For many athletes their reaction to stressful events during training, competitive pressures, and off field issues sets off an intense destructive response. For many this reaction is so intense it impacts performance severely, impairs ones ability to focus, and depletes self confidence. For many it feels like a wave of nervous energy and emotion has taken over their mind and body. When something goes wrong negative responses rise up and performance often suffers. These “Reactive Habits” can be avoided by becoming mindful or aware of how the athlete reacts to stress.
Reactive habits are old programs or ways of responding that are often destructive to performance. Many basketball players get animated and dramatic when they think a ref has made a bad call. They throw their hands up in the air, stomp their feet in anger. Some charge at the official in a disrespectful and intimidating way. A baseball or softball player might hang their head, look at the ground, and show poor body language as they walk back to the dugout after striking out.
For many athletes this reactive habit can be an internal reaction. Their emotional intensity grows, their stomach knots up, blood pressure rises, and their thoughts become negative.
If the athlete has responded this way for a long time their reaction can become their default or norm when things go wrong. They have little or no control over the reaction or its intensity.
Mindfulness – Changing Reactive Habits
Mindfulness is an awareness of what we are doing when we are doing it. Athletes that fall into reactive habits are being mindful when under stress. They are at the mercy of these destructive habits. Becoming mindful creates a pause between the stimulus that occurs and the athletes reaction to the event.
Viktor Frankl, a WW II Holocaust survivor, author, and artist wrote the following profound quote:
“Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In those choices lie our growth and our happiness.”
Translated into sports:
“Between events that occur in the life of the athlete there is a brief pause or space of time. In that pause or space we have the ability to choose how we respond to the event. Those choices decide if we succeed or if we struggle.”
When an athlete makes a mistake, is called out by a coach, or sees a teammate go down with an injury, mindfulness acts as the third person observer to help the athlete become aware of their response to the stimulus. Noticing emotions welling up, poor body language, withdrawal, anxiety, frustration, increases in heart rate and blood pressure, or negative thinking will help the athlete recognize the reactive habit is building.
Quieting The Inner Storm
Nature gives very clear signals that a storm is coming. Dark clouds, wind, changes in temperature, thunder and lightning all tell as that a storm is eminent. We take action to get out of harms way.
Every athlete has “warning signs” that let them know that their internal storm or reactive habit is building. Biting nails, tightening of the stomach, changes in body language or facial tones, anger and frustration, becoming quiet and withdrawn, and over thinking are all signs that the storm is building and the reactive habit is taking over.
Becoming mindful of these warning signs helps the athlete recognize the space between stimulus and response. Breathing, correcting negative thoughts and attitudes, calming emotional responses, and making smarter and better choices help to quiet the storm before it damages confidence, impacts performance, or effects team chemistry.
Noticing when the athlete is exhibiting their specific warning signs creates the awareness for change. We can’t change anything if we aren’t aware of what we need to change. Learning how to acknowledge the reaction is the secret…”I am getting frustrated” “My mindset is changing”, My heart rate is getting faster”, “I am getting quiet and shutting down”… Becoming mindful honors that space between stimulus and response and with practice the athlete creates positive reactive habits.
Creating positive reactive habits helps the athlete stay mentally and emotionally centered. The centered athlete performs at high levels consistently. They connect to their sport with focus, determination, and passion. It is hard to knock them off balance mentally and emotionally. They learn how to stop being the victim to stressful events and approach challenges head on. They build confidence and have a strong self concept.
If you have been watching any of the NCAA baseball and softball tournaments I am sure you have noticed hitters taking time to stare at the bat before stepping into the box to hit. I first noticed this on a large scale during last years College Baseball World Series. The entire UCLA baseball team made this an important part of their mental preparation before each at bat. Some doing it between each pitch. They hit the ball extremely well and won the NCAA Championship.
If the hitter is thinking pressure producing thoughts then the mind will focus on what not to do. Negative thoughts like “don’t make an out”, “don’t strike out”, and “I have to get a hit” increase stress and pressure. Pressure producing thoughts can also create emotional surges that are counter productive to hitting. Where the hitter aims their mind the body follows.
Each hitter has certain level of intensity, adrenaline, and internal stress that allows their body to perform at its peak. We call this the “Peak Performance Zone”.
I taught this technique to a Major League player who was struggling at the plate. He was focusing on the wrong things during his at bats. His intensity level was way too high. He was out of his zone when hitting.
