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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

Balance – Redefining Your Definition of Success

April 19, 2010 by admin Leave a Comment

Urban Meyer RetiresThe college football world was shocked this weekend when Urban Meyer the hugely successful and popular head coach of the University of Florida Gators stepped down due to health related issues.

In his press release he mentioned two things that jumped out at me. He said “I have neglected my health for years” and “I have given nearly every waking hour of my life to Florida football for the last five years.”

Urban Meyer has done an amazing job of returning Florida to the top of the college football world. In his five years at “Gator Nation” he has won two national championships and coached a Heisman Trophy winner in Tim Tebow. But his comments make me think something was seriously out of balance in his life. His body has been screaming at him for years to make changes that might have enabled him to continue coaching, created a healthier life style, and prolonged his life.

Recovery is vital to athletes and coaches alike. Creating time and engaging in activities that help our mind and body recharge and revitalize is imperative. Going for long periods of time without recovery creates incredible levels of stress. The body will do everything it can to restore balance. Pain, anxiety, headaches, and low energy, are warning signs from the body. The body is telling us that we are out of balance. That it is time to make changes. If we ignore these warning signs they intensify resulting in serious physical and mental health related issues or breakdowns.

Years ago I worked with a Doctor on his golf game. He talked about how much he loved golf but he rarely got to play because he was always working. I asked him what his definition of success was. He told me he wanted to see so many patients a week, and make so much money. I asked why family, social time, and making time to play golf were not part of his definition of success. I saw the light bulb go off over his head. He had been living in a very narrow definition of success that only included work. He was missing out on time with his wife and kids, his friends, and golf. He started taking Fridays off to play golf in the morning and be with his family the rest of the weekend. Not only did his golf game improve, but his attitude, relationships, and health improved remarkably.

Urban Meyers daughter was quoted in his press release as saying “I get my Daddy back”. I felt sad when I read this. He has been enormously successful as a head football coach and mentoring the young athletes under his care. But I wonder if he had a broader definition of success, a definition that included balancing his time and energy to take care of his own health, spend time with his family, and create social relationships that filled him up when he was empty would he have needed to step down.

Some might argue that he might not have been as successful at Florida. I know that being a head football coach on any level is demanding on time, energy, and resources. To coach at an elite program like Florida must be overwhelming on some days.

As leaders those we lead look to us as models for how to do life. By being a leader who models balance, working hard, and taking time to recharge and recover we teach those around us the power of self care, and personal integrity.

I believe Urban Meyer and others in the world of sports who “are stuck on the treadmill” can still be effective coaches and leaders by learning how to redefine their definition of success. I hope he returns to Florida to coach next season. He is a great man, a great leader, and a great coach. He is a great man, a great leader, and a great coach. He is good for college football, and the young men he leads and mentors. I hope he returns with a new definition of success.  Download a pdf version of this post

Filed Under: Sports Shut Down and the Mental and Emotional Impact on Athletes Tagged With: Balance, College Football, Gator Nation, Recovery, Robert Andrews MA, Sports Performance, Success, Tim Tebow, Urban Meyer

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From Our Blog

Overcoming Mental Blocks in Sports

What Happens When A Season Disappears? Drug and Alcohol Issues And The Sports Shut Down

A Parents Guide to the Sports Shut Down

Cancelled Seasons and the Mental and Emotional Wellbeing of Athletes

Learning Styles and Effective Coaching: Empowering Your Athlete To Their Full Potential

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Contact Us

The Institute of Sports Performance™
2500 East T.C. Jester
Suite 180
Houston, TX 77008
Find us

713.522.2200

robertandrews@tinssp.com
kierstincollins@tinssp.com
michaelheck@tinssp.com
andreaestrada@tinssp.com
galenandrews@tinssp.com

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