How To Lower Your Stress For A Big Event

You’re getting ready for a big workout or an important event, you start sweating and your stomach begins to turn.  You feel nervous and anxious and you start second guessing yourself. 

Have you ever been there? Where even the thought of an upcoming event or workout gets you all worked up?

Different stress-reduction tactics work for different people. Once you find what works for you, you’ll be able to implement that strategy at the right time for it’s biggest impact. Today, I’ll give you five strategies that will help lower your stress before a big event. Try em out.

5 Ways To Lower Your Stress Before A Big Event

1: Control how you interpret “stress.” 

When you’re getting ready for something important, your body will begin to react and send you signs that it is “getting ready.”  Physical signs like; sweating, rapid heart rate, feeling like you have to pee, and jitters can be interpreted in two different ways and can produce very different outlooks. You can actually decide how you respond to your physical reactions. 

  • You can feel your body react and begin to think that means your fears, worries, doubts and anxieties are playing out.  If do this, you view your nerves as negative, it will hurt your performance and your ability to be confident and composed.
  • On the other hand, you can see your nerves as an indication that you’re getting prepared for a cool event, and that the feeling is not anxiety, but rather excitement. You can respond with positivity and gratitude, using your nerves to help you get focused and prepared.

Practice responding to nerves with the notion that they’re going to energize you and help you do your best.

2: Practice steadying and calming your breath.  

Focusing on your breathing will help you feel centered, present, calm, focused, relaxed, and prepared.  Your breath is ALWAYS there, it’s a constant.  You have this strategy or tool in your toolbox whenever you need it, wherever you are. 

Try a few cycles of “square breathing” as you prepare for a big event

  • Count to yourself “1, 2, 3, 4″ as you inhale (so the inhale takes four seconds). Then count “1, 2, 3, 4″ as you hold the breath (for four seconds) and then exhale for a count of “1, 2, 3, 4” slowly for four seconds, pausing again after you exhale for a four-count. After completing 5-10 cycles of this, I can nearly guarantee that you feel more calm, relaxed and grounded. 

Practice tuning into your breath, slowing it down, counting it out and using it to get re-centered.

3. Share your feelings with your support team.

Bounce your plan, goals and concerns off of those who care about you. You’ll find immediate relief in your “stress” as you share it. 

  • Let your coaches, loved ones, or coworkers know how you’re feeling and what you may be concerned about. You might even just say “damn, I’m feeling anxious about this, but I know that once I get started, I’ll be good to go.”
  • Always share what you’re really experiencing and do your best to tie in a reminder to yourself about how it will go great.

Practice saying how you really feel and confiding in those who support you.

4: Remind yourself of what matters. 

Before you do anything important, remind yourself that you choose to do this, you’re thankful for the opportunity, and know your purpose. This will ALWAYS help you feel better.

  • Take a few minutes to remind yourself of WHY you are doing what you’re doing, and WHO you want to be.
  • Instead of continuing to let yourself say “oh god, this is so stressful, I’m freaking out, I hate this feeling,” – try something like this: “I’m so thankful for this opportunity. I am prepared and ready for this. Stay present, calm, and loose.” 

Practice setting intentions, saying a prayer, or reminding yourself of a few key points before you do anything important.

5: Take the pressure off.

If you’re overly-stressed, it might be time to take the situation less seriously. Smile, laugh and loosen up a bit before it’s go time.  Don’t lose your sense of humor and playfulness through all of this. It won’t be the end of the world if it doesn’t go perfectly.

  • Engage with others, listen to some good music and do something that will keep you feeling light-hearted and a bit less intense. 

Practice being more playful and as laid back as possible (even if you’re not feeling laid back).


What strategies help lower your stress before a big event or workout? How do you calm your mind, so that you can go out and crush it? Comment below.



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I’m Dawn Fletcher, the owner of Driven Mind. I help driven-individuals perform better and achieve greatness in all that they do.

Reader Interactions


  1. Dasha says

    It’s very interesting point of view. Thank you for sharing such knowledge.
    But I also want to say that there are many medicines which reduce anxiety and nerves. I found out it from a site . So among these medicines are:
    Klonopin,Ativan,Valium ,Xanax and others. These wonderful tools relieve stress, tension, anxiety and panic. And when I’m not able to calm down a mind by myself, my new friends mentioned before often help me in such situations. So try these medicines and the result’ll pleasantly shock you!

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