Ever felt your heart pound the second you hear the engine roar? That’s anxiety, and it’s a common guest in the pit lane. Whether you’re a professional racer or a weekend hobbyist, the pressure to perform can shake even the most skilled drivers. The good news? You don’t need a miracle cure—just a few practical habits that keep the nerves in check and let you focus on the road ahead.
First step is to figure out what sparks the anxiety. Is it a tight corner, a big crowd, or the fear of a crash? Write down the moments that make your stomach twist. When you spot a pattern, you can start training your mind to handle those specific situations. Many top drivers keep a simple journal after every session, noting what felt scary and how they reacted. Over time the list shrinks and confidence builds.
When the revs climb, so does your pulse. A quick breath technique can drop your heart rate in seconds. Try the 4‑4‑8 rule: inhale for four counts, hold for four, exhale for eight. Do it while you’re in the car, before you hit the start line, or even on the walk to the garage. Pair that with a short visualization—imagine the perfect lap, the smooth line through the chicane, the checkered flag. Your brain starts treating the imagined success as real, which quiets the worry.
Another trick is to break the race into tiny, doable steps. Instead of thinking about the whole Grand Prix, focus on the next turn. Small wins add up, and each one tells your brain that the situation is manageable. It’s the same method pilots use when they practice emergency drills—stay present, handle one task at a time.
Physical fitness also plays a big role. A strong core and good cardio keep your body from sending anxiety signals to your brain. Simple workouts like cycling, jogging, or even a quick resistance circuit can make a noticeable difference in how steady you feel behind the wheel.
Finally, lean on your team. Talk to your engineer or pit crew about what’s bothering you. They can give you data that puts feelings into numbers—like brake pressure or tire temperature—so you see concrete evidence that things are under control. A supportive crew turns anxiety into a shared problem, not a solo battle.
Remember, anxiety isn’t a roadblock; it’s a warning sign that tells you to prepare better. Use the tips above, stay consistent, and you’ll notice the nerves fading faster than a tire on a hot lap. Keep your mind sharp, your body ready, and enjoy the rush without the fear.
Tom Grennan opens up about battling anxiety that's grown worse after a serious ankle injury. As he pushes through recovery and prepares to headline BBC Radio 1's Big Weekend, Grennan uses his voice to spark honest conversations around mental health and staying resilient.
Read More
