The Power of EFT for Sports Performance Anxiety and Pressure

The power of EFT for sports performance anxiety and pressure

Achieving peak performance is a constant pursuit for athletes at every level. However, physical prowess alone is not always enough. It's equally essential to overcome the mental and emotional challenges that accompany competition. In this article, you will learn about a valuable technique - Emotional Freedom Techniques (EFT) for sports performance. It offers athletes a unique approach to overcoming mental barriers, reducing performance anxiety, increasing focus, and unlocking their full potential on the field.

Are you an athlete or sports enthusiast who's looking to take your performance in sports to the next level?

Do you want to conquer the intense pressure of high-stakes competitions while overcoming feelings of stress, anxiety, and fear of failure?

If so, you're in the right place. Today, I will introduce you to a powerful technique that can revolutionise your approach to sports performance. 

Emotional Freedom Techniques or EFT Tapping is a powerful tool that combines ancient Chinese acupressure with modern psychology to address emotional and psychological barriers. It involves gently tapping on specific meridian points on the body while focusing on thoughts, feelings, or experiences.

But before delving into the depth of Emotional Freedom Techniques let’s learn about different aspects of sports performance.

What is sports performance?

Sports performance enhancement, sports performance anxiety

More than just physical gains, sports performance enhances an athlete's mental well-being, social skills, and confidence. Whether you aim to be a fitness champion or simply boost your energy levels, reaching the highest performance requires dedication to training, recovery, smart strategies, and good emotional health.

Why choose sports performance training?

As an athlete, if you are looking to reach your optimal performance, you can benefit greatly from sports performance training. Endorsed by the National Strength and Conditioning Association (NSCA), you get to train both your body and mind to achieve optimal results (1).

The focus lies in building key physical attributes necessary for an athlete's specific sport. This includes strength, speed, endurance, flexibility, and overall coordination for those crucial movements. Core stability, strength, and flexibility form the foundation, but the program also deals with the mental aspects of the game, teaching focus and goal-setting strategies.

Training enhances physical abilities, allowing an increase in strength, endurance, speed, and agility. Weightlifting, plyometrics (jump training), cardio workouts, core exercises, stretching, and balance drills are all part of the toolkit. 

There are a range of mental benefits you receive with performance training. You become stronger, more balanced, and more coordinated, all of which directly translates to better performance on the field. 

Sports training also reduces the risk of injuries by improving muscle control and stamina. It boosts self-confidence as you can witness your physical capabilities improve. Even body composition benefits, with reduced fat mass and a more efficient metabolism.

Sports performance training, EFT for sports performance

In essence, sports performance training provides a well-rounded approach, optimising an athlete's overall capabilities. 

How to enhance your sports performance?

These three areas determine how well you perform in your sport:

1.

Physical Prowess

This includes strength, power, and endurance. Strength is your muscle's maximum force, while power is how quickly you can use that force. Endurance keeps you going strong.

2.

Mental Toughness

Focus, concentration, and the ability to perform under pressure are crucial. Athletes who can think clearly and make quick decisions under pressure have a big advantage.

3.

Skills and Strategy

Technical skills like throwing accuracy or footwork are essential. But strategic awareness, knowing how to move and react within the game, is what separates good players from great ones.

What are the factors affecting sports performance?

As an athlete, you might try hard to push your body and mind to the limit. But to truly excel, several factors come into play beyond physical fitness. The following factors affect your performance in sports:

1.

Proper Nutrition

Think of your body as a machine. The right food is like fuel, giving you the energy to perform your best and recover quickly after training. Aim for a balanced diet with plenty of protein, carbohydrates, healthy fats, vitamins, and minerals. And don't forget to stay hydrated! Water is essential for muscles to function properly and for you to perform at your best.

Proper nutrition, EFT for sports performance

2.

Staying Motivated

What keeps a sportsman going? It's the love for a particular sport, known as intrinsic motivation. 

There are some external factors as well. For example:  

  • Extrinsic motivation: When you want to complete a target and get rewarded.
  • Achievement-based motivation: When you strive for success and want to achieve your goals. 
  • Anxiety-avoidance-based motivation: When you want to avoid failure and the anxiety that comes with it.

No matter what keeps you driven, remember that focus and determination are key ingredients for success.

3.

Managing Stress

Too much stress or too little can hurt your performance. The key is to find the right balance. Relaxation techniques like meditation can help manage stress. EFT Tapping can also help reduce stress and help to rebalance the body's energy system.

This technique calms the nervous system and alleviates negative emotions associated with stress. Through repetitive tapping sequences, EFT can promote relaxation and emotional well-being. 

4.

Prioritising Sleep

Just like your phone needs to recharge, so does your body. Aim for 7-9 hours of sleep each night to recover properly and perform at your best. When you don't get enough sleep, you'll be less focused, have slower reflexes, and get tired soon.

EFT Tapping promotes better sleep by reducing stress, anxiety, and negative thought patterns that can interfere with restfulness. By calming the mind and body, EFT facilitates deeper, more restorative sleep, aiding athletes in achieving peak performance.

5.

Relaxation and Recovery

Don't underestimate the power of relaxation! Techniques like yoga or meditation can improve your focus and help reduce muscle tension.  Also, schedule proper rest periods between training sessions. Your body needs time to recover to reach your best performance.

Relaxation and recovery, eft for sports performance anxiety

6.

Overall Health and Energy

Being healthy allows your body to perform at its best and bounce back quickly from workouts. Eating a balanced diet ensures you have enough energy for training and competition.

7.

Anxiety

Anxiety can impair sports performance by increasing muscle tension, disrupting concentration, and causing doubt or fear. EFT Tapping addresses anxiety by tapping on specific meridian points, which can reduce cortisol levels and activate the body's relaxation response while calming the nervous system and reframing negative beliefs.

By alleviating anxiety symptoms, EFT helps athletes stay focused, confident, and at peace enhancing performance on the field or court. 

8.

Confidence

Confidence is a critical factor in sports performance. Confident athletes are more motivated to put in the hard work required to excel, better able to maintain focus and concentration during competition, more willing to take calculated risks, more adaptable in the face of setbacks, and less prone to anxiety and stress.

This positive mindset creates a self-fulfilling prophecy where belief in abilities leads to improved performance, further reinforcing confidence. While other factors like physical conditioning and technical skills are also important, having a high level of self-assurance can give athletes a significant edge,  to perform the best and achieve full potential.

9.

Energy Balance and Strength Conditioning

The Energy Flow program can be just as beneficial for athletes as it is for general well-being. By promoting nervous system regulation and reducing stress, the program can enhance focus and emotional control during competition. Additionally, trauma-release techniques can help athletes overcome past injuries or setbacks. 

Practices like managing cortisol levels and building emotional resilience can further improve performance under pressure. This holistic approach, incorporating self-care and nervous system regulation, empowers athletes to manage and balance their energy effectively and potentially. It improves the overall strength and conditioning.

10.

Addictions

Athletes aiming for the top of their game shouldn't be addicted to smoking, alcohol, and drugs. These substances wreak havoc on your body's ability to perform at its best. Smoking and drugs harm the lungs, making it harder to breathe and get the oxygen you need to push through intense training sessions. Alcohol dehydrates, leading to fatigue and hindering stamina.

Both coordination and reaction time, essential for precise movements and quick decisions in sports, are negatively affected by these substances. Impaired coordination also puts you at a higher risk of injuries during training or competition. 

What Do You Say While Tapping?

Here, EFT Tapping is a valuable tool to help cravings for substances like cigarettes or alcohol are often linked to emotional responses.

EFT Tapping can help address the underlying emotions that lead to unwanted cravings, reducing them and making it easier to resist temptation. It can also help manage stress and anxiety, common triggers for substance use, by promoting relaxation and providing healthier coping mechanisms. 

By addressing emotional issues that disrupt sleep, it improves sleep quality, allowing for better rest and recovery. 

Additionally, it can enhance motivation and focus by tackling negative emotions and self-doubt, keeping you committed to your training goals. EFT Tapping, combined with a commitment to healthy habits, can be a potent tool for athletes to achieve great performance and achieve those sporting goals!

Sports Celebrities trust in EFT Tapping!

Bralon Taplin, a Grenadian sprinter, had been seen using energy tapping before the start of a race. He is a long-time advocate of energy tapping, having used it at the Rio 2016 Olympics1. EFT presumably helps him manage stress, stay focused, and reach peak performance.

Jorge Reyes, a college baseball player for the Beavers Baseball team, also uses EFT Tapping. Greg Warburton was the EFT instructor for Jorge Reyes. Reyes was seen using this technique at the College World Series in 2007. He and other pitchers on his team would use the technique in the dugout, telling themselves positive affirmations while tapping.

It’s a profound body-centric therapy that combines elements of cognitive and exposure therapy with light pressure on acupoints. It’s used to decrease distress and is becoming increasingly popular among athletes for its potential to improve performance.

However, it’s always recommended to learn and practice EFT Tapping under the guidance of a trained professional.

CLINICAL STUDY FOR SPORTS PERFORMANCE

Here’s an example of the proficiency of EFT Tapping when done while performing in sports (2).

A January 2010 study examined the impact of a mind-body intervention called Emotional Freedom Techniques (EFT) on the athletic performance of college basketball players. The researchers wanted to see if a single EFT Tapping session could improve the performance of a men's and women's Pac-10 college basketball team (26 players in total).

The treatment group received a 15-minute EFT Tapping session, while the control group received a placebo intervention of similar duration. Performance was measured through free throw shots and vertical jump height. The timing of the data collection and treatment was designed to mimic an actual basketball game scenario.

The results showed a statistically significant difference between the two groups in free throw performance. The players who received the EFT intervention improved their free throw accuracy by an average of 20.8%, while the control group decreased by an average of 16.6%. However, there was no difference between the groups in vertical jump height.

When the performance data was analysed separately by gender, the researchers found trends toward statistical significance for the women's team on both performance measures, with the EFT intervention group performing better.

The study suggests that using EFT as an intervention during an athletic event may improve free throw performance in college basketball players, particularly female athletes (1).

If you would like to experience the benefits of the EFT for sports performance yourself, download the EFT booklet below.

EFT Tapping steps to enhance your performance in sports

Step 1

Temperature Check

Start by exploring your emotions and beliefs revolving around sports performance pressure. Reflect on questions such as:

  • What emotions do you experience when thinking about performing in a game?

  • How does the pressure of performing affect your confidence and abilities?

  • What negative beliefs or fears do performance pressure trigger in you?

  • Where in your body do you feel tension or discomfort related to best performance pressure?

For this tapping sequence, we are taking ‘pressure' as an example. Feel free to replace it with whichever emotion you are experiencing the most.

Step 2

Explore the Physical Sensations

Rate the intensity of your tension and pressure related to performing best on a scale from 1 to 10, with 10 being the highest level of pressure.

"What number is the sports performance pressure at, where 10 is really high and 1 is not high at all."

Just go with whatever number comes up spontaneously, without thinking too much about it.

Step 3

Start Tapping on the Karate Chop (Side of the Hand)

Use tapping to address the emotions and beliefs identified in step 1, for example,

“Even though I feel overwhelmed by tension and pressure when performing in my games, and I can feel it in my ..... [location] and it is a number ..... (0 - 10), [__] in colour, and it makes me feel [describe the sensation], I deeply and completely love and accept myself.”

Sample Sequence:

"Even though I feel overwhelmed by pressure when performing in sports, and I can feel the tension in my shoulders, and it's at a number 8, red in colour, and it makes me feel jittery & uncertain, I deeply and completely love and accept myself."

(Repeat 3 times).

Step 4

Tap on the Facial and Upper Body EFT Tapping Points

Tap on the facial and upper body points using the reminder phrases while saying them out loud:

  • Eyebrow: This pressure ... (incident/event/memory name)

  • Side of the Eye: It's at a number … (SUDs)

  • Under the Eye: So overwhelming … (feeling or sensation)

  • Under the Nose: It makes me feel so … (feeling or sensation)

  • Chin: This pressure ...

  • Collarbone: It makes me feel so ...

  • Thumb: I just feel so ...

  • Index Finger: In my … (location)

  • Middle Finger: This pressure ...

  • Little Finger: It feels so ...

EFT Tapping Points

Step 5

Close the sequence

Close the sequence by coming back to the EFT Karate Chop tapping point and repeat the initial setup statement once again.

"Even though I feel overwhelmed by pressure when performing in sports, and I can feel the tension in my shoulders, and it's at a number 8, red in color, and it makes me feel jittery & uncertain, I deeply and completely love and accept myself."

Step 6

Relax and Breathe

Take a gentle breath. Inhale and exhale. Relax and take a moment to release any remaining tension.

Step 7

Test

At the end of the EFT Tapping sequence, test the intensity of the pressure felt while playing games, running, or performing any sports activity  by asking yourself:

  • What number is the tension at now?

  • How do you feel about performing in sports now?

  • How does that pressure make you feel now?

If the tension has reduced to a level that you feel less pressurised and comfortable with, you can stop. Otherwise, you can repeat this process by going back to Step 1.

Step 8

Conclude with Positive Tapping

End the sequence with affirmations that promote a positive plus calm mindset, enthusiasm, and confidence in your sports performance abilities,

"Even though I might feel tensed or pressurised when performing in sports, I choose to focus on my skills and abilities, trusting in my training and enjoying the experience. I deeply and completely love and accept myself."

Repeat this sequence as needed to manage sports performance challenges effectively.

The world of sports is fiercely competitive, and athletes constantly strive to gain that extra edge. EFT Tapping offers a unique and powerful tool to complement your existing training strategies. While EFT for sports performance isn't an overnight solution, incorporating it into your routine can be a game-changer and the best results can be achieved with consistent practice. 

P.S. Want to discover if EFT Tapping is right for you? Book a Complimentary Discovery call.

In summary, EFT Tapping is a powerful technique combining acupressure and psychology. It goes beyond physical training to empower athletes to reach the best of their ability.  By addressing the mental and emotional aspects of sports performance, Emotional Freedom Techniques help athletes reduce anxiety, improve focus, and boost confidence.

Disclaimer to consult with qualified professionals

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