緊張したときに心を落ち着かせる方法 どうしたら最高のパフォーマンスを発揮できるのか

大きな舞台に立った時、三年間頑張ってきた部活の最後の大会など、自分にとって大切な場面では緊張してしまうことはよくあります。

 

そんな大事な時に緊張して、今まで培ってきた努力の成果が出せないとなると非常に悔しいですよね。

 

 

そんな緊張を少しでも和らげる方法を紹介していきたいと思います。

 

 

軽いストレッチをして体をほぐす

心が緊張していると、体も自然に固まってしまいます。

特に肩に力が入りやすくなり、首がすくんでしまい呼吸が小さくなってしまうそうです。

 

 

実際、緊張しているときには無意識なので自分で気づくことは難しいと思います。

 

(ストレッチの方法は下のサイトにあります。)

allabout.co.jp

 

ただ、発表の前などあまり動けないということもあると思うので、僕がおススメするのは、「全身に力を入れてから一気に脱力する」という方法です。

 

これなら、動作が少ないので周りにばれずにリラックスすることができます。

 

音楽を聴く

音楽には、リラックスさせる効果があるといいます。

 

寝る前にゆったりとした音楽を聴くと眠りやすいという話はよく聞きますよね。

スポーツ界でもスケートの羽生結弦選手が、本番前にイヤホンを付けて音楽を聴いているのも見たことがあります。

 

選ぶ音楽も、自分のモチベーションを盛り上げて緊張を吹き飛ばすのか、それとも心を落ち着かせるのに集中してゆったりとしたものを聞くのか、あらかじめ決めておくといいと思います。

 

イヤホンなどを用いて周りの音を遮断して音楽に集中できる環境を作ることも大切だと思います。 

周りの雑音が入ってくるとリラックスできるものも出来なくなってしまいますからね。

 

緊張は悪いものではない

緊張というものは、最高のパフォーマンスを発揮するうえで邪魔になるものなのかもしれません。

 

ではなぜ、我々は緊張してしまうのでしょうか?

防衛本能?生物学的なものはよくわかりませんが、とりあえずいえることは、自分が今からすることに対して強く成功させたい!という思いがあるからではないでしょうか。

 

どうでもいいことに対して人は緊張したりしませんよね。

 

必ずしも緊張というのは悪いものではなく、自分が持っている思いの強さだと考えればいいのではないでしょうか。

 

あえて今の状態を肯定してあげることで、適度な緊張状態に持っていくことができると思います。

 

まとめ

今回紹介したのは、緊張した心を落ち着かせる方法はこちら

  • 体をほぐす
  • 音楽を聴いてリラックスをする
  • 緊張は悪くないものと考える

この三つを紹介しました。

 

必ずしも自分に合っているとは限らないので、自分に合った方法を他にも探してみるといいと思います。

 

 

ご清覧ありがとうございました。

 

以上!

 

 

 

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