See red for better performance

by Gary Baker

A recent study by the University of Rochester in the USA suggests if athletes want to perform better, they should visualise the colour red. Participants in the experiment appeared stronger and had quicker reaction times when following instructions with a red background. It’s unlikely to be that simple in practice of course, but sports psychologists have long used music with their clients, so does colour also have a place? There is a slight catch however…while red may increase performance it also acts as a distraction since it’s associated with danger, clearly not an ideal situation for a sportsperson who needs to be really focused on the task in hand. Might be worth some further research in the field though, so if you’re working with sportspeople, give it a try and let me know what happens!

http://www.dailymail.co.uk/sciencetech/article-1393976/Seeing-red-makes-faster-stronger-claim-scientists.html


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Hypnosis in Sport – Where It Stands

by Gary Baker

In recent times, the sporting press have reported on an increasing number of positive applications of hypnosis in sports settings, with the usual sceptism now being replaced with interest and a new respect for this valuable mental tool. These examples are also not limited to relatively unknown athletes – the Beijing Olympics, for example, saw at least two gold medallists attributing some of their success to hypnotherapy (The Age, 2008; SFGate, 2008), and more recently in the UK, Ipswich Town (The Daily Telegraph, 2009) and Swindon Town (Wales Online, 2008) football clubs have employed hypnotherapists to improve their performance. These instances are only a sample of the actual reports from the last 12 months, with karate, MotoGP, rugby, American football, basketball and cycling also making the news (CSH, 2009).

What is perhaps most startling about these examples is that they are public knowledge at all. Sports psychology, while rapidly gaining credibility, is still too often either dismissed as unnecessary, or used as a last resort, and if this established psychological discipline suffers from image problems, then hypnosis has an even tougher battle ahead. Many sportspeople will not admit to having used sports psychology or hypnotherapy for fear of being ridiculed or viewed unfavourably by team mates or coaches, but there is no doubt that the demand for these services is now increasing, as it becomes more acceptable to talk about the mental aspects of sport, and the efficacy of psychological interventions becomes more widely known.

As with clinical hypnotherapy, hypnosis in sport is not an intervention on its own, but rather an additional tool, which can be used to enhance existing sports psychology interventions. A good example would be imagery – in sports psychology, clients are regularly asked to visualise certain situations, whether it be to identify cognitions or to develop mental skills, but using the same techniques under hypnosis is likely to increase the intensity and effectiveness of the visualisation (Liggett, 2000). In addition, Barker and Jones (2005) suggest that hypnosis can be used to improve self-efficacy in performance, and Pates and Maynard’s (2000) research into flow (the zone) in golf found that hypnotic interventions could improve golf performance and enhance the positive feelings associated with golf. There is now an increasing amount of research in this area, enabling practitioners to work from an evidence-based foundation.

So, why isn’t hypnosis used more in sport? Well, it probably is, but it’s not reported because of the stigma that still exists in some areas. In addition, some sports psychologists and coaches are suspicious of hypnosis, perhaps due to a lack of understanding of the process and how it can benefit them and their clients. This does appear to be changing however, and more sports psychologists are adding hypnosis to their toolkit as information becomes more widely available. For hypnotherapists, this tool is obviously already at their disposal, however an understanding of sports psychology is likely to be an added advantage. For those wishing to work in this fascinating and satisfying area, an immersion in the subject is almost certainly a necessity, due to the wide range of problems and sports that will be encountered, and the need to understand and build rapport with the client (Andersen et al, 2004).

This does not mean however, that those wishing to enter this field need to be elite athletes. In fact, Andersen et al (2004) report that experience of participating in high-level sport is not considered a requirement for effectiveness in sports psychology, and most sports psychologists are unlikely to have that level of experience anyway. For hypnotherapists however, an understanding of sports psychology and the demands of specific sports are considered to contribute to effectiveness (Andersen et al, 2004), and it is these areas that would need to be added to their existing clinical knowledge. In addition, due to the misconceptions surrounding hypnosis, the pressure to provide fast and effective interventions is regularly evident, and practitioners are often required to dispel popular myths before being able to commence their consultation.

These challenges however should not put potential sports hypnotists off; if anything it is those very challenges that make sports psychology and hypnotherapy hugely rewarding professions. Combining hypnosis and sports psychology provides the opportunity to build a highly effective skillset into your intervention toolkit, and take you beyond the boundaries of typical sports psychology interventions. One day you will be in a consulting room using hypnosis to help a young gymnast overcome their fear of tumbling, the next day you might find yourself on a golf course, helping a potential champion relax before a putt using self-hypnosis. Whatever presents itself, it’s likely your skills will be stretched to their limit, your creativity in developing interventions challenged, and your ability to work under pressure tested. What can be guaranteed though, is that you will go home with a smile on your face, looking forward to doing something completely different but equally exciting the next day.

 

References:

Andersen, A., Miles, A., Robinson, P. and Mahoney, C. (2004). Evaluating the athlete’s perception of the sport psychologist’s effectiveness: What should we be assessing? Psychology of Sport and Exercise, 5, pp. 255-277.

Barker, J.B. and Jones, M.V. (2005). Using hypnosis to increase self-efficacy: A case study in elite judo. Sport & Exercise Psychology Review, 1, pp. 36-42.

CSH (2009), Sports Hypnosis in the News, The Centre for Sports Hypnosis, http://www.sportshypnosis.org.uk/news.html

Liggett, D. R. (2000). Enhancing imagery through hypnosis: a performance aid for athletes. The American Journal of Clinical Hypnosis, 43(2), pp. 149-57.

Pates, J. and Maynard, I. (2000). Effects of hypnosis on flow states and golf performance. Perceptual and Motor Skills, 91(3 Pt 2), pp. 1057-75.

SFGate (2008), Coach targets mental game in high-pressure sport, http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/08/17/SP0912CI1E.DTL

The Age (2008), Hooker flies to gold medal, http://www.theage.com.au/news/athletics/hooker-raises-the-gold-bar/2008/08/23/1219262545000.html

The Daily Telegraph (2009), Oz hypnotist puts club on winning streak, http://www.news.com.au/dailytelegraph/story/0,22049,24940788-5001023,00.html

Wales Online (2008), Malpas has winning influence, http://www.walesonline.co.uk/footballnation/football-columnists/2008/10/24/malpas-has-winning-influence-91466-22108845/


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5 Psychological Tips for Runners

by Gary Baker

5 Tips for Races

This is a simple introduction to mental preparation and strategies for races or any other running events. This intro is best read in conjunction with the more in-depth marathon articles below.

1) Prepare:

Sounds obvious, but get ready well before race day. That means getting your kit together, working out where you have to go and when, what paperwork you need, what time you’re getting up, and so on. The more prepared you are, the less there is to be nervous about.

2) Stay Positive:

If you’re constantly thinking about collapsing after the first mile, or whether you will make it all the way, then you’re setting yourself up for failure. Instead, create a picture in your mind of what it will be like completing the race, the sights and sounds, the great feelings you’ll feel. You can visualise this lying in bed at night just before you go to sleep, so that is your focus, rather than endless negative images.

3) Split up the Race:

If you’re running 10 miles, for example, then that looks like a long way when you’re standing on the start line. As you’re running, you’ll probably also be counting off each mile, and may well get to mile 4 or 5 struggling to understand how you’re going to do another 5! A better way is to split the race up, in this case 2 mile sections – now you are only counting to 5, which makes it seem much shorter. The first two miles will fly by because you’re still excited about the race, so before you know it you’ve only got 4 counts left!

4) Dissociate:

As you’re reading this, focus on your left ankle. Focus on the front of your ankle, then round the side, the back, up the other side and again on the front. Does it feel strange? Notice how you can really feel your ankle now, but you didn’t feel any of this 10 seconds ago. That’s what happens when you focus on your aches and pains while you’re running – it makes it seem worse. So focus instead on what’s happening around you, the people, the scenery and so on. Check in on your body every now and then to make sure you’re ok, but then check out again. Music is a great distractor, so take some with you if that will help.

5) Run your own Race:

Finally, stick to your race plan. It’s all too easy to become caught up in the moment at the start of the race and sprint off with someone you’ve just met at the start line. Half a mile down the road you realise you’re exhausted, because that’s not how you normally run. Stick to your style and speed of running, not someone else’s.

Finally, don’t forget this is meant to be fun!


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Golf Psychology – 10 Mental Mantras

by Gary Baker

Creating the right mindset for golf

Golf is a game of intense mental fitness, and good golfers realise this and work as much on the mental side of their game as they do on the technical. It’s not always easy to stay in the right frame of mind, but by following these 10 Mental Mantras you should feel better about your mental game when you’re out on the course. Mental training requires continuous practice, so don’t give up if it doesn’t work straight away. Include it in your normal training schedule and work as hard on your mind as you do on your swing.


1. 1 Hole, 1 Shot

The only thing that matters is the shot you’re playing now. If you’re thinking about what might happen if you sink this putt, then you’re not focused on the shot in hand and you increase your chances of missing it. Forget scores and handicaps – focus solely on the shot in hand and everything else will follow. It doesn’t matter what happens if this shot goes in or if it doesn’t, you haven’t got there yet. And when you do get there, it doesn’t matter then either, because you’re onto your next shot. 1 hole, 1 shot. Make it your mantra, and don’t let yourself be distracted by anything else.

2. I am the only player on this course

It doesn’t matter what everyone else is doing. All you are interested in is what you are doing right now. There are no scoreboards, and there are no other players. When you’re playing you’re playing for yourself, not to beat others or to keep up with them. As you soon as you do that you’re not playing your game, you’re playing theirs, which means you’re not focused on 1 hole, 1 shot.

3. I only have good shots

Thinking about the bad shots you’ve played only makes you that bad player. It lowers your confidence and increases tension which leads to mistrusting your natural ability and more mistakes. The only shots in your mind are good shots – focus on them, enjoy them, celebrate them. Make them who you are. Create snapshots of your best plays and ingrain them in your mind. Replay them throughout your game to give you confidence and keep you focused on the positive.

4. Be happy

If you’re angry about a shot you’ve played, then you’re living in the past and not focused on the shot you’re playing now. That shot’s over, forget about it. Anger creates tension, tension creates mistakes. Smile and enjoy your golf. You’ll be more relaxed and play better for it.

5. Be prepared

If you’re playing a competition, prepare for it. If you’re prepared there’s less to worry about and you can focus solely on what you need to do to perform at your best. Good preparation increases confidence and lowers anxiety. Have all your gear ready the day before. Know what time you’re going to arrive, what you’re going to do and when. Create What If scenarios to prepare you for every eventuality – What if it starts raining? What if there’s a long delay in play? Make sure you get some practice time on the putting green so you know what they’re like before you step onto one. Be prepared, be confident.

6. Practice for real

When you’re on the driving range or practicing on your local course, practice as if it’s for real. Do your pre-shot routines, practice focusing only on the shot at hand, be happy, and fill your mind with your good shots. This should become who you are as a golfer, so that when you step onto the competition course, you only need to play the shots.

7. Make your pre-shot routine meaningful

Pre-shot routines are frequently just habitual warm-up swings rather than effective routines to get you into the right mindset for the shot you’re about to play. A pre-shot routine should relax you, focus you on the shot, help you visualise the shot, see your success, and trust your swing. Every shot has a pre-shot routine, not just the difficult ones.

8. Hit the ball where you want it to go, not where you don’t

If your ball needs to go straight down a fairway with trees on the left and water on the right, then hit your ball straight. As soon as you start saying to yourself “Don’t hit the ball into the trees” or “Don’t hit the ball right”, you’re thinking negatively and you’re either going to hit the ball exactly where you don’t want it to go, or you’re going to overcompensate to avoid the hazard. Give yourself clear and unambiguous directions, and your swing will oblige. Aim to hit the target, not to miss the obstacles.

9. Visualise your way to success

If you can’t see yourself as successful, then what makes you think you ever will be? Find a quiet room, lie down, close your eyes and take a few deep breaths to relax yourself. Take yourself to a garden, beach or a favourite place and see yourself there now, with all the sights sounds and feelings of that place. Then relive some of your greatest moments in golf. Really make them vivid, and feel the good feelings that go with them. See yourself playing well in upcoming games, and mentally rehearse techniques you want to improve on. Do this every day, and repeat it just before a competition to get you really positive and confident before you step onto the first tee.

10. Be the golfer you want to be

Are you a poor putter? Do you struggle in bunkers? If you describe yourself this way it’s hardly any wonder you find those areas difficult. You want to be an excellent putter? Then become it. Change the image you have of yourself to the fantastic golfer you want to be. I am an excellent putter. I love playing out of bunkers. Write your new self-image down, display it and carry it with you. Make it who you are and you’ll increase your confidence and improve your game. Be the golfer you want to be.

Follow these 10 Mantras and watch your game rocket!


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