Be ready to adapt to challenges and keep your mindset resilient. Remember that one mistake doesn’t define your entire race. The ability to bounce back quickly from minor setbacks is a skill that separates great athletes from good ones.

"Perfection is not attainable, but if we chase perfection, we can catch excellence." — Vince Lombardi

4. Harness the Power of Positive Self-Talk
Our minds can either be our best ally or our biggest enemy. Negative thoughts can sabotage our performance, but positive self-talk can boost our mental edge. Personal mantras can work wonders. When you’re feeling anxious, repeat something like, “I’ve got this” or “I’ve trained for this.”

Use these mantras as a tool to stay grounded and focused. The power of positive self-talk is scientifically backed—it releases dopamine, the “feel-good” hormone, and can enhance your performance during high-stress situations.

Sports psychology fact:
Studies show that athletes who use motivational self-talk can experience a 5-10% improvement in performance under pressure. So, the next time you’re on the start line, tap into your personal mantra and remember all the hard work you’ve put in.

5. Get Quiet and Reconnect with Your “Why”
When anxiety is building, it’s easy to lose sight of why you’re racing in the first place. Is it to challenge yourself? To have fun? To prove something to yourself or others? Whatever your reason, take a moment before the race to get quiet and reconnect with your “why.”

Meditation or deep breathing exercises can help centre your mind and focus your energy on what’s most important. When you remember why you’re there and what you’re racing for, it helps put everything in perspective.

"The purpose of life is not to be happy. It is to be useful, to be honourable, to be compassionate, to have it make some difference that you have lived and lived well." — Ralph Waldo Emerson

Conclusion: Embrace the Journey
Racing is as much about the journey as it is about the finish line. Pre-race anxiety is a natural part of that journey, but it doesn’t have to control you. By focusing on what you can control, building confidence from your hard work, accepting imperfection, and using positive self-talk, you can turn your nerves into energy that fuels your race.

So, the next time those butterflies in your stomach appear, remember you’ve got this. You’ve put in the work, and now it’s time to race with purpose, confidence, and a calm mind.

6. Take Time to Have Fun and Celebrate the Victory (and the Lessons)
We often get so focused on the outcome that we forget to enjoy the experience itself. Yes, the race is important, but so is the journey that led you there. It’s easy to get caught up in trying to meet a specific time or goal but remember that racing is about more than just crossing the finish line—it’s about embracing the adventure and the growth that happens along the way.

After the race, take the time to celebrate—whether you’ve achieved your Personal Best or not. Relish in the small victories: the moments when you pushed through a tough stretch, the sense of accomplishment as you crossed the finish line, or the joy of sharing the experience with your fellow racers. These are the moments that make racing so special.

Sports psychology fact:
Studies show that athletes who take time to reflect on their experiences, both the wins and the challenges, are more likely to feel fulfilled and motivated for future races. This reflection fosters a sense of mastery and reinforces the idea that every race, regardless of the outcome, is a valuable learning experience.

Also, don’t forget to celebrate the lessons learned. Maybe you discovered a new strategy that worked or realized a mistake that you can improve on for next time. Each race provides a wealth of knowledge that will make you stronger in the future. So, take a moment to appreciate your growth and what you’ve learned about yourself as an athlete.

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." — Albert Schweitzer

Taking time to enjoy the process, no matter the outcome, is an essential part of the experience. So, after the race, let yourself relax, smile, and remember why you race—not just for the times, but for the joy, the camaraderie, and the lessons that make every race a meaningful part of your athletic journey.

"When you are going through hell, keep going." Winston Churchill
We all want the first exit out of pain. We often search for the quickest and easiest path. Our fast-paced world is often characterized by quick results and instant gratification. We live on the internet highway with information at our fingertips and we want the quick fixes, often at the cost of common sense, contemplation, and self reflection. But what if life, change, growth and healing resembles more of a marathon than a sprint? There is more to running and healing our wounds than reaching the finish line in record time. What if we got curious about the journey itself and our ability to weather the storms and various routes we take? Whether you are running a marathon, leaving a toxic relationship, interviewing for your dream job, or recovering from burnout, addiction or a traumatic loss, the journey takes time. We all have personal expectations for moving from wounds to wellness. Our expectations can be too fast or too slow, just like our running paces. The goldilocks principle refers to the concept of seeking “just the right” amount of something. In general, it means finding the optimal balance.

If you are going through hell, keep on moving. It takes strength and courage to keep moving. Forward is a pace, no matter how long it takes. A marathon runner is defined not just by the starting line but also by the strength they summon to cross the finish line. In life, we encounter hell, obstacles, setbacks, and moments of exhaustion. This is where perseverance comes into play. It's the ability to keep going despite difficulties and disappointments. But this does not mean we push ourselves to the point of exhaustion, burn-out, overwhelm, injury and disease. It’s so important to listen to our bodies. What is your good enough? Is it 93%? Is it 75%? What reserve do you need to leave in your tank for other life roles? Your good enough is just right for you. Perfection does not exist, and we run ourselves ragged trying to obtain perfection. Find your “just right” pace, and always remember the goldilocks principle.

Just like in a marathon, some of the most valuable experiences occur just before the finish line. I recently ran my 5th marathon. I had to push past the fear of injury that is always present for me. This fear usually keeps me at a hard but controlled pace. But this time was different. I really wanted to improve my time and put my old knee injury to the test. I had to move my “just right” dial from 90% to 95%. If you listen to your intuition, and know your WHY, you will know when it’s OK to do this. (Maybe my next time will be 100% ).

It is easy to look at everyone who is “ahead of you” in running, career and personal life and feel bad about yourself especially when you see everyone’s highlight reels on social media. Most of it is not real. Comparison only draws out negatives. Comparison is the thief of joy. I can recall many times when I got passed in the beginning of a marathon, or early in my career goals, only to catch those people with less than 5k to the finish line or reach my targets at a later age. So, just because someone is ahead of you now, does not mean you are destined to fail. Go your own pace. None of this really matters anyhow because the race is in our minds. Enjoy the journey, embrace the process because that is where presence and joy live. The joy is not always in the result.

A marathon spans 42.2 kilometers of various ups and downs. Similarly, life is a marathon with difficult terrain, ruptures and repairs that take time to heal. Often, it is not the destination that holds the real, true beautiful value, but the small precious moments we experience along the way. If we are too focused on the result, we miss the power of the journey. Just like in a marathon, we should focus on appreciating and enjoying the journey, rather than fixating solely on the end goal.

A marathon is a physical and mental challenge. Life is a combination of physical, emotional, and mental exertions. It is a love-hate relationship. You must keep going when things feel tough. Embracing discomfort, learning from mistakes, and adapting to changes are essential skills that accompany us on life's long journey. By learning to accept the process, the marathon of life becomes less burdensome and more fulfilling.
Improvement, growth, and healing takes time. You can’t expect to go from a 5-hour marathon to a sub-3-hour marathon in one short training cycle. Every training cycle ultimately becomes the building block for the next training cycle. Whatever change you want to make in your life will take time. Every step you take is a positive step forward. Whether it is leaving that toxic relationship, or the job you hate, it will take time. It will not happen immediately, but I promise you that it will happen over time if you take the right steps to make it happen.

In a world of instant results, the marathon reminds us that life is a process. It requires patience, endurance, and the willingness to face challenges. The perseverance we cultivate throughout life shapes our character, strengthens our resilience, and gives meaning to our journey. So, the next time you encounter an obstacle, remember: Life is not a sprint but a marathon, and the true magic lies in the act of moving forward.

Here is where I add caution and perspective to my own sports metaphor. If you are running a marathon you want to leave it all on the field. But this is a sports metaphor and does not really apply to all things in life. If you are fully depleted, what are the standards you are holding yourself too? Perfectionism is not attainable. It is important to have a good enough standing. Like a towel that has been mostly rung out. How many reps in the tank do you have left? It’s OK to leave a couple of reps in the tank. For example, the idea that 95% is what I can maintain today, and the next day, the next month, and the next year. What is your internal model of accomplishment that still lets you have a couple of reps in the reserve? Apply the goldilocks principle by taking a deeper look inside yourself.

We all have two parts of our personality, that I like to call the Inner Critic and the Inner Nurturer. The Inner Critic says “DO More… Do More.” The Critic might say “Do it again tomorrow!” You cannot do 100% all the time and not burn out. We have other personality parts that are more like our caring committee, much like a good coach, saying “You can do more” or “Wow you have really done a lot.” Pay attention to your Inner Nurturer. Come clear about the distinction between these parts of yourself. We can have lofty standards not just for results but for process as well. What does it mean to do your best in the process? The questions I ask myself to find my goldilocks place is:
1) Did I bring my heart to it? Did I have courage?
2) Did I make reasonable effect? How would I judge a dear friend? (What is a reasonable effort. We usually know if we phoned it in our we gave it our all).
3) Did I learn along the way? Was I paying attention? Did I receive input?

You can apply these values and questions to a day, or frankly to a life. As I have gotten older and older, I can say that I am still learning along the way and adjusting my pace as I go. It is crucial to recognize the interconnectedness of physical, emotional, and mental health. The parallels between marathon training and life offer valuable insights into the importance of developing coping strategies and cultivating resilience in the face of adversity. By embracing the process and viewing setbacks as opportunities for growth, individuals can better navigate the ups and downs of life's marathon.

You didn't get this far to only go this far.