The Most Important Moment in Sports
Many athletes have discussed their experience of being in the “zone” during a peak performance. During these moments, all thoughts, attention, and action are focused on the present moment. No distractions, no worries. Sometimes, the absence of thoughts entirely. The present moment is indeed the most important moment in sports (and in life) because it is the one in which we have the most control. We cannot change the past. Once something has happened, that is it. No amount of thinking will change it. And we cannot predict the future. We might be able to influence the future by our actions in the present, but anything can happen in between now and the specified future point. All we really have is right now. Thus, the more that athletes can focus on the present, the more effective they will be as athletes and the less laden with worries they will be as people.
Dealing with the Past
With this being said, I do not suggest that we ignore the past. In fact, it is important that we acknowledge it and learn from it. When we make a mistake in our sport, we should examine it with curiosity (not judgment) so that we can minimize the likelihood that it happens again. However, once we have learned from it, we need to then let it go and not attach to it. The past should inform our present, not control it. If we judge our past, and through that make judgments of ourselves, then our past has control over us in a way that might negatively affect our present. Ruminating on mistakes in sports leads to a greater chance that the mistake will repeat itself.
There is a great metaphor that illustrates how we can navigate past mistakes. Imagine yourself on the side of a highway. The cars represent the errors that you made during your sport. It is important to view those mistakes, taking in the details of them from the side of the road. What color is the car? How fast is it going? However, once you have made the necessary observations about the car, you then wave good-bye to it and let that car carry on down the highway. What you do not want to do is allow the mistake to consume you. In the metaphor, that would be getting into one of those cars and letting it take you for a ride. You are now being controlled by the mistake rather than curiously observing it so that you can learn from it.
Professional players and coaches talk so much about the importance of the next play and the next game that it has become a cliché in sports interviews. However, like any cliché, it becomes a cliché due to proving itself true time and time again. They know the importance of not being consumed by the past, of observing the past without judgment and then letting it go. The most important play is the next play, the most important point is the next point, the most important pitch is the next pitch, etc.
Focusing on the Present
There are a variety of techniques that can help athletes stay connected with the present moment. The most common technique is focusing on the breath. This is so simple, yet so powerful. We are always breathing, so the breath is the perfect tool to anchor us to the present. If we are feeling distracted or ruminating on a past mistake, shifting the focus to the breath reorients us to the present moment. The past has happened; in effect, it is not “real” anymore. The breath is always happening; the breath is real. The breath reminds us to engage in the present moment.
The physiological impact of a proper deep breath stemming from within our diaphragm adds to the beneficial effects of breathing (Quick instruction on how to deep breath: when taking a deep breath, place one hand on your stomach and one hand on your chest. The more your hand on your stomach moves and the less that your hand on your chest moves, the more effective the breath will be at calming you down). Deep breathing activates our parasympathetic nervous system, which helps induce a greater sense of calm through its reduction of heart rate, breathing rate, and blood pressure. We have a better ability to take in our surroundings. We can think through the situation with better insight and rational thought. The parasympathetic nervous system contrasts with the sympathetic nervous system, which is activated when we feel threatened or stressed (i.e. triggers the fight-or-flight response). The sympathetic nervous system is only focused on survival. Stress hormones are released. Our breathing rate and heart rate quickens, blood pressure increases, and sweat releases. The parts of our brain associated with higher-level thinking (e.g., our ability to analyze situations, weigh options, and engage in creative thought) get shut down. Our attention becomes narrow and rigid, focusing only on how to alleviate a direct threat. These physiological changes are obviously not conducive to effective athletic performance. However, once the sympathetic nervous system is activated, engaging in deep breathing can help counteract the effects.
Another technique involves the utilization of something as a focus cue. When you are aware that your mind is wandering or that your negative self-talk has started to increase in volume, it can be helpful to have a cue that serves as a reset button. Oftentimes, these cues are visual. You might write “focus” on tape wrapped around your wrist. For a volleyball player, you might choose a section of the net to always look at as a visual reminder to get back to the present. Other senses could also be used. You might have a phrase that you repeat to yourself, or a specific movement that you employ. The focus cue reminds you to reorient yourself back to the present and let go of whatever was distracting you. The more that you utilize a focus cue, the more that your brain is being trained to respond to the focus cue. Eventually, it will become more effortless.
As with any skill, learning how to stay focused on the present takes practice. In order to really reap the benefits of the breath or a focus cue, you need to practice these skills. Before you can really benefit from how a breath can connect you to the present, it will be important to practice mindful breathing outside of sports. Spend a few minutes each day closing your eyes and focusing on your breathing. Do not be surprised to find that this is really difficult to do! The mind will wander naturally. However, the more you practice, the better you will be able to stick with your breath. As you start to do it, counting the breaths can help you stay focused on the breath. With a focus cue, you will want to practice using the focus cue during practices. It may be helpful if you try it for the first time during a game or competition, but the effects will be more consistent and impactful if you have had prior practice. You are training your brain just like you train a muscle! The more you lift weights, the stronger you will become. The more you utilize the breath or a focus cue, the more present you will become.
If you are interested in learning more on how to compete and practice in the present moment as an athlete, you can make an appointment to meet with one of our sport psychologist!
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
Mental Health Services at Sunrise Counseling in Dallas, TX
In addition to Sport Psychology, Sunrise Counseling offers a variety of other mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas. Mental health services we provide at Sunrise Counseling include: