Competition can cause athletes to react both physically (somatic) and mentally (cognitive) in a manner which can negatively affect their performance abilities. Stress, arousal and anxiety are terms used to describe this condition.

Psychology
The increased stress of competitions can cause athletes to react both physically and mentally in a manner which can negatively affect their performance abilities. They may become tense, their heart rates race, they break into a cold sweat, they worry about the outcome of the competition, they find it hard to concentrate on the task in hand.

The pursuit of confidence
All, I think, will agree that a lack of confidence effects capability and reduces all-round ability. When confidence is high, real breakthroughs are possible.

As we will demonstrate, it's possible to 'manufacture' confidence. Indeed it is a vital process to avoid the kind of 'expectation trap' described below.

According to psychologist Albert Bandura, performers' situational-specific confidence, or 'self-efficacy', is based on four primary sources of information.

The first and most important factor is past performance accomplishments. What we have achieved in training and competition forms the basis of future expectations of success or failure. Repeated success naturally leads to positive expectations of further success, higher motivation and enhanced self-belief.

Unfortunately, the drawback of this principle is that failure can give rise to a downward performance spiral and a 'snowball effect' whereby a performer starts to believe that success is unattainable.

Of course, such an athlete does not mysteriously lose his or her physical skills and talents, but without confidence in these abilities high-level performance is rarely achieved. This is the 'expectation trap', which has put many a gifted athlete into permanent decline.

How to psyche yourself up, calm yourself down and overcome performance anxiety
Many athletes perform their best during training or practice and find that they choke during competition. If this happens to you take heart because there are some simple steps you can take to overcome such anxiety.

Choking is described as a decrease in performance due to too much perceived stress. The key word here is perceived. Keep in mind that stress lives only in your mind and in the way we interpret a situation. Ultimately, it is not the external situation that causes stress, but the way we think about that event that creates feelings of stress, anxiety and fear.

For athletes who choke during competition it is important to understand that you can control the thoughts you have regarding the event. Are your thoughts of doubt, failure and a lack of confidence in your ability? If so, such negative thinking often breeds feelings of anxiety, nervousness, and tension.

How do you expect to perform well given such an internal environment? Traditional coaches and trainers may try to help the athlete understand why those thoughts and feelings develop and then try to change or modify that process with limited amounts of success. Why such thoughts arise may be of interest, but knowing the answer isn't always necessary to overcome them.

Before the event:
Understand that pre-race jitters are normal and accept them. Don't fight the nervous energy you feel. Don't misinterpret it by thinking that it is fear. That adrenaline rush you feel is normal and it is part of your body's natural preparation for the competition. Notice it, but don't focus on it.

Once the race starts, that feeling will subside, as it always does. Prepare both mentally and physically. Arrive at the event with plenty of time so you aren't rushed, which only increases your stress. Get a thorough warm-up. Do some easy stretching. Know the course. Dress for conditions.

Allow a few minutes to visualize yourself doing everything right. Breathe easy, close your eyes and use mental imagery to visualize yourself performing well. This positive self-talk can change your attitude.

While athletes need to be flexible enough to react during the event, you should enter the event with a general strategy of how you want to race. Your strategy can be simple (maintain a steady pace or maintain a steady heart rate) or complex.

During the event: Focus on the task at hand rather than the outcome. Stay present in the moment and avoid thinking too far into the event or thinking about the finish.

If you find yourself thinking negative thoughts or negative self-talk, stop and focus only on your breathing. Focusing on your breathing rhythm will automatically pull you back into the present. Force a smile. Really.

If you are struggling with negative thoughts and can't break out of the cycle, simply force yourself to smile, even if only for a few seconds. This simple action will change your attitude in a split second. Perhaps that is all the time you need to relax back into your performance.

Race like you don't care about the outcome. If you find yourself caught up in negative thoughts and find that you suddenly expect the worst it will be impossible to perform at your peak.

If you begin to race like you don't care about the outcome, you may relax and enjoy the event for what it is - another day in your life. Not the most important thing in your life.

After the event:
Review the race and recall the things you did well. Focus on actions, thoughts and behaviors that helped you perform. Acknowledge, but quickly dismiss things that hindered your performance. This is the same principle as avoiding an obstacle while driving - look where you want to go, not where you don't. When you focus on the pothole, you invariably hit it. Focusing on the negative aspects of the event will not help you improve in the future. Rather, you want to focus on the times when you 'got it right.'

This is a form of mental rehearsal where you practice skills that will be used in the next event. Design a training program that mimics race-like conditions. Teams and clubs often do such training. If you always train alone, consider joining a group so you can do this type of simulation. Practice is most effective if you can mimic the conditions you will be faced with in competition.

Coaches can also help or hinder an athlete's ability to overcome choking during competition. Coaches often inadvertently reinforce a pattern of choking when trying to encourage ("the next shot is critical"). Such talk only increases the pressure an athlete feels to perform.

Remember that choking can be dealt with if you are aware of the pattern of negative thoughts that snowball before and during competition. If you find yourself in such a downward spiral, simply acknowledge those thoughts and let them go.

Focus on your breathing and play as though you are enjoying it. Chances are you will realize that you are enjoying it despite the occasional less than perfect performance.

Nothing to do at 5:32 PM by Awin

Muhammad Nor Hafiz - 3 points ( 3 goals, 0 assist )

Mohd Farok Bin Mattarsahib - 3 points ( 2 goals, 1 assist )

Muhd Shazwan Bin Mohd Shafie - 2 points ( 2 goals, 0 assist )

Muhd Za'im Nuriman Bin Muhammad - 2 points ( 1 goals, 1 assist )

Dzul Fadhli Bin Ramli - 2 points ( 1 goals, 1 assist )

Muhd Nur Dzaki Bin Roslie - 2 points ( 1 goals, 1 assists )

Muhd Riduwan Khairin - 2 points ( 1 goals, 1 assist )

Lim Ruihan - 1 point ( 1 goals, 0 assist )

Heriandy Bin Halid - 1 point ( 1 goal, 0 assists )

Mohd Hafiz Bin Mustafa - 1 point ( 0 goals, 1 assist )

Current SP penalty leaders -

Dzul Fadli Bin Ramli - 2 Minutes

Muhd Adzmin Isrianto - 2 Minutes

Nothing to do at 10:09 AM by Awin

hmm... what a day. didnt go for fb training today. instead, i spent the whole day at the T14 Com lab, finishing the Problem Based Learning (PBL). from1:30pm - what time is it now? 5:13pm... we spent almost 4 hours doing this stoopid report which is due this FRIDAY, and we havent done the Microstation drawing yet... AND theres another part to the PBL in which i have to do alone, cos my other group members aren't taking the module this semester... and thats also due this FRIDAY!! ARRGGHH!! Theres also the method statement for CE-Technology but thankfully its finished. RWP E-Learning assignment summore. kwakwakwa.... i wanna clear my 'debts' before starting to study for my tests... hopefully by next week, InsyaAllah... =P Last weekend, game against Yuhua Slay-K. it was more of a memorial match for their late captain, Zulhilmi, who died in a motorcycle accident... Innalillah. yeah, we won 8-1. we WERE playing a great game initially. 2-0 was the score before Bo came... then........................................... ok dun wanna talk bout it. (hanye kiter-kiter saje yang tahu eh) haha.. Hafiz OR-CHENG scored a hat-trick, followed by Farok, Shazwan, Dzul, Dzak and Me... WooHoo!! =P next game - NTU Hurricanes.

~Adioz

Nothing to do at 5:15 PM by Awin

Muhd Shazwan Bin Mohd Shapie - 1 point ( 1 goals, 0 assist )

Hohd Farok Bin Mattarsahib - 1 point ( 1 goals, 0 assist )

Muhd Za'im Nuriman Bin Muhammad - 1 point ( 1 goals, 0 assist)

Heriandy Bin Halid - 1 point ( 1 goals, 0 assist )

Lim Ruihan - 1 point ( 1 goals, 0 assist )

Muhd Riduwan Khairin - 1 point ( 0 goals, 1 assist )

Current SP penalty leaders -

Dzul Fadli Bin Ramli - 2 Minutes

Muhd Adzmin Isrianto - 2 Minutes

[13]

Nothing to do at 5:31 PM by Awin

Hmmm... random thoughts. sometimes when u look at it. some people have it easier than others... some people have it made, while others have to work their ASS off. hmm, i guess it juz cant be helped. Thats life for u.. some of us have to work to earn money to support ourselves, like paying our bills, buying stuffs and all, while others are 'sponsored' by their parents or whoever. dun get me wrong, im not condemning the latter, but it juz doesnt seem fair.

yeah, i admit. sometimes, looking at people who buy expensive stuff freely kinda makes u feel uneasy inside, knowing that that particular person or group of people dont have to work to earn the money. its as though they dont deserve to buy the stuff cos they didnt work for it. i wonder if these people will grow up to know the value of money? something which only comes when you have to support for yourself. hmm i guess only time will tell. for me, i've learned it at a young age. started working at the tender age of 16 (chey.. Tender kepe?? haha) yeah. 1st job working as waiter at Pizza Hut. Overworked and underpaid... thats what i had to bear for almost a year, tolerating a measly sum of $3.50 per hour... it made me learn how to 'stretch' my money till my next payday. and at that time, i was using a prepaid line so i was always looking forward to payday so that i could top-up my value. dat always sux cos sumtyms, i cant stretch to my next pay.

haha, and whenever i do get my pay, i'd always give some to my mother, although not much... and buy for my brothers small stuff, like ice-cream or small little toys from the mama shop. that always puts a smile to their faces... haha. then it was giving tuition. it was by far, the easiest way to make money. juz teach kids what you already know. haha... it was something new compared to FnB. next was my 'stint' at Coffee Bean, back to the FnB sector. haha... yeah, it was fun while it lasted... at least the pay is better - $4.50 per hour. and now, im looking again..

i guess there are the 'unseen' perks to working part-time, that people who have never worked before, shall never see. eating pizza and ice-blendeds for free is one of em. the friends that you make - priceless. ok lah, not PRICELESS lah, but still... u get to meet people from all walks of life, from the baik to the hanyut. and its somewhat interesting to see how people with different 'background' communicate and interact. some good, some bad... and some, Blur!! (Dajal, President and the Secretary) hahaha, and the experience gained, working at these places has developed confidence and customer oriented skills that will be useful in the future... i hope. haha... and when you do spend the money on something, you do feel the satisfaction cos u feel that you've earned it. if only the distribution of money is fair around the world. hahaha, something that will never happen.

ok, u asked for it. upon her request, i shall talk to u about this girl. she's very PRASAN, no shame, ask me to tell u good things bout her.. =P her name is Tasha. she works in Coffee Bean wheelock, but its the smaller kiosk inside, cos she's not good enuf to work outside. Bluek!! =P and she's very SOMBONG!! when u talk to her, you're lucky to get a reply if shes in a good mood ah. WHAHAHAA!! tasha, can anot?

Damn!!! SFA spelled my name wrong - M Ridhwan... WTF??!! hahaha... Monyet!!

~Adioz

Nothing to do at 3:56 PM by Awin

im all worn out... not enuf sleep... eyes are heavy.. classes are a skipping, unintentionally... hahaha. yesterday slept halfway, while chatting on msn... haha, so so sorry eh!! it all started two days ago... went out with the SPFB guys to watch the semi-final clash between Italy and Germany.

agreed to meet Rizal at Bukit Batok interchange at 10:30pm, he called me at 10 plus, but when i was juz about to pick up, my phone died, battery went dead on me..! so i had no way of contacting him... we didnt even agreed as to where exactly to meet. haha, so i was left to figure out the best possible place to wait for him, since i had no means of communication (bengap sak!! sebelum tu, aku dah nampak akunye batt low, and thought of writing down his contact before my batt runs out, tapi malas... ) kwakwakwa... see what happens!

so i waited near the Buzz shop at the interchange, hoping to find Rizal. at that time, i really wasnt sure if i'd meet him there anot. told myself if i didnt see him by 11pm, i'd take the bus to meet the rest at Coffee Bean Wheelock, but luckily i did by around 10:45pm. met Hafiz and Rizal (dengan topi kental dier... hahaha, takdelah). i was so relieved to see them... hahaha, Whew!! followed them to Bo's van, where Bo and Hilmi were waiting (orang-orang besar tenga tunggu...) so Rizal and Hafiz threw me inside the van, while Bo and Hilmi gave me a beating... after that, they dumped me in the middle of the PIE... hahaha (dah macam crite mafia lah)

apparently, they've been searching for me for more than half an hour, looking for me at Gombak, then at Batok... hahaha (kecian diorang... aku lagi boleh tanye diorang, "dah lamer tunggu?" hahaha, buat diorang lagi bingit jer...) luckily they really didnt left me in the middle of the expressway. we headed to Coffee Bean Wheelock to meet up with the others. Dani and Azfar were working. (dani lembab sak, buat closing...) hehe =P. Sufian was working too... we waited for them to finish... there was 'washing' on that day so we couldnt sit on the chairs, so we sat on the tables... hahaha, nolah. we sat and waited beside the road, chatting while watching people pass by... (macam budak hanyut dah... hahaha)

after a while, Khai, Tasha and Dzak came... followed by Dani, Azfar, Sufian and his friend. by then, it was already 1 plus... we still had around 2 hours to burn... (bo dah ngantuk.. sampai suro Hilmi joget sumer, juz to keep him awake) hahaha. so off we went, all 12 of us, to Plaza Singapura in Bo's van. (macam Sardin dah... hahaha, Sardin betul!!)

Watched the game on a large projector screen outside PS. All of us were supporting Italy, except Dani and Dzak (kental ar..!!) hahaha... kept myself awake with the milkshakes and fries, and the Esprit and the snapple... (Rizal bawak bekal, jemput-jemput udang) so i ate for the sake of staying awake... but slept during halftime, (dah ngantuk giler...) haha. 2nd half... the spectators were much more quiet. i spent half the time trying to stay awake. hahaha, seriously!! (dah takle angkat sak...) all of us were sleepy oredy, (kau tahulah, kalau khai dah ngantuk, bende merepek kluar dari mulut dier..) hahaha, so when Italy finally scored, we all celebrated like they already won the World Cup, jumping and shouting... hahaha. all of us were celebrating except for Dani and Dzak... hahaha (kental!!) =P. shortly a while later, they scored again... another round of celebration!! hahaha, (kecian Dani, kene ejek... =P) yeah.. haha

after the game, got our goodie bags and headed home. Bo sent me, Rizal, Hafiz, Hilmi, Dzak, Azfar and Dani home. the others took a cab home... reached home at 6am, bathed, solat.. =P, then went to sleep by 6:30. obviously i didnt make it for CAD class at 8:30am. i wanted to go for the 10am class, but i WOKE UP at 10am. how to go?? hahaha...

and im still sleepy...

* yet so far... *

Nothing to do at 10:54 AM by Awin

1st game come and gone.... yeap. we won Argonauts 5-4. unconvincing win, yes... but a win is still a win. haha... hmm, the 1st period really belonged to us. had lots of chances but we wasted it... end of 1st peiod, score was 4-1 but we should have scored far more than that, with the chances we had... Shazwan scored the 1st goal... (lawar). i assisted the goal with the through pass... (LAGI LAWAR!!) hehehe... luckily we weren't punished for not converting... were lucky this time!! but dunno how long our luck's gonna run out. (aku pun satu... Heriandy dah kasi thru ball lawar, boleh malas sak aku, shoot bola pakai satu tangan.. step nak chip bola konon!) kwakwakwa...

2nd period was more of an even match, with the 3rd period dominated by the Argonauts. hmm, i gotta buck up. the expectations... hmmm. lets hope i'll be able to shrug off the jitters during the Slay-K game. i HAVE to!!! (at least aku tak tengok muke Bo biler tenga main...) hahaha. lets do well for our next game. (oh, bawak kevlar dengan helmet skali...) hahaha

usual training yesterday. really felt the effects of circuit training. Fooh!! hahaha... if only i am able to play as comfortably in matches, as how i do in training. entahlah, but i juz dun feel myself. can anybody help me? its some kinda psychological thing. i dunno. hmm...... cmon Wan, Confidence sikit!!! hahaha... oh well.

had the usual LOOOOOOOOOONG debrief after the game. followed by lepak session at the kedai kopi opposite Al mukminin mosque - me, Azfar, Idhzaar, Bo and Rizal. had our dinner, talked, crapped, mengumpat-ed (aku dengar jer... diorang yang mengumpat) wahahaha, no lah.. there, i met my uncle and auntie. they were also havin dinner there. haha, i didnt notice them at first. then Bo 'salam' this makcik. so i looked at her, and thought must be his relative or something... then i heard one of the makciks say, "ni Awin pun ader kat sini..." (aku terus pusing, tengok... siape sak, cakap namer aku??) skali it was my uncle lah, Uncle Lee (Rusli) and Cik Jam (Jamiah). haha, thats what i call them. funny ah? hahaha, dah biase... Bo knows my uncle and aunt and my cousins - Shasha and Azie. (bo tolong keje rewang... thats my uncles company ah) so now u know how i became *ehemcaptainehem* NEPOTISM!! hahhaa... Azfar jealous sak!!

they were sitting a few tables away from us (dalam aku dah rase, alamak!! spoil ah... kene jager sikit prangai aku. takot diorang tengok-tengok...) especially my uncle. we stayed until 11pm before heading off... (aku ajak diorang solat Ishaak since masjid dah dekat, tapi diorang tanak. Pemalas punye Satans. especially Azfar) hehehe =P.

Nothing to do at 2:38 PM by Awin