Chris Mance II - Mental Skills Coach

For athletes, mental blocks and performance anxiety can be as challenging as any physical opponent. These psychological hurdles can hinder an athlete’s ability to perform at their best, often at crucial moments. While this is a common issue across various sports, we will use wrestling as our primary example to illustrate our strategies. Wrestling, with its intense one-on-one nature and high physical demands, provides a clear lens through which to understand these mental challenges. However, it’s important to note that these ten strategies are universally applicable to any sport. By addressing these mental barriers head-on, athletes can unlock their full potential and excel not just on the mat, but in any arena they choose to compete in.

1) Positive Visualization

Research in sports psychology has consistently shown that visualization, or mental imagery, can enhance performance. It involves creating a detailed mental image of a desired outcome or process, engaging not just the visual elements but also the emotions and sensations associated with success.

Example: A wrestler visualizes not just winning a match, but also executing each move with precision, feeling the mat beneath them, and experiencing the elation of success. They might even imagine the sensation of raising their hand in victory, reinforcing a positive outcome in their mind before the match begins. This mental rehearsal can enhance confidence and muscle memory.

2) Focused Breathing Techniques

Studies have demonstrated that controlled breathing can significantly reduce physiological symptoms of stress and anxiety, such as elevated heart rate and muscle tension. Breathing exercises promote relaxation and mental clarity.

Example: Before stepping onto the mat, a wrestler can practice deep, diaphragmatic breathing to lower their heart rate and ease tension, preparing both their body and mind for the match ahead.

3) Setting Realistic Goals

Goal setting in sports psychology is a well-documented strategy for improving performance. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals helps in focusing efforts and maintaining motivation.

Example: A wrestler might set a goal to improve a specific technique or maintain a certain defensive position, rather than just focusing on winning. Achieving these small goals can boost confidence and reduce anxiety about the overall outcome.

4) Mindfulness and Present Moment Focus

Mindfulness, the practice of being fully present and engaged in the moment, has been shown to improve concentration and reduce anxiety in athletes. It helps in managing distractions and staying focused on the task at hand.

Example: Imagine a wrestler during a high-intensity practice session. As they grapple with their partner, they might start to feel overwhelmed by thoughts of an upcoming competition or distracted by the activity around them. To practice mindfulness, the wrestler would focus on the here and now: the feel of their grip on their opponent’s skin, the rhythm of their breathing, the precise movements required for each technique. They might also use a mindfulness ‘anchor’ – such as the sensation of their feet on the mat – to return their focus whenever their mind starts to drift.

This deliberate, moment-to-moment awareness not only improves their technique during practice but also trains their mind to remain calm and focused under pressure, which is crucial during actual competitions.

5) Routine Development

Establishing a consistent pre-performance routine can help athletes feel more in control and reduce anxiety. Research indicates that routines can trigger a state of mental readiness and comfort.

Example: Consider a wrestler who creates a detailed and structured pre-match routine. This routine starts 15 minutes before the match. It begins with a light jog to raise their heart rate, followed by dynamic stretching to improve flexibility. They then progress to shadow wrestling, visualizing their opponent and rehearsing key moves.

The final step in their routine involves a mental component. They isolate themselves for a few minutes, using focused breathing techniques while visualizing their game plan and success on the mat. They also have a specific playlist with songs that evoke a sense of confidence and power, which they listen to throughout their warm-up.

This comprehensive routine is not just about physical preparation; it’s a ritual that signals to their mind and body that it’s time to perform at their best. By the time they step onto the mat, they feel physically primed and mentally focused, ready to tackle the challenges ahead with confidence.

6) Cognitive Restructuring

Cognitive restructuring, a concept from cognitive-behavioral therapy, involves identifying and changing negative thought patterns. It’s effective in reducing performance anxiety and improving athletes’ mental health.

Example: When a wrestler catches themselves thinking, “I can’t win,” they challenge this thought and replace it with, “I am prepared and I will give my best.” Or, if a wrestler starts to think, “I always lose the big matches,” they can reframe this thought to, “I have had challenges in the past, but I am continually improving.”

7) Progressive Muscle Relaxation

Progressive muscle relaxation, a technique developed by Edmund Jacobson in the 1920s, involves tensing and then relaxing muscle groups. It’s proven to reduce physical symptoms of stress and can improve focus.

Example: Before a match, a wrestler systematically tenses and relaxes each muscle group, starting from their toes and moving up to their head, to release tension and maintain composure.

8) Seeking Support from Coaches and Teammates

Social support is a key factor in sports psychology. Research shows that support from coaches and teammates can boost confidence and provide strategies to manage anxiety.

Example: A wrestler might discuss their anxieties with their coach, who can provide advice and reassurance, or with teammates who share similar experiences and coping strategies.

9) Mental Rehearsal of Past Successes

Recalling past successes can boost an athlete’s confidence. This technique, rooted in cognitive psychology, leverages memory to reinforce an athlete’s belief in their capabilities.

Example: Before a match, a wrestler remembers a previous victory, focusing on the successful techniques they used and the positive emotions they experienced, using this memory to boost confidence.

10) Adapting a Growth Mindset

The concept of a growth mindset, developed by Carol Dweck, emphasizes the belief that abilities can be developed through dedication and hard work. Adopting this mindset helps athletes see challenges as opportunities to learn, reducing fear of failure.

Example: Consider a wrestler who faces a particularly tough opponent, one they have lost to in the past. Instead of dwelling on the past defeats or the possibility of losing again, the wrestler with a growth mindset focuses on what can be learned from this challenge. They might break down their previous matches, identifying specific areas for improvement, such as their takedown defense or escape techniques. They then dedicate extra time in training to work on these areas, viewing the upcoming match as an opportunity to test their progress and learn, regardless of the outcome.

This approach not only prepares them better for the match but also helps in building resilience and adaptability, essential traits for any athlete.

Athletes Must Commit to the Process of Using These Strategies

Mental blocks and performance anxiety are not just challenges; they’re opportunities for growth and mastery in any athlete’s journey. To truly overcome these psychological hurdles, it’s essential for athletes to see these strategies as part of an ongoing commitment, not just one-time efforts. Overcoming mental blocks and managing performance anxiety requires consistent practice and integration of these techniques into daily training and competition routines.

It’s important to recognize that not all strategies will resonate equally with every athlete. The key is to select two to three strategies that align best with one’s personal challenges and strengths. This tailored approach allows for a more focused and manageable commitment. For example, an athlete might find that mindfulness and focused breathing techniques work well for them, while another may benefit more from positive visualization and routine development.

Once the strategies are chosen, it’s crucial to stick with them for an extended period, ideally for an entire season. This commitment allows the athlete to truly embed these techniques into their mental framework, ensuring that they become second nature. Over time, these practices can significantly mitigate the effects of mental blocks and anxiety, leading to improved performance and a more enjoyable athletic experience.

In summary, the journey to overcoming mental blocks and performance anxiety is a marathon, not a sprint. By committing to a few chosen strategies and consistently applying them, athletes can transform these challenges into steppingstones for personal growth and mastery in their sport.