Athletic performance is greatly influenced by “mindfulness” and being able to stay focused in the present moment. It is easy to maintain a present focus during open gym but to achieve this goal on the big stage in front of a large crowd is a different story. The stress of big games leaves athletes rattled and underperforming due to dwelling on past or future mistakes. Common flaws shared by many athletes is perfectionism, anxiety, high expectations, and being outcome oriented, all of which keep you lost in your head and out of the present moment. The key to having a successful performance on the big stage is to be mindful of the present moment and to be centered and relaxed regardless of what is happening in the competitive situation.
“Mindfulness helps train the prefrontal cortex, the part of the brain that creates a calm and alert state of mind, which helps us stay focused, avoid distraction and perform at our best.”1 Recent studies have shown that mindfulness led to lower cortisol levels (also called the “stress hormone”) and has been found to be one of the best stress calming techniques. As a result of being mindful, athletes experience a heightened sense of awareness of their body and improve the communication between the body and mind.1 This means that being mindful during competition can improve your decision making and confidence. Here are three simple techniques to help you become more mindful.
1. Awareness means knowing where you are putting your focus. Are you fully engaged in the moment or task? Imagine being on a surfboard and smoothly riding the wave. This is the feeling of being in the moment. When you are struggling with too much thinking and with splitting your focus, wondering what others think or how the event will end, you lose the present focus.2
2. Acceptance means admitting to yourself that you are dwelling on thoughts from the past or disappointments. Rather than judging yourself or getting caught up in “why did I do that when I know better “mentality you need to admit that you need to make a mental change.2
3. Internal and External Messages
Pay attention to your internal dialogue as well as the stories you tell your family and friends, which can reflect — or even shape — your mental state more than you might think. That means no more, “I can’t run that far,” or “I hope I don’t miss the goal.” Notice your thoughts and emotions, but don’t judge them or become attached to them.2
References
1Mindfulness for Athletes: The Secret to Better Performance? (2014, June 10). Retrieved July 11, 2015.
2Your A-Game: The Big 3 Steps for Building Mindfulness in Sport: Awareness, Acceptance, and Action. (2014, March 2). Retrieved July 11, 2015.
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