Paris 2024 Countdown: The Mental Game

admin June 24, 2024 0 Comments

Source: https://www.aboveandbeyond.group/

Mental preparation is often the defining factor that separates good athletes from great ones. It involves cultivating a mindset that can handle the intense pressure and high stakes of Olympic competition. The ability to remain calm, maintain focus, and bounce back from setbacks is critical in an environment where the margin for error is extremely narrow. For Olympians, mental preparation isn’t just an add-on to physical training; it’s an integral part of their routine. 

The Paris 2024 Olympics is just a month away, and the world is eagerly anticipating the return of this grand sporting event. As athletes from around the globe prepare to showcase their physical expertise, it is crucial to remember that success at the Olympics is not just about physical training but also about mental fortitude. In this blog, we will delve into the mental preparation techniques used by Olympians, uncovering the psychological strategies that help them stay focused, resilient, and ready to perform at their best on the world’s biggest stage. Techniques such as visualization, mindfulness, positive self-talk, and goal setting are essential tools that help athletes build the mental resilience needed to achieve peak performance. 

Visualization is a cornerstone of mental preparation for many Olympians. This technique involves creating detailed mental images of successful performance. Michael Phelps, the most decorated Olympian of all time, is a prominent advocate of visualization. He would mentally rehearse every detail of his races, from his dive off the block to his final stroke. By the time he stood on the starting block, he had already “swum” the race countless times in his mind. Visualization helps in boosting confidence and managing distractions. 

Setting clear, achievable goals is another critical component of mental preparation. Usain Bolt, the fastest man in history, was known for his meticulous goal-setting. He broke down his training and performance objectives into smaller, manageable targets, which provided him with a clear path to his ultimate goals. This approach not only kept him motivated but also helped him track his progress and make necessary adjustments along the way.

Positive self-talk is a powerful tool for building self-confidence and maintaining a positive mindset. Serena Williams, one of the greatest tennis players of all time, before matches, often repeated affirmations to herself, focusing on her strengths, such as her powerful serve, mental toughness, and strategic play. By reinforcing her belief in her abilities, Serena boosted her confidence and maintained a positive mindset, enabling her to perform at her best even under intense pressure.

The pressure of representing your country at the Olympics can be overwhelming. To cope with this, athletes develop psychological resilience through various strategies. Sports psychologists play a crucial role in this process, providing techniques to manage stress and maintain a positive mindset. Shooter Abhinav Bindra, India’s first individual gold medalist, has often spoken about the importance of mental resilience and how it contributed to his success. 

As the Paris 2024 Olympics approach, the spotlight shines not only on physical prowess but also on mental resilience. Olympians exemplify the power of visualization, goal-setting, positive self-talk any many other techniques in their relentless pursuit of excellence. Their stories, from Michael Phelps to Serena Williams, highlight the profound impact of mental preparation on athletic achievement. Behind every gold medal is a journey of overcoming pressure and adversity, guided by sports psychologists and unwavering self-belief. As we anticipate the triumphs and challenges of the upcoming Games, let us encourage the unbeatable spirit of Olympians and the enduring legacy of their mental fortitude on the world stage.

Kiran Salunkhe

Intern, Mindsports

Behind the Scenes…An Athlete’s Perspective

admin May 22, 2024 0 Comments

The biggest narrative for every Indian that unfolded in 2023 was the ICC Men’s World Cup Final. A winning streak of ten matches, full of runs, wickets and broken records culminated into the final on 19th November 2023. However, fate, with its predilection for the unexpected, had more surprises in store. Australia, inspired by Travis Head’s knock of 137 shocked India to win their sixth Cricket World Cup title in front of around 125,000 stunned Indian fans at the Narendra Modi Stadium in Ahmedabad. 

As we come to terms with this heartbreaking loss, India finds itself gearing for its next challenge, the T20 World Cup and the most awaited Paris Olympics. As the athletes prepare themselves for these events, the Indian media is also gearing up to cover these events…events or the athletes themselves?

Looking back at the atmosphere leading up to the final, it was nothing short of a festival. Anticipation hung in the air, and the nation collectively held its breath, eager for India to clinch the title. However, was it the same for the athletes? India is a country of 13 billion people…and 13 billion opinions. All over the media, different opinions were seen to be trending, predictions were being made, every move of the athletes was being scrutinised. Some had already crowned Team India as the winners, some were expressing their doubt over the athletes’ form. Even today, we see controversies being created just for the sake of entertainment and engagement, private lives of athletes being brought into question and being scrutinised by everyone, even by those who have never played a sport in their lives. 

Understanding these Forms of Negative Engagement

The media and journalism play a significant role in the entertainment sector, just as they do in the sports industry. The public is now allowed access not just to the professional lives of athletes and players, but also to their personal lives. With increased media attention the level of trolling and criticism of athlete’s every move has recently crossed its bounds. This behaviour is manifested in various forms such as – 

• Breaching the athlete’s privacy by posting about family, friends, and personal life.
• Creating groups/social media pages for and against certain athletes.
• Trolling and posting criticism on public forums.
• Posting threats.
• Showcasing and promoting negative behaviours.
• Undermining officials and their decisions.
• Editing images and videos in a way that is biassed or false.
• Starting trends and controversies against athletes without knowing the entire truth.
• Publicly booing or trolling athletes.

What impact does this excessive media coverage have on an athlete’s Mind?

Athletes in general undergo several stressors related to their sporting careers. From playing conditions, maintaining their performance rate, constant travel, staying away from family to struggling for opportunities and politics, they have seen it all. Adding on to these already existing factors, this increased media attention is giving rise to new stressors that have potential impacts on their mental health. 

Potential Effects of Media Attention 

• Developing unrealistic expectations from self based on the predictions.
• Feeling the pressure of analysis when the media makes predictions based on their performance and statistics.
• Elevated stress and cognitive load.
• A feeling of always being followed or being observed.
• Constant fear of privacy being breached.
• Frequently thinking about trolls and criticism.
• Performance Anxiety.
• Losing interest in the game.
• Fearing the safety of family members.

These factors severely affect an athlete’s performance, no matter how elite the player is or how much they try to stay away from it all. As much love as Indian fans shower on their athletes, their hate also knows no bounds. However, on the other side of it, our athletes undergo several challenges to reach where they are today. As sport psychologists, it is our duty to emphasise that behind the performances that we see there is a much deeper process, of physical work, of mental work, of commitment and of dedication. It is crucial that we understand the impact of our actions, and respect the efforts of our athletes who give their everything for the nation’s pride. 

As our athletes get themselves ready for these upcoming events, it is crucial that we too refrain from engaging in negative behaviours and support them to the fullest. 

Rasika Kalgutkar, Sports Psychologist

Mindsports

Image Sources – news24online, ESPNIndia

Conquering Fear: The Unseen Battle in Sports

admin January 24, 2024 0 Comments

In the world of sports, where physical prowess, skill, and determination often take the spotlight, there exists an unseen adversary that challenges even the greatest athletes – fear. The fear of failure, of letting down teammates and fans, or the fear of injury can haunt athletes and impact their performance on the field. Today, let’s delve into the realm of fear in sports, exploring its nuances and discussing how an athlete can understand and manage fear better. 

Fear is a natural human emotion, and athletes are not exempt from its grip. It can manifest in various ways, from pre-game jitters to the fear of making a critical mistake during a crucial moment. Athletes may fear the expectations placed upon them or the uncertainty of the outcome. Recognizing and acknowledging these fears is the first step in addressing them and finding ways to overcome them.

Let’s take an example of Michael Jordan. Considered by many as the greatest basketball player of all time, Michael Jordan faced his fair share of fears throughout his illustrious career. While his on-court exploits are legendary, his journey wasn’t without its moments of doubt and anxiety. One particular instance that stands out is the 1997 NBA Finals, often referred to as the “Flu Game.” In Game 5 of the finals between the Chicago Bulls and the Utah Jazz, Jordan was visibly ill, battling flu-like symptoms. The pressure was immense, with the series tied 2-2, and the Bulls needed a win to gain the upper hand. Jordan, weakened and fatigued, pushed through the fear of physical limitations and delivered a performance for the ages. He scored 38 points, leading the Bulls to a crucial victory. Michael Jordan’s Mental Toughness had helped him conquer fear. What allowed Jordan to overcome his fear in that critical moment was his unparalleled mental toughness. His ability to focus on the task at hand, block out external pressures, and channel his energy into the game showcased the mindset of a true champion. Jordan’s unwavering commitment to excellence, tireless work ethic, and unshakable self-confidence played pivotal roles in his conquering of fear.

“Do I fear taking the last shot? No. I relish the opportunity.”

–Michael Jordan

The story of Michael Jordan serves as an inspiration for aspiring athletes facing their own fears. Fear manifests in many ways in sports. It can be the fear of failure, the paralyzing thought of dropping the baton or missing the goal. It can be the physical fear of heights, speeds, or the sheer power of an opponent. It can even be the fear of judgment, the anxiety of performing under the spotlight. But fear, like any opponent, can be managed. Here are some tips for athletes battling their fears:

• Identify your fears: Give your fear a name. Understanding what you’re afraid of is the first step to conquering it.
• Challenge negative thoughts: Replace self-doubt with positive affirmations. Focus on your strengths and past successes.
• Visualize success: See yourself performing flawlessly, feeling the adrenaline, and tasting victory.
• Practice mindfulness: Techniques like deep breathing can help you manage fear and stay present in the moment.
• Seek support: Talk to coaches, teammates, or even sports psychologists. Sharing your fears can be liberating and lead to valuable guidance.
• Celebrate small wins: Focus on the journey, not just the destination. Every successful practice, every conquered fear, is a step towards your ultimate goal.

It highlights the importance of mental resilience, self-belief, and a strong work ethic. Athletes can benefit from adopting strategies such as visualization, positive self-talk, and mindfulness to manage fear effectively.

Fear is an integral part of the human experience, and athletes are no exception. The ability to confront and conquer fear is what sets exceptional athletes apart. Michael Jordan’s Flu Game is a testament to the power of mental toughness and determination in the face of adversity. As athletes continue to push the boundaries of human achievement, the battle against fear will remain an intrinsic part of the journey to greatness.

Honey Jain,

Mindsports

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

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

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