How to Handle Competition Day Nerves
A Mindfulness Approach to Meet Week
Meet Week always feels a little different. It’s that quiet stretch of time where the physical work is done, and what’s left is mental. There’s no new strength to build, no last-minute training to fix what’s already been set in motion. This week is about your mindset, your focus, and your ability to stay present when it matters most.
All the strength you need has already been built through the training blocks that got you here. What will separate a confident performance from a chaotic one is how well you manage your thoughts and your emotions.
Presence Over Intensity
As you move through these final sessions, don’t chase intensity—chase presence.
Every time you touch the barbell, focus on how it feels in your hands. Notice your movement patterns. Lock in on your cues.
Confidence doesn’t appear on meet day; it’s built in the moments leading up to it, in how intentionally you move and how connected you are to your process.
Keep Things Familiar
Your job this week is to make everything feel as normal as possible. Stick with your usual warm-ups, recovery work, and meals. Maybe add a little extra sleep if you can, and make sure you’re eating enough.
This isn’t a time to change what’s worked for you—it’s a time to settle into rhythm. Familiarity creates calm, and calm helps you perform.
Visualize the Experience
Visualization is one of the most powerful tools you can use this week.
Don’t just picture yourself hitting the lift—imagine the full experience.
See yourself walking onto the platform.
Hear your name called.
Feel the chalk on your hands, the floor under your feet, the weight of the bar in your grip.
Then picture yourself making the lift with complete control.
When you’ve lived that moment in your mind, it won’t feel new or foreign on meet day—it’ll feel familiar and earned.
Pair that visualization with positive self-talk. Choose a mantra that you can come back to when your nerves start to climb.
“I’ve earned this.”
“I belong here.”
“I know how to do this.”
Simple phrases like these can anchor you in confidence when your thoughts start to race.
Stay Grounded in the Chaos
Competition day is full of movement and noise—people cheering, platforms shaking, timing changes, coaches calling numbers. That’s part of what makes it special.
Don’t hide from it—get used to it. Spend a few minutes in the venue before you lift. Watch, listen, and get a feel for the energy of the room. If you wear headphones, that’s fine—but take one ear out. Stay aware of your surroundings and your coach’s cues. The more you familiarize yourself with the environment, the easier it is to stay grounded when it’s your turn.
You Don’t Have To—You Get To
When the nerves feel heavy, remind yourself: this is something you get to do, not something you have to do.
You get to step on the platform.
You get to compete in front of your friends, teammates, and family.
You get to live out the moment you’ve trained for.
At Tri-State, we live by Mindset. Movement. Memorable.
The platform is where all three meet. It’s where we make memories together—as athletes, coaches, and a community.
So, as you step into this weekend, find peace in knowing that you’re ready. The nerves you feel are proof that you care. You’ve earned this opportunity, and everyone around you is here to support you.
Take a breath. Trust your preparation. Step on the platform—and make it memorable.
