Managing Stress & Nerves
I PASSED 🎉
I just passed my Certified Specialist in Sports Dietetics exam on Friday.
A 3-hour test on everything SPORTS NUTRITION…
questions, equations, and strategies on what active people should eat & drink to feel energized and stay healthy.
THE PART I DIDN’T EXPECT
👉 The biggest thing I learned wasn’t nutrition…
It was how to manage my nerves, my energy, and my self-talk.
THE SPIRAL
I was stressed. I was nervous.
– I haven’t taken a big test in years… what if I’m rusty?
– This is hard stuff… will I be able to do it?
– Can I actually sit & focus for 3 hours straight?
– This is a big deal… what if I fail?
My self-talk was spiraling.
THE SHIFT
So instead of letting that negative spiral run the show… I practiced better-feeling thoughts:
– I actually like learning… relax and enjoy it
– I don’t need to worry for this to work out
– I have done hard things… and I can do this
– I am smart and can figure this out
DOUBLE DOWN ON SELF-CARE
After getting a handle on my self-talk, studying started getting better. And I made sure to treat my body well while asking it to do so much…
– I ate regular meals (even when I felt “too busy”)
– I kept my daily exercise routine (even when I considered skipping it to have more time to study)
– I stuck to a consistent sleep schedule (even when I wanted to stay up late)
TEST DAY
I woke up early, reviewed some notes one last time, ate a nourishing breakfast, and got ready without rushing.
But even with all this prep, my nerves started getting the better of me (anyone else get nervous poops?!)
So here’s what I did:
– Calm breathing (in for 4, out for 8)
– Confidence meditation (Insight Timer)
– Walked to the test (movement helps everything!)
– Positive frequency music (528 Hz on Spotify)
THE WIN
YES, I PASSED THE TEST.
But the real win?
👉 Practicing how to manage my nerves, my energy, and my self-talk.
WHY THIS MATTERS FOR YOU
Because we all have BIG DAYS.
Your BIG DAY might look like:
– a big presentation
– a busy week
– travel
– family responsibilities
– just trying to keep it together
So when you prep for your next big day, try this:
👉 Upgrade your self-talk
👉 Don’t ditch self-care, double down on it
👉 Practice soothing strategies for your nerves
That’s the real performance strategy.
