Transforming Nerves into Positive Energy: A few things I have learned from the greatest skier ever.

Nathan Ivie
2 days ago
4 min read

Those last couple laps in the warm up pen as the horse before you finishes can often fell like forever, or even worse waiting to saddle your horse knowing you have to wait another 20 minutes before you can start your warm up can be gut wrenching. It's not these nerves that destroy our success or show our weakness, it's these nerves that can actually make us elite and successful. Don't trust me, just follow the most dominate athlete in Alpine skiing ever, Mikaela Shiffrin, and discover how powerful being nervouse and embracing those nerves can be.

Eye-level view of Mikaela Shiffrin preparing at the starting gate of a ski race — Turn nervousness into positive energy with a focus on positive self talk

Why Nerves Are a Natural Part of Competition

Feeling nervous before a competition is a natural response to stress. It signals that your body is preparing for a challenge. This reaction is rooted in evolution: when faced with danger or high stakes, the body releases adrenaline to sharpen focus and boost energy.

For athletes, nerves can heighten awareness and readiness. The key is not to eliminate nervousness but to manage it effectively. Mikaela Shiffrin, a multiple Olympic Champion and the most dominate World Cup ski racer ever, and one of my personal heros has spoken openly about her pre-race nerves. She views them as a sign that she cares deeply about her performance.

How Elite Athletes Channel Nervous Energy

Elite athletes develop strategies to transform nervous energy into motivation and focus. Here are some common techniques used by top performers that we can adopt into our pre show mindset to excell.

1. Reframing Nervousness as Excitement

Embracing Nerves

Changing the way you think about nerves can make a big difference. Instead of seeing nervousness as fear, or failure athletes embrace the nerves as a postive, a sign you care and as a result are about to succeed. This mental shift helps convert anxiety into positive energy.

Strategies for Positive Self-Talk

Reframe Your Thoughts: View nerves as a sign of pending success rather than fear.
Use Affirmations: Create positive statements that reinforce your confidence and focus.
Visualize Success: Picture yourself succeeding in your performance or task.
Focus on Preparation: Remind yourself of the hard work and training that led you here.
Practice Mindfulness: Stay present and acknowledge your nerves without judgment.

Make the shift

By embracing your nerves and directing them into positive self-talk, you can transform anxiety into excitement, setting the stage for success.

For example, before a run tell yourself, "Ive put in the work, today is our day" "nail these stops" "start correct, finish strong" rather than "I’m nervous I’ll fail." "don't screw this up" "don't overspin" This simple change in mindset can reduce stress and boost confidence.

2. Controlled Breathing and Mindfulness

Breathing exercises help athletes calm their minds and bodies. Deep, controlled breaths slow the heart rate and reduce tension. Mindfulness techniques, such as focusing on the present moment, prevent the mind from spiraling into negative thoughts.

Shiffrin uses breathing routines to stay grounded before races. This practice helps her maintain clarity and focus, even under intense pressure.

3. Visualization and Mental Rehearsal

Visualizing success is a powerful tool. Athletes mentally rehearse their performance, imagining every detail from start to finish. This prepares the brain and body for the actual event.

Shiffrin visualizes her runs, picturing perfect turns and smooth execution. In this visualization practice she feels the turn mentally just how she will execute it in the run. This mental practice builds confidence and reduces uncertainty. When stepping into the start gait her words and focus always shift to "think strong thoughts"

4. Routine and Preparation

Having a consistent pre-competition routine creates a sense of control. When athletes follow familiar steps, it reduces unpredictability and calms nerves.

Shiffrin’s routine includes equipment checks, a consistent warm-up routine, and mental focus exercises. This structure helps her enter competition feeling ready and composed. Devlop a pre show routine that works for you and stick with it.

Practical Tips to Turn Your Nerves into Positive Energy

You don’t have to be an elite athlete to use these strategies. Here are practical steps anyone can take to harness nervous energy:

Acknowledge your nerves instead of fighting them. Recognize that feeling nervous means you care.
Reframe your thoughts by telling yourself you are excited and ready.
Practice deep breathing for a few minutes before your event to calm your body.
Use visualization to imagine a successful performance.
Create a pre-event routine that helps you feel prepared and in control.
Focus on what you can control, like your effort and attitude, rather than the outcome.
Channel energy into movement such as light exercise or stretching to release tension.

Examples from Other Elite Athletes

Mikaela Shiffrin is not alone in using nerves as fuel. Many top athletes share similar experiences:

Serena Williams has described pre-match nerves as a sign she is ready to compete at her best.
Michael Phelps used visualization and controlled breathing to manage anxiety before races.
Simone Biles talks about embracing nerves as part of the process and focusing on execution.

These athletes show that nerves are universal, but how you respond makes the difference.

The Science Behind Nerves and Performance

Research supports the idea that moderate nervousness can improve performance. The Yerkes-Dodson law explains that there is an optimal level of arousal for peak performance. Too little arousal can lead to boredom and lack of focus, while too much can cause overwhelm.

Finding the right balance means using nerves to increase alertness without tipping into anxiety. Techniques like breathing, visualization, and positive self-talk help maintain this balance.