How to Stop Overthinking before a Wrestling Match

Many wrestlers struggle with overthinking before a match, letting their minds race with doubts, worries, or distractions. This mental clutter can drain energy, increase anxiety, and ultimately hurt performance. Wrestling Mindset has helped wrestlers tackle these common struggles, offering practical strategies to help athletes clear their minds, compete with confidence, and enjoy wrestling more. 

Here are 5 crucial ways to help wrestlers overcome overthinking and perform at their best:

1. Keep It Simple: Action Beats Inaction

Wrestling Mindset stresses the importance of simplicity. Overthinking can deplete mental energy, much like how a cell phone battery drains with excessive use. Athletes only have so much energy to give, so they should focus on taking action rather than wasting time and energy overanalyzing situations. The key is to stay proactive and keep moving forward, as action always beats inaction.

2. Ask Yourself Key Questions

Self-reflection plays a crucial role in mental training. Wrestlers should regularly ask themselves:

• Is this glorifying God and making me the best version of myself?
• Is this getting me closer to my goals?
• Is this something I am willing to change? If not, how can I make the best of the situation?

These questions help athletes stay aligned with their values and focused on actions that will drive improvement. When faced with challenges, reflecting on these questions ensures that energy is directed toward productive and meaningful efforts. 

Wrestling Mindset CEO Gene Zannetti talks about this in a great video below "Overcome Overthinking in 7 minutes"

3. Predator vs. Prey Mindset

A powerful mindset shift is the Predator vs. Prey mental approach, an analogy which helps wrestlers focus on effort over outcomes. Wrestlers are encouraged to ask themselves, "Is this a predator or prey thought?" Predators focus on effort and attitude—things they can control—while prey dwell on factors outside their control, such as the opponent's reputation or the outcome of the match. By maintaining a predator mindset, athletes can stay aggressive and confident, focusing on what matters most.

Learn more below about the Predator vs. Prey Mindset analogy made famous by Wrestling Mindset. 

4. Use Positive Self-Talk

The way wrestlers speak to themselves matters. Positive self-talk is a powerful tool for enhancing performance. Develop mantras and phrases (“I am ready” “Let’s go!”) that help turn negative thoughts into empowering statements, allowing wrestlers to stay mentally strong in high-pressure situations.

5. Utilize Visualization 

Visualization is another technique that Wrestling Mindset emphasizes. By mentally rehearsing matches and picturing success, wrestlers can prepare for competition more effectively. This mental practice helps build familiarity and confidence, enabling athletes to react more instinctively when it’s time to perform. It is also important to visualize challenges and common adversity situations that occur during matches and. Visualize experiencing and overcoming these challenges. 

These strategies are just a glimpse into what Wrestling Mindset offers through its 1-1 coaching and training programs. By focusing on mental skills, aligning actions with core values, and keeping things simple, wrestlers can gain the edge and overcome overthinking. 

Learn More about Wrestling Mindset One-on-One and Team Training Programs