Judoka Patrícia Sampaio and high competition: “I learned to do this for myself, to manage anxiety”

Judo entered Patrícia’s life almost by chance. Encouraged by her brother, now her coach, and his master, the nine-year-old girl gave a second chance to a sport she had abandoned a week before and 16, 17 years after this decision, “we are here”, she says, adding that “representing the country is always a source of pride”.

The competition started early and was not always easy. He fought with boys, due to the lack of girls of his age and weight, and each fight turned into a challenge. “When they won, it gave me even more strength.” The admiration for his brother and the desire to make him proud created a motivation that, at the same time, was mixed with pressure and nervousness.

Training, discipline and sacrifices

The routine of a high-competition athlete is demanding. Patrícia combined judo and weight training, with training that, over time, reached six weekly weight training sessions and five judo sessions, not counting internships. “If the results weren’t there, the demands had to increase. And as my coach is also my brother, the level of demands was very high. If I wanted to reach the same level, I had to do more and better.”

Personal life often took a backseat. School, friends, leisure, everything competed with the tatami.

“I didn’t live like a normal person. Everything revolved around a goal. Today, I can find a greater balance.”

Injuries, blocks and resilience

• Patrícia’s path was marked by serious injuries: broken leg, torn muscles, dislocated shoulder. Each recovery tested not just the body, but the mind. “It was another whirlwind of emotions, but the attitude was already different. I remember being in the hospital and thinking: ‘Ah, if they call me, I can still win the bronze medal’ “;
• During these periods, he discovered the importance of living beyond sport: concerts, the beach, courses and postgraduate studies became tools for balance, preventing cycles of demotivation.

External pressure and expectations

• Society and social media do not make it easier and, in Portugal, the focus is usually on football, with sports such as judo only receiving more media attention every four years, during the Olympic Games. “They don’t understand the effort of four years of work, they just place expectations on athletes and react to the results according to these expectations, often without even trying to understand the journey”;
• Even when faced with negative comments, Patrícia found strength: “I took print from a comment that said I didn’t have the level for that competition. At the end of the day, that gave me strength, I realized that I had worked well, that I didn’t need to prove anything to anyone.”

Mental health: strategies and self-knowledge

• Psychological support since 2021 has been decisive for the evolution of the judoka. Working with the psychologist allowed her to deal with anxiety, trauma from injuries and internal pressure. “I learned to do this for myself, to manage anxiety and to value my circle of people around me”;
• Patrícia summarizes her strategy in three essential tools: do it yourself because not meeting other people’s expectations takes away a huge weight; segment tasks, since dividing goals into steps helps control anxiety and pressure and, ultimately, choose the social circle, given that The impact of those around us is fundamental to progress.

The day of the Olympic medal was proof that resilience and mentality are as important as physical training: “I woke up anxious, read comments on social media and realized that nothing could change what I had done. It was the day of the medal and, finally, I felt that all the effort, the entire journey, was worth it.”

Patrícia Sampaio is today an example of discipline, courage and emotional balance. More than medals, the judoka found tools that allow her to face challenges and live fully, on and off the mat.