I’ve been in my dad’s workroom a lot lately looking for tools. Every time I wander into the workroom, I think of my grandpa and the small projects we would do together. Although this became my parent’s house when I was in my 20s, my grandfather and great-grandfather built it. I never lived there, so to me, grandparent memories flood in!
Being in the workroom made me think of my Poppa’s ability to rise to the occasion, no matter how he felt. He was special. He was what most would call disabled, but he was anything but. He had a physical handicap, but that never slowed him down.
In the early 90s, my Poppa started dialysis. His heart and all the meds they tried throughout the years to cure his Osteomyelitis took their toll. And yet, he could still rise to the occasion, especially when my sister came home from college to visit.
No matter how crappy he felt, a visit from Jen or a trip to see his newfound friends at dialysis perked him up. I NEVER knew he was in pain and if you heard the stories of what he endured, you’d cringe!
I always wondered how people rise above their pain, even if it's short-lived, to enjoy a visit, a conversation or any other experience that might bring them joy or excitement.
There must be something here, something in how we “look” at what is to come despite what is!
We’ve all seen this happen. You might have a similar grandparent story or you remember that time when you were so engrossed in a conversation with a friend or having a blast doing something you love, that you completely forgot about the headache you had earlier. It’s almost like magic, right? But here's the truth: this isn’t magic. It’s science.
We know that how we think directly affects how we feel physically. Conversely, we know our physical state can impact our thoughts…and both impact performance.
But there’s something really powerful in the constant and communication between our mind and body that we may be able to use to our advantage! And becoming more aware of things that help us rise to the occasion can be a game changer…literally!
The bottom line is that when we experience excitement, joy, or positive anticipation, our brain releases feel-good neurochemicals, like dopamine and endorphins, which act as natural painkillers, mood enhancers, fatigue reducers and even make us feel more energized.
In fact, Dr. Laurie Santos, in her awesome podcast The Happiness Lab says just thinking about an exciting event or opportunity may bring more joy than the actual event. In the build-up to the event, the brain releases dopamine and creates excitement and pleasure. Thus, scheduling a vacation is as good for you as taking it…maybe better!
I am not proposing we irresponsibly push through physical or mental pain but finding ways to help us alter our state so we can keep moving when we are uncomfortable can make a huge difference in our performance.
If thinking about things can help us feel better, what can we do to get ourselves “up” or ready for peak performance…when we’re just not feeling it, for whatever reason?
I won’t dive too deep into theory here, but in the mid-60s, psychologists Melzack and Wall introduced the gate control theory of pain. This theory suggests that the brain can override pain signals when focused on something else, such as an exciting or emotionally significant event.
They posed that pain exists due to a complex interaction between different neurons in the brainstem and spinal cord…and there is a “gate” that pain passes through which can be opened and closed by various factors. When the gate is open, signals travel from the never fibers to the spinal cord, they do their thing and trigger pain.
When the gate is closed, signals are blocked from reaching the brain and no…or less pain is triggered.
That’s the layman’s explanation, but here is the part that matters to us…the gate can be influenced by physical AND psychological factors!!!
For example, light massage can activate the gate control mechanism and reduce pain. AND…positive mood, distraction, and deep breathing can also close or partially close the gate.
On the flip side, strong emotions like fear, anxiety, and expecting the worst can open the gate.
OUR THOUGHTS AFFECT OUR EMOTIONS…OUR ACTIONS…AND OUR PAIN!
Thus…if we are overwhelmed with worrisome or anxious thoughts, negative emotions or memories of a past poor performance or experience or we receive negative feedback, pain signals will be sent down from the brain passing through an 'open gate', and the pain perceived will be greater.
Here’s another plug for the “positive emotion is one of the biggest predictors of peak performance” claim! Positive thoughts, emotions, and memories about the painful experience, getting to a relaxed state or positive…or I’d rather say…productive feedback, will cause the gate to close and we will essentially experience less pain.
Fascinating!
Let’s work on closing that gate!
We may need to employ the 4 Ps of Peak Performance here, too! Present, Productive, Posture and Process.
Let’s start with the first P – Present. Although distraction seems counterintuitive to peak performance, in what ways can you positively distract an athlete, or yourself when you are feeling fatigued or out of sorts? Maybe it isn't a distraction...but a shift to the present!
Can you create an “important” focus to move your attention from being introspective to observing the landscape for information or opportunities to help the team? Can you get yourself or your athlete out of his or her body and into the environment in which the game is being played?
One of the best ways to combat physical fatigue is to stay present in the moment. When we’re engaged in the moment when we can keep things manageable…not too big, not too small, when we aren’t hindered by being anchored to the past or flying too far ahead in the future, we’re less likely to feel worn out.
Let’s move on to more PRODUCTIVE thinking. When faced with a difficult situation, ask yourself, “Is this a threat or a challenge?” Shifting your perspective to see it as a challenge can help reduce stress and make us feel more in control, which can improve our physical stamina. Crum, et. al in Rethinking Stress: The Role of Mindsets in Determining the Stress Response said “Reframing stress as a challenge rather than a threat alters the body's physiological response, reducing harmful cortisol levels and increasing energy."
Since we are talking about physiological responses, we can’t forget POSTURE! This may not seem like a posture issue, but when your eyes are up, so is your head…and when your eyes are connected to someone else’s, so are you! Maintaining eye contact can signal confidence to both yourself and others. When you make direct eye contact, your brain reduces its stress response, creating a more relaxed and present physical state.
Let’s not forget the power of a smile…and it just needs to be a half-smile! Smiling, just halfway, even when you don't feel like it, can trick your brain into releasing dopamine and serotonin, the "happy chemicals” that can shift your mood and energize your physical state.
Finally, let’s rehearse the PROCESS! According to Cumming and Ramsey (2009), "Athletes who use visualization techniques to mentally rehearse their performance experience improved focus, reduced anxiety, and even increased muscle activation." We can close the gate by being there before we get there. Mental rehearsal can take very little time…so you have time…even when you are exhausted! Since the brain doesn’t distinguish very well between real and imagined experiences, our body reacts to both as if they are happening in real-time. Think about how that boost of adrenaline from “living” a great play may help slam that pain gate shut!!
I don’t think my Poppa knew any of this science. He was a finance guy 😊! But I do know that whatever he did closed that gate long enough for him to enjoy time with special people and he did it feeling pretty darn good!
What can these things do for us as we struggle through the pain and exhaustion of a long season? What do you have to lose in trying?
Manage your mind, your pain, your movements and the moments!
Julie
P.S. Include mental training in your workouts. Contact me to find out how!
Send me a text at 234-206-0946 or an email at juliej@ssbperformance.com and schedule a call to see how we can enhance your program’s mental approach!
Julie Jones
Mental Performance Coach
SSB Performance
juliej@ssbperformance.com • 234-206-0946
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