Q: Study sports nutrition to learn the best foods to eat, and when, so that your body will have peak energy levels at match time. Without energy you simply cannot play at 100%, and in close games, you will need 100%. Even what you eat after the game will matter. Aim for 50 grams (1.8 oz) of carbohydrates after each session to replenish your energy. If you wait until match time, it will be too late. Water is typically enough for your hydration needs. You don’t need to worry about drinking sports drinks unless your games are very intense or your practice sessions are longer than 90 minutes. Make sure your racquet and your strings are in good shape. Bring a back-up racquet of the exact model and the same strings.  Changing to a different racquet in the middle of a tournament will screw up your game. Use a checklist so you don't forget anything you need. You'll often meet people on tournaments on regular basis asking if you have an extra pair of shoes, socks, shirt or shorts, because they forgot theirs. Don't be that person! Bring extra shirts. Squash is a sweaty game, and you'll want to have dry shirts available when you need them. Also, bring a towel to wipe off your sweat. Use a sweat resistant grip on your racquet, so it does not slip out of your hand. Being late will produce unnecessary stress. Get there in plenty of time to change, get familiar with the location, use the toilet, etc. If you're playing in a tournament, as soon as you arrive, figure out who your opponents will be. Maybe you know them already from earlier games. If not, maybe you can watch them playing. Ask other people about their playing styles and weaknesses.
A: Eat well! Drink water (hydrate) before the match. Check your gear. Allot extra travel time to get to the match or tournament. Scout out your opponent.

Q: These instructions were made for a standard piece of A4 printer paper, 8.5 x 11 inches (216 x 280 mm) in size. You may use larger paper instead (such as A3) for a louder sound. If your paper is the same color on both sides, you can make a small mark on one side to keep track. This shouldn't be necessary for this project, but it's a useful technique to know about when making origami out of regular paper.
A: Begin with a flat piece of rectangular paper. Place the paper flat on the table.

Q: Your breath and thought largely determine your behavior. Wake up early and do 15 minutes of yoga every morning. When you feel stressed, take a break and meditate. This can be enormously calming. You'll feel more comfortable and your body will relax.   Learn yoga by using a video online or going to a local class.  Learn how to meditate by practicing calming breathing techniques in a quiet place. You can do yoga or meditation virtually anywhere, even in the middle of a conversation. Do yoga stretches on an airplane or meditate for a few seconds when you feel nervous during a party. Physical activity is scientifically proven to reduce stress, fight anxiety, and boost self-esteem. Exercise also releases pleasure-inducing endorphins. Even just 15 minutes of exercise a day can help you settle down and be happy.  Exercise doesn't have to be in the gym. You can go for a run or play pick up basketball with friends. In fact, exercising with friends can be more fun and more beneficial than working out alone. Set a work out plan and stick to it. Decide when and how often you want to work out. Aim to exercise significantly four times a week, while still getting some physical activity every day. Walking or riding your bike to work rather than driving is a great way to work in exercise to your everyday routine. Exercise also has enormous health benefits like increased energy levels and a stronger heart, both of which will help you calm down and be more confident. Doctors recommend seven to nine hours of sleep every night. When you're sleep deprived, you're more at risk for anxiety and depression. However, when you're well rested, you're more likely to stay calm and composed in social situations.  Beware of oversleeping. Sleeping ten hours or more can make your problems worse. Avoid caffeine and chocolate. These will keep you up late and independently act as stimulants which increase anxiety symptoms. Nicotine is a stimulant that leads to greater anxiety levels and lower self esteem. Drinking also acts as an unhealthy crutch. It can seem like a good solution, but in reality alcohol increases your chances of an anxiety attack.  Make a plan to quit smoking. Tell your family and friends what you're doing, and go to meetings. Use nicotine patches and reward yourself for going without a cigarette. Similarly, make a plan to quit drinking or cut back significantly. Always be conscious of how much you're drinking. If you're having trouble, consider going to alcoholics anonymous. About 13 percent of the population suffers from some kind of social anxiety so you are not alone. Self-help doesn't work for everybody, and at some point, you need to get help.  Tell your family and friends about your condition first. They want to help you and they can give you the same or better help that a therapist would give you. Don't self-medicate. Seek a doctor first. They'll refer you to a specialist who can give you beta blockers or antidepressants to fight the symptoms of social anxiety. They won't fight the underlying cause, however. If you stop taking your medication, the problem will likely come back full force. Always try self-help methods first, but there's nothing to be ashamed about in seeking professional help. In fact, it can be incredibly difficult and brave.
A:
Try yoga and meditation. Exercise! Get plenty of sleep. Quit smoking and drink only in moderation. If these steps don't work, consider going to a therapist or taking medication.