For me the key to be able to mentally relax while aiming in the middle for a few seconds before releasing was to add a Clickerman type of mind control awareness to the shot. In short, I have to actively keep my concentration focus point on a certain feel or motion that brings me to a trigger to be able to control the shot and especially to get smooth releases.
A clicker or other trigger does help a lot for most people, but if you don´t add a mind control sequence to focus on the right things in the shot, you will not have any success in the long term. You will need to know where to put your focus, and also be able to really control your focus placement when things get under pressure. At home most people can control their shooting, but when you are standing in a final or have to put that shootoff arrow in the middle, you will need a robust system that you can trust no matter what is around you. If you use the clicker in a wrong way, you will shoot like a god when you are calm, but when you are put under pressure you will freeze or feel scared to go to go to the trigger point.
I have held seminars for archers during some years and I still do. In these seminars I or we (mostly I collaborate with Bobby Larsson, a world and european champion barebow archer and a friend of mine) talk about trimming, technique and the mental aspects of archery in general and barebow in specific. Since I have written some articles (in swedish) about TP training and the psychological functions behind it, I tend to get a lot of questions about tp related problems and I help archers every year to get back in track. There are a lot of exercises for target panic control and most work better or worse, but the basics are to help the archer take control over the shot. That is needed to break down the problem and to get to a level where it is possible to help the archer in need to rebuild the mental sequence of shooting. I have a basic exercise to make archers aware of what I call focus placement (atleast straight translated from swedish).
Try this:
For all steps below: Concentrate FULLY on keeping the exact same mental focus in all the shots. If you are not able to do it, reduce the number of arrows to 3-4 arrows. DO NOT let the mind drift away to other things.
1. Shoot 6-10 arrows and put 100% of your mental focus on the aiming. Make absolutely sure that you aim perfectly and follow every move the point, or whatever you use as aiming point makes. Aim! Aim! Aim!
2. Shoot 6-10 arrows and put 100% of your mental focus on the actual trigger mechanism. For this I most of the time add a clicker to the student´s bows, since it´s a lot easier to understand and do. Put the point relaxed in the middle, just pull the bow, and put all mental effort into thinking about WHEN the clicker/trigger will go. Will it click? Will it click? Will it click?
3. Shoot 6-10 arrows and put 100% of your mental focus on the motion that brings you to the trigger. Don´t care about the clicker, don´t care about the target (just put the point in the middle, relaxed and let it stay there without caring about it), just focus all your mental energy on THE MOTION that brings you to the trigger and most of all, focus on keeping it going no matter what happens. Don´t stop, dont turn around, don´t look at the bird, just keep going and FOCUS on doing it. Extend! Extend! Extend!
If you have bad TP, this exercise will be very difficult, so start by turning down the volume of the TP with for example Kidwells theories first. The exercise above is part of the process of rebuilding your sequence and not a "fire brigade method" when things are getting nasty. The exercise will make the archers aware of where they are putting their concentration during the shot and that is a major factor for keeping TP away.
I follow Clickermans advices to 100% and I always keep my focus like in the case number 3 above. As soon as I go to number 1 or 2 during a competition, I am on the way to disaster. The mantra sequence mentioned above is a help for the brain to stay in the right track. I use it sometimes, but I am able to keep in the right way also without it. What I however have to do is to keep very concentrated in all shots. If I drift away in the mind or just loose the concentration of some reason, the focus placement fails and I make a bad shot, almost all the time. The effect of this is that I nowadays feel a lot more tired after competitions, but on the other hand, I shoot a lot better too.
What I find most interesting is that I can turn on and off the TP during shots now. I can use my old mental sequence (that basically is: "Aim in the middle and let the mind go wherever it wants") to turn on the TP, and then I change to a more controlled state and the TP disappears totally straight away, and then I can turn it on again, just like a light switch. When I started to be able to do that, I found the last elements of a deeper understanding of the mental aspects of barebow archery. It was a total relief and something that I had searched for more than 10 years. I will remember that day, or actually those 4-5 targets in a small field competition for the rest of my life. It forever changed the way I shoot and even the way I look at archery. I have said it before, but again, thanks a million times to mr Turner for helping me take the last important steps to really be able to see what I actually did wrong during 15 years of shooting.
Mechanically I shoot with some different triggers. I don´t want to get to used with one, so I change from time to time, or sometimes even from shot to shot. It´s like shooting with different releasers with a compound. If you have the right mental technique as a base, it doesnt matter if you have a thumb activation, a backtension or a index finger triggered release. The mental sequence is the same, no matter the tool. I also shoot a lot without trigger, just to remind me about how that is done. I want to avoid that the brain finds a new way to cheat, so I try to vary my shooting in terms of the use of triggers to make sure that my brain is not allowed to play some tricks with shortcuts. Practically I mix between almost all of the known triggers mentioned here and around the archery world. Fingers touching this and that, back of the thumb going to the ear, vane on nose, nail pressured on different places, clicker (when shooting in the oly recurve division) and so on. In general distinct is better for me, but the idea is the same for all.
When shooting with a clicker, its pretty easy to do things correct, since the trigger is so clear and also only connected to a big muscular movement. Therefore it´s easier to start with the clicker when you are practicing to let your shooting become trigger controlled. BUT and its a big but, the reality in barebow is a lot more complex, since a clicker is not allowed (atleast in the WA world). The triggers that is allowed within the rules are a lot less effective, meaning that there is no room for cheating on discipline. To be able to let the trigger control your shooting, you will need to put time into it and to be aware of that it´s no magical medicine. If you have your face planted in the TP mud, you will need to work your ass off to get back into doing good shots. There is no shortcut to success, no matter what method you try.