HSPs’ intense sensitivity can affect their performance during competition,
but nature has remedies that can help them stay calm & focused under pressure
For Highly Sensitive People (HSPs), competitions can be an intense experience. While sensitivity often enhances creativity and intuition, it can also lead to overwhelming nerves, anxiety, and overthinking. Fortunately, nature provides remedies that can help HSPs stay calm, focused, and balanced under pressure. Here are some natural performance aids HSPs can use before competitions to perform at their best.
- Adaptogens: Balance Stress and Boost Focus
Adaptogens are natural substances that help the body adapt to stress and maintain balance. For HSPs, they can reduce anxiety while supporting mental clarity. Some notable examples are listed below.
- Ashwagandha: Known for its calming properties, this evergreen shrub lowers cortisol levels and promotes a sense of calm without drowsiness.
- GABA: By slowing certain brain functions, this neurotransmitter is able to reduce stress & relieve anxiety.
- L-Tyrosine: This amino acid alleviates anxiety and improves cognitive function, particularly in stressful situations, by replenishing neurotransmitters like dopamine and norepinephrine, which can become depleted under stress. The replenishment can lead to better focus and clarity during demanding tasks.
- Bacopa Monnieri: Many clinical studies have established this herb as a calming cognitive enhancer.
- Phosphatidylserine: This biochemical plays a role in mood regulation and cognitive functions such as attention, focus, processing speed, and memory.
How to Use: Take in capsule form about 30–60 minutes before your event.
- Magnesium: Nature’s Calming Mineral
Magnesium is crucial for relaxing muscles and calming the nervous system. It can help HSPs combat pre-competition jitters and stay grounded.
Best Sources:
- Magnesium glycinate, which is a combination of the mineral magnesium and amino acid glycine
(It alleviates anxiety symptoms by promoting relaxation through its influence on neurotransmitters, while also potentially supporting cognitive function by regulating the activity of calming neurotransmitters like GABA.) - Magnesium-rich foods like bananas, almonds, and spinach
How to Use: Take a magnesium supplement the evening before or a small dose on competition day.
- L-Theanine: Focus Without Overstimulation
L-Theanine, an amino acid found in green tea, has been shown to relieve stress disorders, boost mood, and promote relaxation while improving focus and mental clarity. It pairs well with caffeine, smoothing out its stimulating effects, which can otherwise overstimulate HSPs.
How to Use: Take a supplement or sip matcha tea 30 minutes before the event.
- Omega-3 Fatty Acids: Brain Power and Emotional Stability
Omega-3s support brain function and help regulate mood, making them ideal for HSPs prone to overthinking or emotional swings.
Best Sources:
- Supplements (fish oil or vegan algae-based)
- Foods like walnuts, chia seeds, and salmon
How to Use: Regularly take omega-3s as part of your daily routine for ongoing benefits.
- Deep Breathing with Adapted Supplements
Pairing mindfulness techniques like deep breathing with natural aids can amplify their effects. For example, combining breath-work with L-Theanine or magnesium can calm your mind and reduce physical tension.
Try This Breathing Exercise:
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 6 counts.
- Repeat for 5 minutes before the competition.
- Proper Hydration with Electrolytes
Dehydration can worsen anxiety and impair focus, so staying hydrated is essential. Add natural electrolytes like coconut water or a pinch of sea salt to your water to optimize hydration and keep you feeling energized. Proper hydration and electrolyte balance will not only keep you mentally sharp during competitions, it will also prevent cramps.
Tips for Using Natural Aids Effectively
- Test Beforehand: Try any supplement or remedy during practice sessions to ensure it works well for you.
- Start Small: Use the lowest recommended dose and adjust as needed.
- Create a Pre-Competition Ritual: Combine your chosen aid with calming practices like stretching or meditation to center yourself.
Conclusion: Perform Your Best Naturally
As an HSP, your sensitivity is a strength — but it requires the right support during high-stress situations. By incorporating natural performance aids into your routine, you can calm your nerves, enhance your focus, and approach competitions with confidence.
Remember, the goal isn’t to suppress your sensitivity but to channel it into a source of calm energy that helps you shine when it matters most.