Athlete's Psychological Phases & Goal Setting

1. Sports Psychology Unit 10

2. Five Psychological Phases – video clip

3. Five Psychological Phases • Denial – Athletes commonly deny the seriousness of the condition • “Nothing is really wrong” • “This can’ happen to me”

4. Five Psychological Phases • Anger – Athletes often become angry with themselves, those around them, & everything in general • “Why me?” • “What did I do wrong?” • “It’s not fair” • May lose interest in rehab

5. Five Psychological Phases • Bargaining – Athlete becomes aware of real nature of injury & begins to have doubts about situation – leads to bargaining • Pressure on therapy staff to “work miracles”

6. Five Psychological Phases • Depression – Athlete becomes aware of the nature of the injury & recovery time, depression may set it.

7. Five Psychological Phases • Acceptance – Athlete becomes resigned to situation. • Applies maximal effort to rehab • Accepts limitations & focuses on getting back to participation.

9. Athletes who deny pain or loss of function • Some athletes can tolerate high levels of pain • They think it is to their advantage not to acknowledge pain or an injury • Fear they will lose playing time if coaches, trainers know they are hurt.

10. Athletes who view injury as a source of relief • An injury can provide a socially acceptable reason to avoid the pressure to succeed. • If an athletes can’t compete because of an injury, they can’t fail.

11. Goals • Allows for long & short term motivation • Enables athletes to track progress • Raises self-confidence • Makes it easier for athletes to separate what is important • Help organize the quality of daily training • Should be: • Written down • Positive • Associated with a reward

12. Performance Goals • Achieving individual skills or behavior • Allows athlete to set goals over things they have control of • More effective

13. Outcome Goals • Directed towards the end result • Usually based on the reward of winning • Athletes generally have little or no control over other competitors, which affect outcome goals • Can increase pressure the athlete feels to be the best

14. SMART Goals • How to write goals that will increase an athlete’s chance of achieving the goal • Specific – well defined – what, why, how • Measurable – how to know the goal is achieved (times, distances, measurements) • Adjustable – can change goal as needed • Realistic – the goal is something the athlete is willing to work for and is able to accomplish • Time – should have a time frame for completing the goal

15. Focused Breathing • Can help reduce stress & anxiety • Slow rhythmic paced breathing • In through the nose, out through the mouth • Belly breathing – extend the belly instead of the chest rising.

16. Progressive Muscle Relaxation • Reduce stress by learning to relax • Systematically tense and relax muscles throughout the body • Most common progressions run from toes to head or head to toes • Let the tension dissolve, let go of the tension, let the tension flow out of the body

17. Visual Imagery - Definition • Imagining a specific environment or performing a specific acitivity

18. Visual Imagery General Guidelines • Imagine performing skills very well & successful • Use as many senses as possible: sight, hearing, touch, smell, & kinesthetics • Internal & external perspectives should be used • Athletes should control their mental images, making sure they see themselves perform as they want to.

19. Imagery, Rehabilitation, & healing • Imagination of athletes can greatly influence their response to an injury • Athletes can control their visual images to direct aid in rehab and healing • Imagine injured tissue healing • Mentally practice returning to activity and regaining full movement

20. Imagery & Improving Performance • Athletes “see” themselves being successful & achieving goals • Perform skills at high levels • Seeing desired performance outcomes • Complete a mental run through of the performance • Mange energy levels • Refocus • Evaluate performance

21. Staleness • Definition – loss of vigor, initiative, & successful performance, may be the beginning of burnout • Influences: • Long seasons • Monotony • High levels of stress • Poor eating habits • Rewards are minimum

22. Burnout • Definition – state of physical, mental, and emotional exhaustion where an individual has their abilities to cope with minor daily frustrations decreased and their ability to cope with major problems paralyzed • Characterized by loss of motivation and interest

23. Interventions to Treat Staleness/Burnout • Remove from activity • Take time off • Athlete have more control • Decrease emotional demands • Avoid repetition • Sufficient attention to complaints & small injuries • Supportive & caring environment