ABCs of Mental Training

If you want to swim fast, you’ve got to prepare yourself mentally. That’s not always an easy process. Sport psychologist Aimee Kimball, PhD., introduces a series of articles on usaswimming.org that makes mental training as easy as A-B-C.


A stands for Anxiety

Why do I have anxiety?

Many athletes have anxiety before they compete, whether it's a pounding heart, difficulty breathing, tight muscles, or worried thoughts. All animals have what's called the fight-or-flight response in which our bodies prepare to either fight a challenge or to run away from it. These symptoms of anxiety aren't always bad, as they can signal a readiness to compete. Think of a race you were involved in that wasn't important to you or where you knew you would win it easily. You probably didn't have the same signs of anxiety because you didn't see this event as being as threatening. The perception of a challenge/threat is what makes athletes feel anxious.

Changing the Perceived Threat

If situational factors (event importance, your opponents) cause you anxiety, focus on controllable factors that help you to swim well- a smooth stroke, a strong kick, and a well-timed start. When you start to add “uncontrollables” to your focus, you are adding thoughts to your head that don't need to be there and are making it a lot harder to swim to your potential.

Physically Relaxing

To release anxiety, take some long, deep breaths and picture all the physical and mental stress leaving your body. You can also take a few minutes each day to go through your muscle groups, tightening them and then relaxing them. By doing this progressive relaxation, you can recognize when and where you are carrying physical tension and learn to physically loosen your muscles so that you can perform your better.

Therefore

Anxiety as you know it doesn't have to exist. You may have some physical activation (faster heart rate, quicker breathing) but you can control this. Simply think how you want to think and leave some time for a pre-race routine that allows you to physically relax. While it requires training, you can regain control of your body by taking control of your mind.


B is for building mindset

How should I think to swim well?

Every individual has a unique mental state under which he or she performs best. There is not one right way to think. The key is to know what you are thinking and how you are feeling when you perform your best.

How do I know my ideal mindset?

To identify your ideal mindset, think about the best performance you ever had. Ask yourself:
• What did I do to mentally and physically get ready (music, routines…)?
• Was I relaxed or pumped up?
• What did I focus on throughout the event?
• What words describe how I was feeling? What I was thinking?

How do I recreate this mindset?

First, you have to choose to create your ideal mindset and take responsibility for your thoughts. Second, before each practice and event you should develop a routine that allows you to recreate this mindset. Imagery, music and positive self-talk are great ways to build your ideal mental and physical state. Third, you can come up with a trigger word, phrase or action that reminds you of the characteristics of your best performance. This trigger needs to have meaning to you so that it can focus your mind to help you perform your best. Write the trigger on your hand, goggles or bag so when you see it you will be reminded to think that way and to approach each event with your ideal attitude.

Build your mindset

Instead of just hoping you will be mentally ready to compete, take control and create the mentality you want before each event. Know your ideal mindset and choose to create this mindset through pre-event routines, trigger words and by simply telling yourself, “This is how I’m going to think today.”
 

C is for Confidence

Confidence is a Choice

Many people think the only way to be confident is to be successful. While it is easier to believe in your abilities when you have had proven success, it is not the only way to feel a sense of confidence. Confidence is a choice. It comes from choosing to focus on your strengths and knowing that you are good. It comes from choosing to be positive with you. It comes from focusing on what you need to do to swim well rather than uncontrollable, situational factors. Most importantly, confidence comes when you’re not worrying about being the best, but when you are focusing on being your best.

How Can I Create Confidence?

The first step in creating confidence is preparation. If you fully engage physically and mentally in practice, you will feel more prepared when competing. Focused practices allow you to trust that you did everything you could to enable yourself to perform your best.

Second, it is important to act confidently. Our mind reacts to what our body does. If your head is down, your muscles are tense or your shoulders are hunched, your mind will sense your self-doubt. So always make sure your body language and your communication with yourself and others portrays confidence. Even when you don’t feel confident, act and think confidently.

Finally, realize you don’t need other people to tell you that you are good. Many athletes wait for coaches to tell them they are swimming well in order to believe in themselves. You may want others to tell you that you are good, but it’s not something you need. You already know when you swim well, hearing it from others is just icing on the cake.

Make it great!


Taken from Swim USA