# How do I manage competition anxiety?

Four tools: First, stay present - anxiety is about the future, so do not let thoughts drift there. Second, name the monster - spell out the worst case scenario, which often shrinks when put into words. Third, write out your feelings and concerns to offload them. Fourth, shock your system with cold -...

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**Tags:** competition, mental-game

**Source:** [BJJ Notes Knowledge Base](https://www.bjjnotes.app/knowledge-base/how-do-i-manage-competition-anxiety)