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Mental Toughness and Mindfulness in Sports

January 22, 2015 by Robert Andrews 6 Comments

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.

ChokingReactive 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.”fj4txallncrox-01_0188

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

Poor PerformanceNature 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.

You're outCreating 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.

Filed Under: Sports Shut Down and the Mental and Emotional Impact on Athletes Tagged With: Athletic Performance, building confidence, Mental Toughness, mindfulness, reactive habits, Sports Performance, Success

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stevemagnessSteve Magness@stevemagness·
28 Aug

Distance coaches shouldn't weigh athletes.

The 'data' coming in doesn't actually tell you much worthwhile and it isn't worth the potential psychological harm or message that comes from it.

Still astonishes me how frequently this occurs in the college setting.

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mindsportsRobert B. Andrews@mindsports·
2 Aug

Talk about Peak Performance! Go team #SpaceEx #Splashdown

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mindsportsRobert B. Andrews@mindsports·
11 Jul

Laurie Hernandez on Twitter: "this is heart breaking. sending Catherine lots of love - i hope she knows her bravery in sharing her story doesn’t go unnoticed." / Twitter

Laurie Hernandez@LaurieHernandez

this is heart breaking. sending Catherine lots of love - i hope she knows her bravery in sharing her story doesn’t go unnoticed. https://twitter.com/itvnews/status/1280195998732759040

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5 Apr

Parents Guide to the Sports Shut Down https://tinssp.com/a-parents-guide-to-the-sports-shut-down/

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28 Jan

The mental game of Olympic Champions. http://www.championsmentaledge.com

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The Institute of Sports Performance™
3701 Kirby Dr
Suite 713
Houston, TX 77098
Find us

713.522.2200

robertandrews@tinssp.com
kierstincollins@tinssp.com
michaelheck@tinssp.com
cortneewhite@tinssp.com

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