🔍 Test Objective:

The objective of this test is to evaluate the intensity of anxiety felt before and after a competition, identify its triggers, and measure its impact on performance. This monitoring allows for adapting stress management strategies to optimize mental preparation.

1️⃣ EVALUATION OF ANXIETY BEFORE THE COMPETITION

Instructions: The athlete evaluates their level of anxiety before the competition on a scale of 1 to 10 and answers the following questions.

📌 Pre-competition anxiety score: ____/10

📋 Factors influencing pre-competition anxiety:

✅ I feel muscle tension or physical restlessness. (Yes ☐ / No ☐)

✅ I have negative thoughts or doubts about my performance. (Yes ☐ / No ☐)

✅ My heart beats faster and my breathing is irregular. (Yes ☐ / No ☐)

✅ I feel pressure related to the stakes or external expectations. (Yes ☐ / No ☐)

✅ I have difficulty concentrating due to stress. (Yes ☐ / No ☐)

📌 Comments:

2️⃣ EVALUATION OF ANXIETY AFTER THE COMPETITION

Instructions: After the competition, the athlete evaluates their level of anxiety again and answers the following questions.

📌 Post-competition anxiety score: ____/10

📋 Analysis of anxiety after the competition:

✅ My anxiety decreased once the competition started. (Yes ☐ / No ☐)

✅ My anxiety negatively impacted my performance. (Yes ☐ / No ☐)

✅ I managed to control my stress using mental techniques. (Yes ☐ / No ☐)

✅ My stress persisted throughout the event. (Yes ☐ / No ☐)

✅ I feel satisfaction or relief after the competition. (Yes ☐ / No ☐)

📌 Comments:

3️⃣ ANALYSIS OF THE GAPS BETWEEN BEFORE AND AFTER

📌 Comparison of anxiety levels before and after:

✅ Anxiety remained stable (difference of 0 to 1 point). ☐

✅ Anxiety decreased after the competition (negative difference). ☐

✅ Anxiety increased during the competition (positive difference). ☐

📌 Factors that influenced the evolution of anxiety:

📌 Lessons learned and areas for improvement:

✅ Work on anxiety management before the competition. ☐

✅ Use breathing and relaxation techniques. ☐

✅ Develop a more effective mental routine. ☐

✅ Modify the mental approach to reduce perceived pressure. ☐

📌 Action plan for the next competition:

✅ Usage instructions:

📌 Take this test before and after each competition to observe trends.

📌 Analyze fluctuations in anxiety and their impact on performance.

📌 Compare results across multiple events to identify stress triggers.

🚀 Final objective: Understand and better manage competitive anxiety to optimize mental stability in competition.