Mental Toughness In Athletes

admin December 22, 2023 0 Comments

The importance of mental wellbeing has been emphasised for a long time now, we are more aware of its impact and need to strengthen our mindset. If you look up the internet, you’re bound to find tons of definitions and meaning of the term, but what does mental toughness really mean?

After a long search, we were able to choose the most apt definition for it- Mental toughness is a measure of an individual’s ability to be resilient, have confidence, remain competitive, and overcome adversity in their life.

Tom Brady, quarterback of the New England Patriots highlighted the importance of mental toughness, “Football is so much about mental toughness, it’s digging deep, it’s doing whatever you need to do to help a team win.”

A lack of mental toughness is the biggest enemy of athletes. Lacking mental toughness causes athletes to give up, give in, tank the match, and give less. The level of your athletic success is in direct proportion to your level of mental toughness. To be mentally tough, you must be willing to do what most athletes don’t do. It can be simply put that “Mental Toughness sets apart good and great athletes when physical, technical and tactical skills are equal”.

Lets dive deeper into the topic to understand its elements and break down some myths about Mental toughness.

Many athletes believe they are born with mental toughness, so you either have it or you don’t. Well this is partially incorrect, chances are you may be born with and yes, it’s an important factor to succeed. However it’s not an either-or situation, you can most definitely work on building and strengthening your mental toughness. 

Some athletes—like those who have overcome adversity in their life and have grown used to rebounding—do seem to be mentally tougher than others. Two athletes that come to mind are Michael Jordan and Greg Norman; they both overcame adversities. 

And one aspect of mental toughness is the ability to handle challenges.  Mental toughness is an attitude, and you are the only one who can create your own attitudes.

If you are the one responsible for your attitudes, you can deconstruct the way you think about yourself or your ability to succeed. By changing the way you think, you will change the way you feel about yourself which changes the way you act, train and compete.

Another common myth we tend to have is, mentally tough athletes never fail. This couldn’t be more wrong! Mental toughness is a skill, a habit you develop to help yourself in times of adversity. And the process of strengthening never ends, you keep working on yourself and cultivating the skill. Everyone fails, has setbacks and loses from time to time, however what sets mentally tough athletes apart is how they react and deal with the failure. Instead of wallowing and feeling bad for themselves or blaming it on others, they introspect, they seek advice, take that lesson as a learning and move on. They try new solutions, look for better ways and ensure they overcome the challenge next time around. 

Let’s discuss a few qualities you can easily identity in a mentally tough athlete, remember,  you can always work on improving these throughout your journey: 

1. Remain persistent: Mentally tough individuals push through the tough times, they work on reaching the end goal no matter what the circumstance. They understand that failure is a part of success and there is no way around it, you learn from it and continue.
2. Pursue excellence not perfection: Athletes that possess mental toughness have a goal, but they focus on the techniques necessary to reach it. Athletes with a strong mental toughness recognize that peak performance is a marathon, not a sprint. They get closer to the end result with each step they take along the way.  Athletes with a strong mental toughness recognize that failures are inevitable and that they are important turning points on their road to success.
3. Never afraid to take risks: Athletes that are always ready to take risks and open to challenges understand the importance of being out of their comfort zone. Athletes that are mentally tough tackle obstacles with excitement rather than fear and anxiety. They know that it’s okay to occasionally fall short of expectations and that it’s worth taking a chance to reach perfection. They refuse to settle for mediocrity and that sets them apart. 
4. Look for solutions rather than excuses: Mentally tough athletes will look for solutions and answers to their problems rather than using it as an excuse to move ahead. Instead of playing the blame game, they take responsibility for their performance, go back to the drawing board, right the ship and try again.
5. Focus on improving performance:  Looking to improve their performance and keep growing is the sole focus of mentally tough athletes. Instead of focusing on the past or dwelling on failures they look to move ahead. They expend energy on things they can control and work on. Mentally tough athletes focus on what they can do in the present moment to overcome the challenges of performance and give them the best opportunity to succeed.

Now that we have understood the importance, identified qualities and busted some myths about mental toughness, let’s look at 2 ways you can work on improving it:

Build that habit: 

Mental toughness is a habit. You cultivate it and continue till it becomes a part of you. Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Here are the basic steps for building a new habit : 

1. Start by design your key habits
2. Focus on small behaviours, not life–changing transformations.
3. Develop a routine that gets you going regardless of how motivated you feel. Make it enjoyable for yourself so you look forward to it.
4. Stick to the schedule and forget about the results.
5. When you slip up, get back on track as quickly as possible.

Mental toughness comes down to your habits. It’s about doing the things you know you’re supposed to do on a more consistent basis. It’s about your dedication to daily practice and your ability to stick to a schedule.

Focus on long term goals: 

As the saying goes, “it’s a marathon, not a sprint.”A key aspect of mental toughness is the ability to set long-term goals and accept reasonable completion times for your tasks. Developing a concrete plan that moves short-term goals toward long-term objectives is the only tried-and-true method for success. The structured nature of long-term goals promotes discipline and consistency in daily actions, crucial elements of mental toughness. Long-term goals act as powerful motivators, propelling individuals forward through the inevitable ups and downs, fostering the sustained commitment essential for the development of mental toughness.

Mental toughness is rarely innate; it is made up of disciplined habits that anyone can enact in their daily life. Your habits are what determine how mentally tough you are, and you are in charge of them. Remember that daily mastery over minor challenges is the very essence of mental toughness.If you aren’t practising mental toughness exercises behind the scenes, you can’t expect to be mentally tough during championship moments.

Fight and show yourself that you are capable of overcoming every obstacle you face in the process of achieving your goals.  Soccer great Mia Hamm said it best, “I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.”

Jinal S Mehta

Intern, Mindsports

The Creative Edge: Harnessing Art Therapy to Elevate Athletic Performance

admin November 25, 2023 0 Comments

In the competitive world of sports, athletes face a constant barrage of pressure, both physical and mental. The demands of training, performance, and maintaining a winning streak can take a toll on their well-being leading to stress, anxiety, and even burnout. While traditional therapies of counselling can be helpful, there’s another approach that’s gaining attention in the realm of sports performance is art therapy. Art therapy is a form of psychotherapy that utilizes the creative process as a means of self-expression, exploration, and healing. Through various art forms, such as painting, drawing, sculpting, and even dance, athletes can tap into their emotions, gain self-awareness, and develop coping mechanisms to navigate the challenges of their sport. It can be used by athletes of all levels to improve their mental and emotional well-being, as well as their performance on the field.

Professional tennis player Serena Williams, known for her mental fortitude and on-court dominance, has openly discussed her use of art therapy to manage the pressures of her sport. She shared, “Art therapy has been a great way for me to express myself and deal with my emotions. It has helped me to stay focused and positive, even in the face of adversity.” Art therapy offers a multitude of benefits for athletes, both on and off the field. By providing a safe and non-judgmental space for emotional expression, art therapy can help athletes :

• Process Emotions: Athletes often suppress their emotions to maintain a competitive mindset. Art therapy provides a healthy outlet for expressing bottled-up feelings, whether it’s frustration, anger, or fear.

• Enhance Self-Awareness: Through the creative process, athletes can gain deeper insights into their strengths, weaknesses, and motivations. This self-awareness can lead to improved decision-making and performance.

• Develop Coping Mechanisms: Art therapy equips athletes with strategies to manage stress, anxiety, and setbacks. By externalising their emotions through art, they can develop healthier coping mechanisms than resorting to unhealthy behaviours.

• Boost Mental Resilience: Art therapy helps athletes cultivate mental resilience, enabling them to bounce back from injuries, disappointments, and failures.

The benefits of art therapy extend beyond emotional well-being, positively impacting athletes’ performance as well. Art therapy helps to improve focus and concentration in an athlete and trains their minds to be present in the moment which brings enhanced performance. Art therapy can spark creativity, which can translate into innovative strategies and unpredictable moves on the field. The sense of accomplishment is increased which can boost self-confidence, leading to improved performance and a more positive outlook. By providing a healthy outlet for emotions, art therapy can reduce stress and anxiety, allowing athletes to perform at their peak.

There has been immense evidence from research which suggests the impact of using art therapy that in turn improved the performance of athletes. One of the studies published in the journal Sport, Exercise, and Performance Psychology found that art therapy helped athletes who were recovering from injuries to improve their mood, reduce anxiety, and increase their sense of well-being. The Missing Piece in the Athlete’s Toolkit, an article in The New York Times suggests that art therapy should be considered an essential component of an athlete’s training regimen, providing them with the mental tools necessary to succeed at the highest level. 

Art therapy is emerging as a valuable tool in the realm of sports performance, providing athletes with a means to enhance their mental well-being, develop coping mechanisms, and ultimately, elevate their performance to new heights. Imagine a world where athletes, armed with the brushstrokes of art therapy, paint their path to excellence, their minds a canvas of limitless possibility. Art therapy can become an integral part of the athlete’s development, fostering a holistic approach to their well-being and performance. 

The Art Therapy program offered by Mind Sports organization will be conducted by experienced and qualified art therapists who specialize in working with athletes. Athletes interested in availing of the art therapy services can contact through our official email (mugdha.mindsports@gmail.com). The age range for this specific program is  from 8 – 12 years. The organization encourages athletes to take the first step towards prioritizing their mental well-being, recognizing that mental strength is an integral part of achieving athletic excellence. 

Honey Jain, Mindsports

IMPORTANCE OF MENTAL HEALTH IN SPORTS

admin October 9, 2023 0 Comments

Image Source – Source: The Sports Schools

How often do we hear, “It’s all in your head!”, “Maybe you need to take a break!”, “Start thinking positively!” when all we really need to hear is “Maybe, seek some professional support to help you get through this!” ?

Our mental health is as important as our physical health, yet we fail to take care of it. Stress, anxiety, and pressure have become a normal part of our lives and we cope with it in different ways. Not all coping mechanisms are healthy, correct, and long-lasting! For example- drinking or drugs, over-exerting yourself, and being too critical are some negative coping methods. The generation today has romanticised and accepted stress, anxiety, exhaustion, and fear as normal behaviour, whereas seeking professional help and support is still getting normalised in every household. No matter who/what you are, everyone goes through a certain level of psychological tension which with correct aid can be resolved effectively. 

Do you know what Sports Anxiety is?

The immense pressure to perform in athletics can create intense anxiety before a match, game, or any other type of competition. This condition can be called sports anxiety, sport-related anxiety, or performance anxiety. While some athletes experience this anxiety as a motivator to perform well, studies show that experiencing anxiety before or during an athletic competition can interfere with an athlete’s performance. 

(Source- https://taylorcounselinggroup.com/blog/athletes-and-mental-health/)

In the world of sports, physical strength, talent, and athleticism are frequently highlighted. We celebrate the accomplishments of athletes on the field, court, or track because of their extraordinary displays of strength, speed, and agility. But there’s one vital facet of sports that all too often goes unnoticed: mental health. It is hard to emphasise the significance of mental health in sports. As we admire the remarkable physical skills of athletes, it becomes evident that their mental strength, resilience, and emotional well-being frequently hold the key to shaping the game’s ultimate result.

When we take into account that the Centers for Disease Control and Prevention (CDC) estimates that 1 in 5 adults experience at least one mental health condition each year, it becomes clear that we must give higher priority to raising awareness about mental health and improving mental health care.

Taking care of our mental health not only makes it easier for us to operate on a daily basis, but it can also help us combat or at least regulate some of the physical health issues that are closely related to our psychological well-being.

Everyone involved in athletics comes across different mental challenges, from professional athletes competing on the international stage to younger individuals taking part in recreational sports. An athlete’s mental health may suffer from the pressure of competing, the highs and lows of win and loss, injuries, and the constant attempt to get better. Mental strength is just as important as physical strength. If not more! 

As an athlete or a sportsperson, here are 3 quick reasons you need to focus on your mental health:

• Performance enhancement: A sound mental state is a powerful asset for athletes. It can enhance your concentration, focus, and decision-making abilities, which are critical for success in sports.
• Injury recovery: Positive mental health can aid in coping with the emotional challenges of injury, maintaining motivation during rehabilitation, and ensuring a smoother return to the sport. 
• Longevity in sports: Athletes who focus on their mental well-being are more likely to have longer and more fulfilling careers. Mental health awareness enables them to detect early signs of burnout, overtraining, or other stress-related challenges, allowing them to take preventive steps and maintain their positions over time.

Apart from these, Mental Health impacts team dynamics and cohesion. Athletes who are mentally fit are better equipped to communicate effectively, support their teammates, and contribute positively to the team’s overall atmosphere. Playing team sports also has its own impact and challenges one needs to deal with.

In the last few years, athletes like Simon Biles, Virat Kohli, Naomi Osaka, DeMar DeRozan, etc. have spoken up in support of the importance of mental health. Role models like these are necessary for today’s youth to understand when to pause, reflect, work, and move forward. 

If you/your child or anyone around is an athlete or a sports person it’s crucial you keep a check on their actions and emotions. Not all symptoms/signs are visible and nor can they be recognized quickly. Here are some signs a troubled athlete may display:

• Overtraining/ burning out quickly 
• Lack of sleep and increase in anxiety
• Decline in quality of play
• Nonchalant attitude towards win/loss
• Decreased interest in sports

These are just some visible signs one can observe, but talking and understanding the athlete is always much clearer. As an athlete it is a must that you put your mental health first, the direction of it can be seen in your health, game, relationships, and more. 

Seeing a therapist is not a taboo but a wonderful way to build an ally, and continuously work on your game off the court/field. Although the sports industry has made significant progress in recognizing the importance of mental health in athletics, there is still more work to be done. It is critical to address the stigma associated with mental health, ensure that mental health resources and support services are easily accessible, and prioritise athletes’ mental well-being. 

We have the ability to empower athletes to put their mental well-being at the forefront of their sporting endeavours and personal lives by building a culture that supports transparency and encouragement around mental health challenges.

The sports world plays an important role in promoting mental health and overall well-being, and by working together, we can build a sports community that is not just healthier and more resilient, but also truly respectful of all its members. 

Jinal S Mehta

Intern, Mindsports

THE MIND BODY CONNECTION

admin September 28, 2023 0 Comments

SPORTS PSYCHOLOGY INVOLVES THE CONNECTION BETWEEN MIND AND BODY AND THE UTILIZATION OF THE CONNECTION FOR ENHANCING PERFORMANCE.

While talking to one of the cricketers, he mentioned that he gave 100% in his practice sessions. He also focused a lot on his physical fitness so as to do well in this season and get selected for India team.

However, he was unable to explain what went wrong as he did not get selected and his ultimate dreams to get selected for India team came crashing down. When asked to explain where he felt short in spite of doing so much of practice and fitness training, he said that he did everything and tried to implement all the techniques and suggestions that his coach had given while playing matches. But a very important thing that he shared with me was when he was playing matches, he was constantly worried about the opponent team being very strong and their victory last year……..

There he is and in fact all those who are into sports……

We generally think of sports as being more physical. And hence there is so much of time as well as money that we invest in getting the best facilities for any player. However, the fact that sports is also a mental game is not yet accepted by many and therefore has not been recognised as a tool to enhance sports performance.

A sport is a combination of mind and body……..

Do you play cricket or for that matter any sport without thinking about

• the opponent…..
• without thinking of what will happen if I do not perform as per my potential….
• without any anxiety or tension….
• without fear of failure….
• without getting distracted….
• without having any negative thoughts about your victory…….. and so on and so forth.

I think the answer for all these would be a big ‘NO’……

So there you are….. Our statement that it’s a connection of body and mind is absolutely true. It is next to impossible to keep your mind away while you are playing and it being your mind is going to distract you and try to have an upper hand.

Therefore, we as sportsmen need to attend to our mind as well as our body and train both of them equally to work effectively so that we will definitely be successful in any game that we play.
Once you agree to the connection of mind and body to your sport, you yourself will start getting answers to many of your failures and setbacks that you experienced in your sporting career.

So, I will surely be back with more and more articles on Sports Psychology and how it works and most importantly what you need to do to achieve the deserving success….

All the best and keep reading!!!!!!!!!

Mugdha Bavare
Sports Psychologist

BENEFITS OF SPORT PARTICIPATION IN TEENS

admin September 28, 2023 0 Comments

Image Credit – https://www.goldentriangletour.com/en/p-top-10-most-popular-sports-in-india.php

Mother: “Rahul, please stop watching TV and eating that pack of chips… you need to get down to studies… tomorrow is history paper. ”
Rahul: “Yes mom. Let me finish watching this serial and I will immediately sit to study.”
Mother: (After half hour.. boiling with anger) RAHUL…. Switch off that idiot box right away……
Rahul: (hurriedly shutting off the TV sits down to study and to himself…) why can’t I just relax.. I love playing sports but mom does not allow me.. she feels that playing sports is a waste of time and will harm my grades in school especially when I am in 8th grade.

This is a common scene in most of our homes. We come across many kids, especially teens and adolescents having a regular routine of going to school, tuitions, home work, watching TV, playing on computer and there the day ends…… We hardly watch teenagers playing some sport in the building, playgrounds or in clubs. Few years back, free time was equal to playing sport or getting engaged in any extracurricular activity that one liked and enjoyed. However, now the concept of free time gets occupied by malls, fast food centers and coffee shops where we see most of the teenagers binging on pizzas, burgers, fries and so on. We see the grounds empty where only elderly people are busy keeping themselves fit or very young kids, who are still away from the academic pressures and expectations, playing freely.

Most of the parents have certain misconceptions about their teens getting engaged in sporting activity:

• Sport tends to distract kids from their academics and it affects their concentration level.
• Engaging in sport eats up a lot of time and kids do not get time for their academics. Also, kids become poor in time management.
• Sport makes them tired and they are unable to concentrate on studies later.
• Participation in sport does not have long term benefits.

Now let’s see the facts:

• The most important psychological skill necessary for sport is concentration. Unless you are completely focused in your game, you will not get the results. Research says that kids who are involved in sports have better concentration level that those who are not.
• Kids who are in sports learn better time management skills as they are aware that they get limited time for their academics and cannot afford to procrastinate.
• All of us know that kids do not study round the clock. In fact, they tend to waste more time if more time is available. Sports offer children a change from the monotony of their daily life that has a positive impact on their academics. Sport participation improves blood circulation and physical well being which in fact makes kids more alert and high on concentration.
• Sport participation helps in overall personality development.

Advantages of sport participation:
A lot can be learnt from games other than the obvious physical benefits..

Physical and social skills:
Sport enhances children’s physical growth. The recreational activities eliminate the unhealthy habits of the children that may lead them to diabetes, high cholesterol, high blood pressure, heart disease, joint pain, strokes and other serious diseases.

Research shows that physical activity, and sports in particular, can positively affect aspects of personal development among young people, such as self-esteem, goal-setting, and leadership.

Psychological skills:
Sports promote many values which can be used to mould children into better and stronger human beings. Discipline, team spirit, strategizing, crisis management and resilience are just some of the principles that can be garnered from normal sports participation.

Intellectual benefits:
Physical activity is associated with improved academic achievement, including grades and test scores. It can affect cognitive skills, attitudes and academic behavior, including enhanced concentration, attention, and improved classroom behavior.

However, in India, we as parents still ignore these benefits of sport participation and fail to tap the inherent talent in our kids. Most of the times, the kids are either stopped from participating or are made to exit sport early in life. Hence, it’s time we woke up and realized the advantages of being in sport rather than allowing our kids to turn into couch potatoes!!!!!

Mugdha Bavare
Sports Psychologist

COACH – ATHLETE RELATIONSHIP

admin September 28, 2023 0 Comments

During one of my sessions with a Table Tennis player, I realised that it was not at all anxiety, comparison, lack of motivation or negativity that caused my player lose a recent match. But to my surprise, it was the way in which the coach treated her. According to my player and her mom, the coach did not pamper her or motivate her during her game as much as he did for the other players. Taking up this matter as it had started affecting her performance, I brought up this issue with the coach. He being extremely co-operative promised me that he would keep these things in mind and actually started implementing the changes in his interaction with the player that day onwards.

A few weeks later, this same player not only won the championship in her own category but also won the title in the higher category as well. This was only due to the newly found relationship that she shared with the coach of trust, friendship, communication, cooperation, respect and dependence.

Similarly, all of us have just witnessed the recently conducted Rio Olympics. We have watched so many winners in different areas of sports and have also viewed many more who could not make it to the victory stand. However, regardless of the victory or defeat, the most common thing that we noticed was every athlete being with their respective coaches or discussing their strategy with their coach. This in itself tells us how important this relationship is of the coach and the athlete to achieve best performance in every sport.

The coach-athlete relationship is based on many aspects. A coach has tremendous influence on the physical and psychological development of their athletes.

How it works? Coach-Athlete relationship is found by the quality of understanding, respect, trust and predictability that exists between the coach and the player. Today it is recognised as a key performance factor. A research proved that players who perform well at higher level competitions, have good self-awareness about themselves such as their understanding of themselves, their strengths, their limitations etc. but the most important factor was the coach athlete relationship which is absolute non-negotiable.

If the player has a productive relationship with the coach, if the player understands the coach well and understands his/her expectations and vice versa, then both will have predictable environment to function which helps develop the performance. If either of these two parties feel that there is lack of mutual trust and respect, the relationship is usually poor and the motivation and performance is negatively impacted.

However, we also need to remember that though this coach-athlete relationship is extremely important, it does not happen instantly. Rather, it needs to get bloomed over time just as any other trusting relationship.

Mugdha Bavare
Sports Psychologist

HANDLING POST MARATHON DEPRESSION

admin September 28, 2023 0 Comments

Introduction
The most awaited day has arrived and Karan is tense as well as excited at the same time. He has been waiting for this moment for a year and a half…….. He has put in his 100% as he practiced very sincerely and put in lots of hard work in his workouts when preparing for his marathon.

Running a marathon required months of planning, preparation and participation on part of Karan. For months life only focused on getting on the running shoes and beating the roadway – sometimes for hours at a time. Then there was also diet to think about, avoiding injury, mileage, time, heart rates … the list went on. And then the big day arrived and it was time to concentrate on what time to complete the grueling race. He had actually visualized his win and the crowd roaring in joy after his win…….

And finally the day arrived when Karan completed the marathon with a big win. . Karan was excited and at the top of the world with the win…. But that lasted only for a day. What happened to Karan the next day?

Training for a marathon takes up every aspect of a person’s life. From the strenuous physical training to the rigorous mental willpower, the training places considerable stress on the body. On the other hand, continuous training also adds significant thrill to the person’s life. On the day of the big event, all the efforts of the previous weeks and months end for you. Unfortunately, this journey at times ends with post-marathon depression…… this is exactly what Karan was also going through.
The question that troubled Karan was “Oh God, Now what am I going to do?”

This condition of mind is called the after-race blues, or the post marathon depression that affects many runners. Athletes, who run these kinds of endurance races, are usually faced with a void or an empty space which previously used to be filled by training sessions.

Now let’s see as to how we would know that the runner is going through such kind of a phase.

Indicators of post marathon depression:
The symptoms of post marathon depression that runners face after a big race are more or less associated with general depression. Usually the runner’s thoughts start to become negative and the energy level, which was at the peek for so long, also starts to diminish. The runner feels very low on energy and wants to just sleep for hours. We could also call this state of mind as feeling lethargic and de-motivated to do anything. At times, the runner might also experience feelings of anxiety, irritability and also hopelessness. They also have difficulty concentrating on normal day to day tasks along with loss of appetite and irregular sleeping patterns.

These symptoms could be due to emptiness that they experience after a big race. After spending months of training hard and focusing on a goal, you feel down and detached once the race is over. The training and preparation that was such a big part of your life is now gone.

Root causes of post marathon depression:
This condition could be reviewed by separating them into 2 causes: physical and psychological.

Physical causes:
While the runner is into vigorous training for so long, the body becomes used to a high supply of endorphins that are natural chemicals created by our body. These endorphins do a wonderful work of improving the runner’s mood and give it a feeling of euphoria during exercises and practice sessions. However, after a marathon, the supply of endorphins decreases significantly, which causes feelings of depression.

Psychological causes:
All sports people start their preparation with some kind of an aim in their mind. Once this aim is finalized and fixed, they train vigorously to achieve that aim. While doing this, the sportsmen are lost in their own world of achieving success and being victorious. For them nothing exists beyond their event and the mind and the body are completely focused on a selected goal. There is no free time for them. If not physical practice, they are busy visualizing their moves and tactics.

However, after months of training and excitement, these sportsmen commonly feel let down when the big event is over. They suddenly feel empty, and usually feel unmotivated to find a new activity. Their physical condition, their sore muscles and overall fatigue, at times forces them to question if the entire process was worth the trouble.

But the good news is that there is definitely a solution for it……. Let’s see what the runners can do to prevent these post marathon blues in the first place and also overcome it.

Overcoming this phase:
There are various strategies that athletes can adopt to treat and prevent post marathon depression.

• One usually feels a real “high” after finishing the race and is enthusiastic to share experiences. However, the next morning the fatigue and discomfort starts setting in. This descent is a normal reaction to meeting your goal and not having a new one. To avoid this kind of a situation, do not plan anything new at least for a week. The best thing is to assess your performance in the recent race and analyze the good and the bad things that you did in the race. You could even pen them down as they might help you in the next season. This type of technique is called ‘Reviewing’, where you evaluate what worked best for you and what did not.
• When the burnout phase is over, think about setting some new goals that you would like to achieve over the next few months. However, these goals need not necessarily center around a marathon. They could be anything from your personal to professional life. One could also switch a sport for time being like going for a swim, playing tennis etc.
• But having post marathon racing plans do not mean starting out a workout immediately after your marathon. Instead, focus on recovery in the first week after the race so that progress in training in the succeeding weeks would be better. Another important thing is one should not force oneself if the body is still not responding.
• When the athlete was under training for so long, the family and friends have missed him. The best way to relax and overcome this depression is to mingle around with them and get completely disconnected from the racing scenario.
• Relaxation is mandatory for the athletes as the body needs to recover from the marathon. However, stopping your exercises completely might cause you more harm. Hence maintain your fitness by doing light but regular exercises. This will also help you to come back on your regular schedule easily since your body will be in good shape with regular exercises.
• Also one could consider hiring a coach or a professional to help set goals at the beginning of the season. Keeping a training plan ready for the year with training periods, rest periods and solid goals will surely help get you focused on the future and ready to move forward.
• Last but not the least….. it is extremely essential to also expect and accept the void and frustration that would follow after the marathon. If one is mentally prepared for the empty space then the journey towards post marathon would definitely be smooth and enjoyable.

So all the very best!

Mugdha Bavare
Sports Psychologist

SPORTS AND PERSONALITY DEVELOPMENT IN CHILDREN

admin September 28, 2023 0 Comments

Sports, with their impact and influence, have always had a place in society. Its magnificent ability to unite people makes sport a powerful communication tool. Sports also help to strengthen connections and trust in our wider communities. The sports dynamic essentially transcends all social, political and ethnic barriers.

Let us look at some ways in which Sports contribute to a growing child’s personality.

• Enhances Self Esteem
• Reduce anxiety
• Builds a positive outlook towards life
• Builds team work and collaboration
• Inculcates healthy sense of competition
• Better body image

• Builds ability to handle setback and failures
• Builds better social skills
• Promotes many values such as discipline, team spirit, time management, crisis management, resilience etc.
• Improves cognitive function, academic performance and behaviour in school.
• Athletes have higher levels of academic achievement than non-athletes.

Facts about sport participation:

• Research proves that kids who are involved in sports have better concentration level that those who are not.
• Sport participation improves blood circulation in the brain and physical well being which in fact makes kids more alert and high on concentration.
• They have better time management skills as they have less time to complete things.

• Sports offer children a change from the monotony of their daily life that has a positive impact on their academics.
• Sport participation helps in overall personality development and helps improve self-esteem.
• Sport is a good way to relieve stress and handle disappointments.

Mugdha Bavare
Sports Psychologist

ITS OK TO NOT BE OK

admin September 23, 2023 0 Comments

Recently read about Glenn Maxwell, the Australian cricketing all-rounder, taking indefinite break due to mental health issues. And this news has been taken so well by all in the fraternity. It is seen that the number of players especially elite players going through mental health issues is on rise and more so before important events such as Olympics, World Cups, World Championships, Asian Games, Commonwealth Games etc. One study of 50 swimmers competing for positions in Canada’s Olympic and World Championship teams found that before competition 68% of them met the criteria for a major depressive episode.

Mental Health is not really well accepted by our society as yet. Ignorance or lack of education regarding mental health and its causes and treatment could be claimed as the main reason.

Mental health includes emotional, psychological and social well being. It affects how people think, feel and act. It also helps determine how people handle stress, how they relate to others and make choices (mentalhealth.gov). When people experience emotional upheaval, it impacts their mental health and social life. Almost all people experience this at some point of time in their life.

However, mental health (illness) in sports is considered to be a taboo. One of the myths surrounding this is players are considered to be strong and untouched by mental health issues. Secondly, elite players are financially so well paid that they should always be happy. But these are exactly the reasons and many more which cause mental health issues in players. Though mental health issues are experienced by almost all, in sports these could be a little more due to pressure of internal / external expectations, fear of damaging their own social image, fear of failure, maintenance of their status, lack of alternative option to fall back on, lack of hobbies or other interest areas, lack of awareness in terms of rest and recovery (mental as well as physical) during their sporting days etc.

Why players refuse to come to terms with mental health issues:
Many players ignore the early signs of stress, pressure and force themselves to play which could be to avoid criticism from coaches, co-players, families etc. The players may also feel that seeking help for mental health problems could make them appear ‘weak’ and this could result in end of their career. Sometimes, even their self-perception as superior can prevent them from seeking help.

But whatever, may be the reason, the stigma around mental health issues needs to be addressed and corrected from both a general societal perspective and from the perspective of the player themselves.

Prevention better than cure:
Following interventions would help reduce the percentage of mental health issues in players to a great extent.

• Sensitize/ educate players, coaches, support staff regarding mental health from the grassroot level. Awareness of it will reduce stigmatization and increase acceptance. Creating manuals regarding mental health for sports is a good idea to spread the message about mental health and how it could be prevented and treated.
• Recognising early signs or symptoms could help in dealing with the issue.
• Conducting standardised screening tests to identify at-risk players as well as conducting needs analysis, personality assessments etc. by professionals. This could be done to identify underlying mild subclinical issues before they become mental illnesses.
• Promote communication skills, group activities within the teams to avoid phone addiction and social media addiction amongst players.
• Bottled up emotions and frustrations may later lead to mental health issues. Hence discussing and resolving the issues with the help of a psychologist or therapist is recommended.
• Sensitizing parents about the negative impact on the players in case of parents who are high-achievers or over bearing.
• Encouraging players to take breaks for rest and recovery will avoid burn out stage to occur at an early stage.
• Pursue hobbies / interests as and when players get time to help them increase focus and concentration on their primary sport.
• Scrapping the formula of performance = only winning and converting it to performance = reaching one’s own level of potential.

As a sports psychologist, I truly appreciate the way Australian coach, players and support staff have shown great support and understanding towards Glenn Maxwell which in itself is a good enough start for him to take necessary steps towards handling his mental health and to make a remarkable comeback.

Mugdha Bavare
Sr. Sports Psychologist

LIFE LESSONS FROM SPORTS

admin September 22, 2023 1 Comments

Image Copyright: Chanut Is Industries | Dreamstime.com

The movie Sachin – A Billon Dreams opens with Sachin echoing his father’s words, “Cricket is going to be just one chapter in your life, what will stay with you forever is the human in you, when people will tell me, more than a cricketer, you are a good human being, I will be happier as a father.”

The God of Cricket turned 50 this year with 24 long sporting years behind him, and in these years, the man has stood out to the world for his attributes that go beyond cricket and the world of sports. His down to earth nature, his discipline, his dedication and his respect for the people, the game and country are unrivalled, and for everything the man gives the entire credit to two things – his upbringing and to the sport.

Why out of the blue speak about Sachin? What is it that always makes us think of that golden era? They say change is the only constant in life. All of us have seen huge changes in our lives in the past few years owing to the Pandemic, changes that will have long echoing effects on our lives, especially of the younger generation. For almost two years, with their schools closed, these younger ones were locked in their homes, forced to sit in front of talking screens, without any contact with the outer world. The effects of such a detachment are seen widely today. Learned experiences from the environment shape children’s lifetime behaviour and go a long in determining their success. School is the primary place to develop social competencies and life skills, such as self-confidence, friendships, empathy, participation, respect, gratitude, compassion, and responsibility, and this generation, nevertheless the smartest till date, is somewhere lacking these essential life skills.

But why are these life skills being talked about now? Why are they so important?

Any skill is an ability to carry out a particular activity, which can also be learnt. For example, the skill to bat or bowl in cricket or the skill to play a guitar. In our lives too, all of us need certain skills to live with as less difficulty as possible. By that logic, Life Skills are abilities that we can develop to live a good and fruitful life. Every moment during our lives, at times without even realizing it, we rely on things we’ve learned to help us manage our daily life and have an impact on our physical and emotional health. Be it going to school every day or giving exams or simply going on a vacation. Respect, Perseverance, Self-Esteem, Decision-Making are some examples of life skills we require in our day-to-day lives. Life Skills help us gain confidence in communication as well as in cooperative and teamwork skills, they also help us discover innovative ways of thinking and problem-solving, and teach us how to socialize, make new friends, and recognize the effect of one’s actions and behaviours. They give us the courage to face the struggle in order to achieve our goals and the strength to deal with any kind of circumstance that comes our way.

All said and done, how do we really inculcate these skills in our kids? The kids today are busier than the adults. A lot of schools include a life skills education module, but can we really learn these hands-on skills from reading the texts? Life Skills are not learnt from textbooks, they are learnt on the field. So, what do we do? There is a simple answer…Sports. Having been an athlete myself and as a psychologist, I feel Sports are one of the best ways to teach children Life Skills. Sport need not always mean competition. Sports, at times, can just be fun and games. They are a good opportunity to teach children numerous abilities and soft skills. Through sports children are not only equipped to deal with challenges that might come their way, but also become prepared cognitively to learn, solve problems creatively and make decisions. The structure of sports is such that it inherently teaches children values that are essential throughout life. For instance, attending regular practice sessions, following the drills, keeping up with your training routines, habituates children to managing their time appropriately and builds a foundation for self-discipline. Another excellent example is the rule of shaking hands with your opponents at the end of every match, no matter the result. This simple gesture, so subtly and aptly, instils the value of respect in these young minds that it is bound to reflect in their lives outside of sport too. The best lesson I learned from sports was of resilience, no matter how bad the failure was, there is always a new day which you can make the best of, and it has helped me keep going in toughest of the times throughout my life.

Learning can happen at any age, however, Late Childhood or the Pre-teen years of a child are considered to be very crucial for their overall development. This is a phase of their Physical, Cognitive and Social growth. It’s the beginning of them becoming independent individuals, for e.g., They start dressing up by themselves, can use different objects independently, understand time and other events in context. This is a time when they need to be provided with the right direction and guidance as they begin to move away from the protective shells of home, to help them grow into better and well-adjusted individuals of the society, and as they gradually excel in the sport of their choice, they also build a positive sense of self, and ultimately a positive and resilient approach to life.

Sachin, a naughty, mischievous boy grows up to be called the God of Cricket. The Master Blaster while telling the anecdotes of his coaching days under Achrekar Sir, says that it was cricket that molded him into the focused and determined individual that he is today. Sachin is just one but the most apt example of how sports can shape your life beyond the competitive experiences. In a game sometimes you may win, sometimes may lose, but with sports you always win…at life.

Rasika Kalgutkar,

Sports Psychologist, Mindsports