Calming The Mental Storm
One of the greatest misconceptions in mental toughness is the belief that controlling one's bad thoughts is about countering bad thoughts with good thoughts. Recent empirical studies have found that this approach often leads to an increase in cognitive anxiety. Trying to control one’s bad thoughts often leads to an increase or strengthening of bad thoughts. Therefore, One powerful solution to calming the mind does not begin with one thoughts but instead with one's senses.
In this article, I’ll provide a simplified version of a technique that is often implemented with SPMI athletes when learning how to quiet the mind. Keep in mind, that this technique is best utilized outside of competition and not during competition because this technique requires more time, which in many sports is not permitted.
Remember, just like any physical skill, mental skills also require deliberate practice in order to achieve mastery. Deliberate practice equates to repetition overtime and not perfection. Therefore, do not try to be perfect with this technique. If this technique does not feel like it’s working in the beginning then that’s okay. Just like any physical technique, you may need to practice it more. With more repetition comes more discoveries, as well as eventual automaticity.
The senses coping technique contains 5 steps and involves heightening your awareness of your senses to increase presence or in the moment focus. This where optimal performance is found.
Step 1: In step one your job is to acknowledge 5 things that you see around you. Make sure to take your time and really focus on one object in detail. You may also slowly scan with your eyes around each object.
Step 2: In this step your job is to acknowledge 4 things that you can touch around you. Once again, make sure to take your time with each object. Challenge yourself to slow down as much as possible to feel every (safe) component of the object. From the surface to the texture to even the temperature of the object. The slower you scan the more present your mind will become.
Step 3: Next, acknowledge 3 things that you can hear. This step may appear to be easy or difficult, depending on where you are practicing the technique. Make sure to take your time and listen to the careful nuances of each sound. The slower and more intentional you are with your focus on each sound, the more quiet your mind will become.
Step 4: In this step you want to acknowledge 2 things that you can smell. Take your time with each smell. Challenge yourself to recollect any memories that are associated with that smell. More importantly, focus on the way each smell makes you feel. The more slowly you scan the more quiet. your mind becomes.
Step 5: In this fifth and final step focus on 1 thing you can taste. Perhaps it is a taste from your most recent meal. Take your time scanning that taste. You may notice that the taste illicits a positive feeling or emotion. Allow yourself to feel those sensations. The more slowly you scan, the more present your mind will be become.
Once the exercise is completed discern how you feel now compared to before you started. Notice how much more present you are. Recognize how much more quiet your mind is. This is the goal of accessing the subconscious. Your performance is predicated on how present your mind is.
If you enjoyed this technique and article, please share it with other athletes, parents, or other individuals in the Sports community.
Also, if you’re interested in a more in-depth approach to mastering the mental game, please reach out to SPMI at 1.800.601.0176 or set up a free 15-minute consultation on our company website.
We look forward to hearing from you.