How do I deal with competition anxiety in BJJ?

Pre-competition nerves are a sign that you care about your performance, which is a good thing. The problem arises when anxiety becomes so overwhelming that it impairs your ability to perform. Several strategies help. First, thorough preparation reduces uncertainty anxiety. When you have drilled your game plan extensively, you trust your preparation. Second, controlled breathing activates your parasympathetic nervous system and calms your body. Practice box breathing with four-second inhales, holds, and exhales. Third, visualization of successful matches programs your mind for positive outcomes. Fourth, develop a pre-match warm-up routine that you follow every time, creating a sense of normalcy. Fifth, reframe the narrative. Instead of telling yourself you are scared, say you are excited. The physiological response is nearly identical, but the interpretation changes your mental state. Experience is the ultimate cure for competition anxiety, which is why competing regularly makes it more manageable.