1. Embracing Nervous Energy: Recognize anxiety as a natural component of competition. Harness this energy to enhance focus and reflexes.
   • Resource: To understand the neurophysiology of arousal and anxiety in sports, and how to harness nervous energy, the article from Sports Psychology Today titled "Calm Your Nerves… Literally" provides insight into how the autonomic nervous system works and the role of anxiety reduction techniques like deep breathing and positive self-talk​​. Additionally, Stephen Curry's perspective on nervousness, as shared in "How to Empower Athletes to Embrace Their Nerves" from The Excelling Edge, can be inspiring. Curry emphasizes that feeling nervous and anxious are good signs that you're ready for the moment​​.
2. Pre-Competition Rituals: Develop calming rituals that provide a sense of familiarity and confidence.
   • Resource: The article from Sports Psychology Today on "Performance Anxiety and Pregame Jitters" suggests that embracing pregame jitters as a sign of readiness can help athletes stay focused on their strategy and what’s important to execute​​.
3. Controlled Breathing: Employ diaphragmatic breathing to regulate heart rate and relax muscles, thus preparing the body for optimal performance.
   • Resource: For a deeper understanding of how controlled breathing can impact sports performance, the Sports Psychology Today article "Calm Your Nerves… Literally" can be a helpful resource. It explains how certain breathing exercises can help reduce the catecholamine hormones associated with stress and anxiety​​.
4. Cognitive Restructuring: Shift your perspective from fear to anticipation by reframing negative thoughts into positive ones.
   • Resource: Virgil van Dijk, a professional soccer player, shares his approach to managing nerves in an article on Sports Psychology Tips titled "Pregame Nerves Facts and Fiction." Van Dijk emphasizes viewing nervousness as excitement rather than fear, which helps him play at his peak during soccer matches​​.

These resources provide a deeper understanding of each point and offer practical advice and examples from athletes who have successfully navigated similar challenges. These insights can be particularly useful for anyone involved in BJJ or other combat sports, helping them to manage their anxiety and perform at their best.