I think it's important for you to realize that every bowler gets stressed and nervous during competition. You watch pro bowlers and they seem to be able to remain cool under pressure; yet, when interviewed, they always point out that they felt nervous. The degree of success for anyone is how they are able to take control of, and minimize, the effects of that stress.

Understand that it will happen to you and therefore, you have to learn what your personal responses are to certain stresses and pressures. This is not so you can stop it; but, you want to be aware of it and intervene as best as you can to minimize their effects. This way, you will appear to be the "calm, cool, and collected" one.

Let's evaluate your feelings and responses to stress in the following four areas so that we can deal with them:

1) Physical - Is your pulse rate up? Queasy stomach? Muscles tensed up? Palms sweaty? Starting to get headaches and fee dizzy?

2) Emotional - Are you getting angry? Going through some mood swings? Feeling irritable? Impatient? Feeling down on yourself? "Woe is me?"

3) Thinking Process - Can you focus? Losing concentration? Can't make a decision quickly? Fear of failure? Worried and overwhelmed?

4) Behavior - Are you over-reacting? Going back to your nervous habits? Biting your nails, pacing back-and-forth, and can't sit still? Withdrawing into yourself?

Now that we've recognized your reactions to stress and pressure, here's my "Choc-list" for reducing your symptoms:

1) Relax and calm yourself down - Sit down, close your eyes, and clench your fist. At this point, try to think about nothing. You've removed anything visual. You should already be starting to relieve the stress.

2) Do deep breathing - This is the diaphragmatic breathing - In through your nostrils with your mouth closed filling your stomach completely; then out through your mouth trying to push the front of your stomach through your back. Do this a minimum of 2 to 3 times.

3) Now, see something peaceful in your mind. A happy moment you once experienced. Blue skies and white clouds. Soft wind blowing across your cheeks. Your favorite song playing in your head.

4) Visualize your shot and do your positive self-talk. I've been here before. I know what to do. One moment at a time. One frame at a time.
5) Be precise about your PSR (pre-shot routine). Not deliberate and slow; but, maintain your pace, rhythm, and do not alter from it.

Relaxed? So am I!

A Hui Hou! (See You Again!)