Five ways to im­prove your re­silience

Cycling Weekly - - Fitness -

Car­rie Chea­dle (car­riec­hea­dle. com) is an ex­pert in men­tal train­ing for ath­letes. She is au­thor of the book On Top of Your Game: Men­tal Skills to Max­i­mize Your Ath­letic Per­for­mance

1. Breathe deeply: when you are breath­ing shal­lowly or hold­ing your breath, it can trig­ger your stress-re­sponse. Slow­ing down your ex­hale and tak­ing full, com­plete breaths will help you slow down your heart rate as well as your mind.

2. Choose your fo­cus: of­ten, our fears, doubts, and wor­ries get trig­gered by fac­tors that are out of our con­trol. Choose to fo­cus on the as­pects of your per­for­mance that are in your con­trol.

3. Ac­cept what the day brings: what­ever hap­pens on a given race day is ex­actly what was meant to be on that day. Em­brace your fate. When you fight against it, you’re less likely to make the ad­just­ments you need to per­se­vere.

4. Have two types of goals: bal­ance your out­come goals with process goals, i.e. what you need to do in the mo­ment to ac­com­plish the de­sired out­come. Fo­cus on the present mo­ment rather than be­ing fix­ated on the fu­ture. The process, here and now, is con­trol­lable, whereas the out­come is not.

5. Have fun: sports are meant to add to the qual­ity of your life. Fig­ure out what as­pects of your sport are the most fun for you and go do more of those things. If you’re still stress­ing out, con­sider work­ing with a sports psy­chol­o­gist or men­tal skills coach.

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