When Allie Wilson earned her place on the Olympic team, she attributed her achievement not only to her athletic abilities but also to her mental resilience.
Although Wilson is a gifted 800-meter runner, she faced challenges with self-doubt and often placed others above herself. Her moment of transformation, as she recounted on the Citius podcast, happened when she started confronting her mental obstacles with the help of sports psychologist Bianca Martin. Initially doubtful about the effectiveness of mental training, Wilson subsequently recognized the significant impact of psychological strategies on her athletic performance and self-confidence.
For many top competitors, mental conditioning has become as essential as physical training. Dr. Bradley Donohue, an athlete performance expert at the University of Las Vegas, emphasizes that developing sports psychology skills is crucial. He also points out that the skills athletes cultivate to perform well in competitions can be advantageous in everyday life and non-sporting situations.
Let’s explore the mental techniques employed by four Team USA athletes that aided their qualification for the 2024 Paris Olympics. These strategies can prove beneficial in various life pursuits, including career development, personal fitness, or simply enhancing relationships with others.
1. Transform Negativity
Wilson and her mental coach established a “burn ceremony” to combat pre-race jitters and negative thoughts.
Martin encouraged Wilson to jot down all her negative thoughts and then create positive counterparts for them. For instance, “I’m nervous” was reframed as “I’m excited.” Following this, Wilson would ceremonially burn the negative messages while affirming the positive reframed ones. This ritual effectively shattered Wilson’s negative thinking patterns.
Dr. Donohue stresses that negative and positive thoughts can spread quickly and wield considerable influence. He praises the conscious transition to positive thinking, underscoring the importance of awareness and the replacement of unproductive thoughts.
While the act of burning is largely symbolic, Dr. Donohue highlights the necessity of actively swapping negative thoughts for positive ones.
2. Narrow Your Focus
Marathoner Emily Sisson, who is sponsored by New Balance and has competed in the Olympics twice, recognizes that marathon running involves unavoidable challenges. Sisson counteracts these difficulties by focusing on immediate tasks rather than becoming overwhelmed by the entire race. She believes this task-oriented mindset helps sustain her performance and enjoyment.
Emily Saul, a Boston-based sports psychology expert, describes this technique as a cognitive strategy for managing fears and overwhelm. By concentrating on small, achievable tasks, Sisson allows her brain to stay calm, enabling her to perform at her highest level.
3. Cultivate Consistency
Consistent mental effort is just as critical as regular physical training. Sisson stresses the importance of continual mental conditioning by maintaining regular conversations with a therapist and applying positive reframing methods. Similarly, runner Nikki Hiltz attributes her success at the Olympic Trials to consistent practices including therapy, keeping motivational notes, journaling positive affirmations, and committing to meditation.
Saul notes that consistent practice sets up a baseline of ‘normalcy,’ which the brain perceives as safe, thereby facilitating optimal performance.
“By guiding the part of your brain to only focus on one piece at a time, it doesn’t get overwhelmed. This leads to more consistency and greater effectiveness in performing at your full capacity.” —Emily Saul, LMHC
4. Prepare Your Mindset
The women’s heptathlon challenges athletes across seven track and field disciplines, making it both physically and mentally demanding.
Adidas-sponsored athlete Anna Hall has overcome various adversities, including past injuries and disappointments. Still, she achieved her goal of winning gold at the U.S. Olympic Trials, qualifying for the Olympics. Hall attributes her success not only to her athletic prowess but also to her robust mental preparation.
Recently, we’ve caught a glimpse of the secret strategies athletes employ to refine their mental game during fierce competitions.
She records affirmations like “Today I will become an Olympian. My body responds to my commands,” along with specific pointers for each event.
Condensed insights from the weekend
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— Anna Hall (@annaahalll) June 25, 2024
This approach transcends mere wishful thinking. Research published in the *Journal of Applied Sport Psychology* indicates that athletes who visualize success before events experience increased calmness, enhanced self-belief, and often show improved performance.
Dr. Donohue supports this method. He advises athletes to blend goal-oriented tactics (such as those mentioned) with motivational phrases to create a mental “motivational sandwich” that can elevate performance while countering negative thoughts.
5. Emphasize Personal Goals
The dramatic women’s 1500-meter final at the Olympic Trials showcased the power of self-focusing. Hiltz outperformed her competition, achieving a remarkable time. Her personal objectives propelled her to victory:
“I am poised to act. Today I will run in a way that makes me proud. Staying in 4th until the final 200m, then pushing for every position with a remarkable last 100m. That’s the essence of championship racing. I’m well-prepared and it’s time to execute my plan.”
Saul emphasizes that these individual benchmarks, reflecting one’s internal standards, are essential for creating a successful outcome, rather than simply striving to surpass others.
6. Separate Skills from Self-Worth
With the intense pressure of qualifying events like the Olympic Trials, Wilson shares her realization: “I understood that my worth doesn’t hinge on making the team, which was a crucial realization.”
Sisson resonates with this view. Over time, she learned to separate her self-worth from her results. Saul highlights that understanding one’s intrinsic value, independent of achievements, can lead to transformation.
Instead of thinking, “If I achieve this, I’ll feel worthy,” shift your mindset to “I am inherently valuable, and I’m eager to see what I can accomplish.”
7. Celebrate Collective Support
Hall acknowledges that the heptathlon is a collective effort, understanding that community support is vital to her success.
Indeed, Dr. Donohue’s research indicates that psychological well-being and success in sports improve when athletes lean on the support of their loved ones. Saul concurs, emphasizing the significance of social and emotional ties for personal growth and resilience.
Having the backing of your network—offering fresh perspectives, a space to express emotions, and supportive encouragement—is invaluable, forging a strong foundation for success in both athletic and personal pursuits.
