Mindfulness meditation practices are an effective way to develop self-compassion and increase mental resilience, helping athletes remain relaxed and unflustered during competitions – an essential aspect of high performance.
Tal Ben-Shahar teaches positive psychology and is the New York Times bestselling author of six books on happiness. Additionally, he has developed mindfulness-based stress reduction programs specifically targeted at squash players and coaches.
Focus on the Present
Mindfulness has been proven to help reduce stress, anxiety and sudden changes in mood. Part of the practice requires staying present in each moment by clearing away thoughts from past or future or those unrelated to current activities.
Utilizing various techniques, including breathing exercises, mindfulness meditation, sensory awareness (such as touching and smelling), self-soothing activities and self-care practices such as Yoga Nidra (deep relaxation), you can train your brain to focus on the present. Remembering that difficult emotions are temporary is paramount; thus making focusing on the present so important.
When experiencing an emotional outburst, try to identify which emotion is at play. Naming anger, fear or depression as examples may help you understand that an unproductive reaction may be taking place and to then identify where exactly it resides in your body; perhaps tightness in throat muscles, heart palpitations or tension elsewhere. Once this has been accomplished, sit with it before reacting or giving in.
Consider what’s causing it; for instance, how this event has made you feel. Understanding “why” can help with emotional control; for instance, being overconfident in any given situation may cause you to underestimate its risks, leading to poor decision-making in future. Recognizing this can allow for improved decision-making processes.
Focusing on the present is paramount for maintaining emotional equilibrium; it prevents short-term relief but long-term side effects from pushing emotions aside without dealing with them effectively. Doing this may result in more intense outbursts of emotion in the future.
Avoid suppressing or denying your emotions; rather learn to accept and process them more fully – this will enable you to better regulate them, benefitting relationships, mood and decision-making overall.
Breathing Techniques
Slow breathing techniques can be effective tools for soothing the nervous system. Each inhale tends to energize, expand, and lift while each exhale tends to deflate and ground us – this technique may prove especially helpful when faced with negative emotions like fear, anger or anxiety, since it will counteract sympathetic nervous system response by activating parasympathetic nervous system relaxation response.
Breathing techniques can also be applied during pleasurable moments to both enjoy the present moment and reduce stress. Regular practice of these skills in non-stressful settings will help children and adults incorporate them into their routine, so that when stress hits they’re easier to recall when needed.
One way of doing so is through practicing breathing techniques drawn from Eastern approaches such as yoga and meditation, which combine soothing thoughts with relaxing breathwork. Examples include “following your breath,” a basic mindfulness meditation exercise, or alternate nostril breathing (inhaling through one nostril while exhaling through another).
Equal breathing is another technique, in which both your inhales and exhales have equal length. You can practice equal breathing by sitting comfortably with hands resting comfortably on chest and counting each breath; once completed, reduce half to determine how long each inhale or exhale should be.
Finally, 4-7-8 breathing can help. This technique involves inhaling for four seconds, holding your breath for seven seconds before exhaling for eight seconds – providing an efficient rhythmic pattern to combat stress when needed – such as before an exam or public speaking engagement.
Studies have demonstrated the power of breathwork practices to decrease stress levels and raise HRV, an indicator of wellbeing. They can also be used to lessen pain sensitivity which may prove helpful for people living with chronic illnesses. Research is still ongoing into exactly how these breathing techniques work but their potential for improving mental health has become clear.
Refocusing Cues
When negative thoughts enter your mind, try replacing it with positive ones. Focus on your strengths and successes instead; this will remind you that you can handle difficult situations effectively while helping you identify where any weaknesses exist and which can then be addressed through training or practice.
Focusing your concentration through internal cues such as a personal mantra to refocus it can help regulate emotions and overcome obstacles during matches, especially if they struggle with managing them during sport and life. Be wary though; overfocusing on negative emotions could increase their intensity – mental toughness and performance are dependent upon being able to feel emotions without overemphasizing them.
An external focus cue can be any short phrase or visual prompt that helps refocus your attention. It should be specific and believable so it remains with you even during stressful or challenging situations; for example, when your coach tells you to “focus on the ball”, ensure this phrase remains at the forefront of your mind throughout the game.
Studies have demonstrated that external focus cues don’t always improve performance for experts; therefore, you should only employ this method as a short-term solution. Furthermore, other techniques should also be utilized in order to process and cope with difficult emotions effectively.
Self-compassion can be an incredibly helpful tool in staying calm during squash matches. Meditation or writing down worries or self-criticisms in a journal and then reviewing them later can be especially useful here. Or consult a mindfulness coach for breathing exercises and meditation techniques designed to keep you grounded during matches while building up emotional resilience and mental toughness.
Urban Squash Toronto recently adopted Bee Happy Mindfulness’s groundbreaking mindfulness curriculum designed to foster emotional regulation, teamwork, resilience and compassion. This holistic approach not only makes better athletes but provides youth in Jane-Finch communities with invaluable mental tools for success both on and off the court.
Focus on Your Strengths
Have trouble controlling your emotions can have serious repercussions for both yourself and those around you. People struggling with chronic emotional dysregulation and mood swings can quickly spiral downwards into depression or hopelessness, leading to unhelpful coping mechanisms like self-harm or suicide. But with support from mental health professionals as well as mindfulness practices you can develop effective emotional regulation skills – increasing both control and well-being along the way.
Mindfulness can be practiced through daily activities like meditation, yoga and walking; however, at first it may be difficult due to busy thoughts in your head. Altering your environment such as changing seats at work or going somewhere new for lunch could help with mindfulness practice as you pay closer attention to everything happening around you and experience something more mindfully.
Emotional strength isn’t something we are born with – it can be developed over time through consistent effort and the face of setbacks. You’ll discover emotional strength by the way you cope with challenges, manage stress and cultivate healthy relationships; emotionally strong people don’t fear change and are comfortable showing their vulnerable sides to others.
True power comes from understanding emotions on a deeper level and being open to change, communicating their needs effectively and taking control of their destiny.
Moody mood swings and difficulty controlling emotions are telltale indicators of mental health conditions like borderline personality disorder or bipolar disorder, and long-term emotional dysregulation and mood swings have even been linked to family problems or trauma. If these symptoms affect you, seek treatment immediately in order to avoid developing unhealthy coping mechanisms like alcohol or drugs abuse or turning to unsupportive friends – getting support can help you gain control of your emotions for a more fulfilling and productive life.