Your First Shooting Match: Perspective, Fear, and Managing Stress

Stepping into your first match is a thrilling milestone for any shooter. It signifies transitioning from casual practice to the competitive arena, where the stakes feel higher and the pressure mounts. As someone who has been to my fair share of matches, I have seen firsthand how fear, nerves, and anxiety can influence performance. Unfortunately, I, too, have suffered from this phenomenon. However, these emotions are not obstacles but part of the process. Overcoming these feelings is both an art and a science.

THE YERKES-DODSON CURVE

One of the most useful tools for understanding performance anxiety is the Yerkes-Dodson Curve, a psychological model that illustrates the relationship between arousal (or stress) and performance. This bell-shaped curve illustrates the following:

• Low arousal (minimal stress): often leads to boredom or complacency, resulting in suboptimal performance.
• Moderate arousal: creates a state of optimal focus, where energy and attention are heightened just enough to enhance performance.
• High arousal (overwhelming stress): can hinder performance, leading to errors and poor execution.

The key takeaway is that stress isn't inherently bad, but managing its intensity is crucial. Feeling nervous before your first match is entirely normal, and with the right mindset, you can use that energy to your advantage.

KEEP THINGS IN PERSPECTIVE

It's easy to get caught up in the significance of your first match. However, remember this is just one step in your journey as a shooter. Every seasoned competitor was once in your shoes, navigating the same fears and doubts.

To keep perspective, consider these facts:

• It's a learning experience. Your first match is an opportunity to observe, absorb, and understand the flow of competition. How to place in the standings is secondary.
• No one is perfect. Even the most skilled shooters have off days. Your competitors are likely more focused on their performance than scrutinizing yours.
• It's not life or death. While shooting matches are exciting, it's essential to remember that this is a sport, not a battlefield. Approach it with curiosity and a sense of fun.

All photos courtesy of Nick Setting.

ACCEPT AND IDENTIFY YOUR FEELINGS

The first step to managing match-day anxiety is accepting your feelings without judgment. It's natural to feel nervous as your body responds to a situation it perceives as significant. Instead of resisting these emotions, identify them. Internal dialogue is critical to overcoming these feelings. The positive internal dialogue while you identify your feelings and visualize success is half the battle. If you think you will shoot a catastrophic stage or string, you will.

Acknowledging your feelings reduces their intensity and gives you a clearer understanding of your emotional state. Avoid labeling emotions as "good" or "bad." Instead, recognize them as signals from your mind and body, urging you to prepare and focus.

Many people try to distract themselves from anxiety, but avoiding feelings often amplifies them. Instead, practice sitting with your emotions. Find a quiet space, close your eyes, and focus on breathing and visualizing success.

This practice, often called mindful observation, helps you build resilience. When you train yourself to coexist with uncomfortable emotions, you reduce their power to disrupt your focus during high-stress situations, such as shooting a stage at a match.

FACE THE FEAR

Fear is a natural response to uncertainty. Facing it directly can help you regain control.

• Break it Down: Ask yourself, "What exactly am I afraid of?" Common fears include making mistakes, being judged, or underperforming. Logically working through these fears makes them less intimidating.
• Challenge Negative Thoughts: Replace catastrophic thinking with balanced reasoning. For example, instead of thinking, "I'll embarrass myself," reframe it as "I'm here to learn."
• Visualize Success: Imagine yourself performing calmly and confidently. Visualization trains your mind to focus on positive outcomes rather than fears.
• Take Action: The best way to overcome fear is to face it. Attending practice matches, participating in smaller competitions, and observing more experienced shooters is the perfect way to gain familiarity with the sport, and familiarity reduces fear.

HOW TO MANAGE STRESS

Stress management is a skill that improves with practice. Listed are some techniques to help you stay calm and composed during your first match:

Breathing

Controlled breathing activates the parasympathetic nervous system, reducing the physical symptoms of anxiety. Common techniques can be found all over the internet, but the two I have used with great success are Box Breathing and Triangle Breathing.

Box breathing, also known as square breathing:

1. Inhale: Breathe in slowly through your nose for 4 seconds.
2. Hold: Hold your breath for 4 seconds.
3. Exhale: Breathe out slowly through your mouth for 4 seconds.
4. Pause: Hold your breath again for 4 seconds.
5. Repeat

Triangle breathing is a similar exercise focusing on three phases instead of four.

1. Inhale: Breathe deeply through your nose for 4 seconds.
2. Hold: Hold your breath for 4 seconds.
3. Exhale: Exhale slowly through your mouth for 4 seconds.
4. Repeat

Positive Self-Talk

Positive self-talk shifts your mindset from fear to confidence. No one wins matches that they think they have no business shooting. Replace self-doubt with affirmations like:

• "I have trained and trust my skills."
• "I have great gear, and my rifle is squared away."
• "It's okay to feel nervous; it means I am present."

Pre-Match Rituals

Establishing a routine can help ground you. Whether cleaning your rifle before the match, staging your gear a specific way, or listening to music while visualizing shooting clean stages, rituals provide a sense of control and familiarity.

Train Under Pressure

Simulate match conditions during practice. Time yourself, invite friends to watch you shoot, or compete with friends to recreate the stress of an actual match. Over time, these experiences will help desensitize you to pressure.

Develop a Growth Mindset

Adopt the belief that mistakes are opportunities to learn. Whether successful in the standings or not, each match provides valuable insights to refine your skills, build on your strategy, and determine gear preferences. Most top shooters did not achieve greatness overnight, and many can be described as lifelong learners. A growth mindset will keep you from mentally cratering when you inevitably make mistakes.

Learn from Others

Seek advice from experienced shooters. Many will share that their best performances came after lots of practice and learning to channel their anxiety into focus. If nothing else, you will inevitably develop friendships with fellow shooters, which can help make you feel more at ease.

CLOSING THOUGHTS

Your first match is an opportunity to grow—not just as a shooter, but as a person. By understanding the science of anxiety, keeping a balanced perspective, and practicing techniques to manage stress, you can transform fear into a powerful tool for success.

Remember: nerves mean you care. They signal that you're stepping outside your comfort zone— and comfort is the enemy of growth. Embrace the challenge, trust your preparation, and remember to have fun. The journey ahead will be full of lessons, friendships, and unforgettable moments, and this is only the beginning.

Next week, we will discuss how to set up your gear for your first match!

COMPETITION RESOURCES FROM MDT

• NRL Hunter Gear Breakdown
• NRL Hunter Stage Breakdown
• Tricky Props | PRS Stage Breakdown
• Getting The Most Out Of Your Shooting Bag
• How To Run A Sub-30-Second PRS Barricade
• A Pro's Approach to Complicated Stages | PRS Stage Breakdown
• How To Clean A PRS Stage: Francis Colon Stage Breakdown
• How PRS Will Make You A Better Hunter
• How Pro Shooter Francis Colon Sets Up His Rifle
• 12 Essentials For Match Shooting In The Rain - Precision Rifle Tips
• Mastering The Mental Game Of PRS: An Easy Way To Achieve A Higher Score
• Advanced Target Acquisition - How to be a Better Shooter

ABOUT THE AUTHOR

Justin Foster grew up in rural British Columbia and developed a love for firearms at a young age. Justin started shooting ELR recreationally in 2019, eventually leading to his newfound passion, F-Class. Justin is an avid F-Class shooter and shoots in the F-TR division. Justin is a full-time writer and photographer and spends his free time with his wife and dog. He can be reached on Instagram @lead.rain