Back to Basics: Taking Care of Your Psychological Self

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By Dr. Allison Belger

Serious athletes training for sport often seek the services and guidance of a variety of specialists. From massage therapists, to chiropractors, to running or gymnastics coaches, it often “takes a village” to keep athletes going strong in their sport of choice.  Perhaps you can relate: you may pay a specialty coach or follow certain blogs or consult with experts you hope will propel you to the next level of awesome.

In our pursuit of optimal performance, both in sport and in life, we often forget a critical factor affecting us in profound and complex ways: our psychological profile and functioning. While sport psychologists are increasingly included as part of an athlete’s team of advisors–a good thing–what I am referring to here is a different kind of attention given to caring for our psychological selves.

Many athletes at all levels–including the serious, elite, and everyday–fail to address the fundamental aspect of who they are.  Since our psychological functioning affects everything we do, it behooves us to take a good look at what’s going on inside and to take seriously the impact of our personalities and emotional standing in all areas of our lives.

We hear it all the time: train your weaknesses.  We are told to be sure to attack physical skills that challenge us most, so that we may be well rounded and efficient in our athletic endeavors.  But we sometimes ignore the biggest weakness of all—the one that affects us most profoundly, both on and off the field: our psyches, the foundation of who we are and how we function. Our psychological vulnerabilities are present in all we do–from our training and performance in sport, to our jobs, to our hobbies, to our relationships.

This week’s post is meant to serve as a reminder to explore your psychological self, possibly with the help of a psychologist. If you are struggling with any aspect of your life, do yourself a favor and address the foundation of all you do. Get back to basics. Deal with the forces that make you tick.  Like a smart coach who pushes you to rework the technique of your front squat, deadlift or pushup, a savvy therapist will help you address the most fundamental aspects of who you are.  You’re in this for the long haul, after all, and the sooner you do the work to create a stronger foundation, the more likely you are to achieve your desired goals, both in sport and in life.

Related reading from the archives:

https://psychologywod.com/2013/06/30/heads-up-your-latest-and-greatest-pursuit-just-might-be-a-decoy/

https://psychologywod.com/2013/07/21/mental-illness-mental-health-and-the-in-betweens-the-beginning-of-an-open-discussion-with-drew-canavero/

https://psychologywod.com/2014/01/17/life-in-the-in-between/

****PLEASE VISIT JUGGLING FOR JUDE to find out how you can support St. Jude Children’s Hospital via a 9-year-old’s soccer juggling skills! Every bit of money helps children with cancer receive cutting-edge treatment at an amazing place.  Thanks for your support!

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Peeking Behind the Curtain: It’s not ALL Fun and Games!

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By Dr. Allison Belger

I’ve seen some funny posts circulating social media about the discrepancy between the perception we might have of someone’s life based on their Facebook, Twitter, and Instagram accounts and the reality of their life in true form. While there’s humor there to be sure, we might find ourselves a little bummed out if we are inclined to chronically compare our own reality to the social media version of the lives of others.

I spent the weekend spectating at the CrossFit Games, specifically as a “Filly Fan,” rooting on my good friend and business partner, Marcus Filly. When you’re a spectator at the CrossFit Games, you get to witness amazing feats of human performance by athletes like Marcus who are pushing themselves to the limits. You are privy to the “thrill of victory, and the agony of defeat,” as ABC’s Wide World of Sports used to say.

If you follow me on social media via Psychologywod or simply as Allison Belger, you know that I am currently committed to a fundraiser called Juggling for Jude. My 9-year-old daughter, Hollis, is juggling her soccer ball to raise money for St. Jude Children’s Hospital. She is keeping a blog about her experiences, and she posts videos of her daily personal bests, as well as pertinent photos. At the time of my writing this article, she has raised nearly $13,000 in five short weeks. Her juggling skills are legit, with a record of 326, alternating feet. In the photos and videos we post, she is usually smiling (case in point the photo below with her holding a newspaper article about her efforts).  While she does acknowledge the challenges of her daily efforts and the fatigue that sometimes sets in–especially after a long day of camp–her blog content is mostly positive.

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Does this mean that Juggling for Jude is an endeavor marked only by good times, wide grins, and a happy camper? No. The truth is that behind the scenes, Hollis experiences moments of doubt, of not wanting to juggle, of feeling pressure to perform, and of simply being tired. The pressure is especially significant because she knows that most, if not all, of the kids at St. Jude for whom she is juggling would trade places with her in a heartbeat; she is lucky to have her health, let alone her talent for soccer. This is quite a bit of content for the psyche of a nine-year-old to manage.

At the CrossFit Games, the general aesthetic of the athletes, indeed of the entire event, is one of human beauty in motion. We see tan skin, defined muscles, bodies that move gracefully and skillfully while taking on the most demanding of physical challenges performed on visually pleasing and perfectly constructed stages.   The Reebok apparel worn by the athletes is lovely and colorful, highlighting and neatly showcasing the physical specimens. Athletes are often smiling before, during, and after their workouts, and even when things don’t go as well as planned.  A hallmark of the Games is that it is a showcase of considerable sportsmanship; there is rarely a public display of anything but appreciation for participating.

Like Juggling for Jude, this is all something to celebrate. However, since Psychologywod is about digging beneath the surface for personal growth, I’m here to suggest that, like Hollis who is juggling for sick kids, even the graceful athletes at the CrossFit Games, the gifted soccer players we watched at the World Cup, or the elite and sponsored athletes in your sport of choice, have behind-the-scenes moments that aren’t often reflected in their social media streams and public displays.   Beyond the obvious moments we might imagine that involve draining training sessions marked by physical pain and mental challenges, there may be moments of anger, irritability, and a desire to quit. There may be feelings of having been cheated by a judge or referee and a resentment of others who weren’t. There may be self-doubt and questioning of a coach or training plan. And there’s always the possibility of burnout, when the drive and desire all but disappear. These moments don’t “sell” well in social media, so you won’t see them often. But I’m here to say that they are likely experienced at least some of the time by every one of your favorite athletes. Like you, they are human beings with complicated systems.

So the next time you’re struggling with training for a sport or your daily grind at work, or your relationship, or your fight to be fitter, keep in mind that you’re not alone.  Most people don’t post photos of their bedhead or their look of disdain when arguing with a loved one. Don’t be fooled.  You are simply privy to the parts of your own experience whose counterparts in others you don’t get to see. Like you, they must fight to be better and to persevere through tough times. Like you, they feel pressure and pain; they just might not tweet about it or post an Instagram photo expressing it. And that’s ok. Just be sure you realize that your personal, internal social media stream is authentic and complete, unlike the published, filtered versions of others you might see on your computer. Keep fighting the good fight, and know you’re not alone.

 

*If you’d like to donate to St. Jude on behalf of Juggling for Jude, please go here to do so.  Thank you in advance–every bit helps this amazing place!*

Related reading from the archives:

https://psychologywod.com/2013/11/24/how-well-do-you-really-know-those-joneses-anyway/

https://psychologywod.com/2014/04/13/hanging-in-the-here-and-now-you-cant-always-be-your-personal-best/

https://psychologywod.com/2013/08/04/face-your-dark-side-and-move-on-you-are-not-the-sum-total-of-your-imperfect-thoughts/

https://psychologywod.com/2013/03/25/had-a-bad-day-now-what/

 

 

Be Like a Celebrity, and Make Someone’s Day.

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These days, with so much happening on social media and so many work and social connections being made instantaneously through the click of a mouse, networking has become increasingly relevant in our world. It’s long been true that having connections in a certain field was helpful to propel you forward and that knowing people “in high places” gave you an upper hand socially and with work aspirations. However, with the greater level of access we have to people via the internet nowadays, it seems that upper hand might be within reach to more of us.

I’ve always thought that one of the coolest parts about being a celebrity would be the ability to make a difference in the lives of others. Notwithstanding all of the challenges, complications, and hard work that comes with being a famous person in our culture, the upside to me seems to be an increased capacity for helping others. Celebrities can help fundraise for great causes, and they can visit sick kids and make wishes come true (if only they could heal them, too). I’ve reached out to some stars in the world of professional soccer these past couple of weeks, in order to help my daughter’s Juggling for Jude summer fundraiser for St. Jude Children’s Hospital. So far, the response has been great, and each time I’ve gotten a retweet or a Facebook post promoting her fundraiser, I’ve felt the same way: it’s so great when people in a position like that of a pro athlete step up and help when asked to do so, even if by a total stranger like me.

I’m writing about this to encourage us all to keep in mind that we can ALL be helpful to someone. It doesn’t take celebrity status to make a difference. I’m not talking charity here—that’s a topic for another article. I’m talking about the kind of networking and support or encouragement we can all provide to someone who, relative to ourselves, could benefit from the position we’re in. Maybe you have a friend whose kid is interested in science, and you’re a science teacher. You might offer to bring that kid to work with you one day, to see what it’s like to be a science teacher. Maybe you run a chain of grocery stores, and you know of a young person trying to get her product into the market. Talk to her about the industry. Know a friend struggling with getting a publisher for his first novel? Hook him up with your college roommate, now a publisher, via Facebook. Drive by a lemonade stand on your way to work and have that moment of guilt that you don’t stop? Next time, stop. Throw in an extra dollar and be on your way.

From the smallest gestures at the lemonade stand to the biggest connections that land people in movies or the job of a lifetime, each of us can make a difference for someone. Make use of the skills, personal connections, and other resources at your beck and call, and you just might make someone’s day. Come to think of it, you might change the trajectory of their future so they become a celebrity one day; hopefully, they’ll remember those who helped them, and they’ll pay it forward with an even greater result.

Let it Flow: The Importance of Losing Yourself in a Pursuit.

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I tend to be someone who jumps with a vengeance into projects that interest me. Slightly obsessive by nature (thanks, Dad) and usually outcome oriented, I can bust out work with great intensity when something is important to me.  I’m currently focused on helping our younger daughter with an inspiring summer project called Juggling for Jude.  If you follow me on social media, you’ve probably seen my posts about it. The gist is that Hollis is juggling her soccer ball to raise money for St. Jude Children’s Research Hospital, and in just over three weeks, she’s already raised more than $8,000!  No small feat for her small feet (sorry, I couldn’t resist)!

After spending a couple of hours yesterday blasting various social media channels and emailing influential people hoping to help Hollis take this effort to the next level, I realized how quickly time had passed and how unaware I was that I was doing “work.” It was more like my brain and body had been on autopilot; while productivity was great, conscious effort was minimal.

Last week I read a book called The Rise of Superman, which had been given to me by my friend, Steve Crane, whose story I’ve told before. Steve is an ultra runner who has extensive experience with various mindsets that allow him to do amazing things.  The Rise of Superman describes how extreme athletes, whose lives are risked in their pursuits and who accomplish physical feats that seem impossible, access a state of “Flow.”  Flow, a term originally coined by psychologist Mihály Csíkszentmihályi, is defined as a state of being marked by total focus and complete absorption leading to an emotional experience of joy, pleasure, and something approaching ecstasy.  Notably, during “flow,” there is a lack of self-consciousness and a lack of awareness of the passage of time.

While achieving a true state of “flow” might be a beneficial goal for the intense or elite athletes among us (a topic for another article), my focus here is how that same lack of self-consciousness and self analysis can also benefit us in our more mundane, less risky pursuits. We may not be scaling mountains, surfing killer waves, or competing at the highest level of sport, but our efforts are still important and meaningful.

When we are caught up in self-criticism, self-doubt, or simply a high degree of self-awareness, we may limit our capacity for productivity. By analyzing our every move (considering, for example, what our co-workers will think of us and our work), we are unlikely to think as freely or with as much focus as we could without these concerns. Similarly, if we consider how we move physically when others are watching us learn a new skill, versus how we might move when we feel confident and uninhibited, the analogy is powerful.

I’ve written before about the downside of conscious processing when it is utilized after it has served its purpose.  The idea, in a nutshell, is that when we are learning new physical skills, we learn best by engaging in a conscious and deliberate analytical process with each step of the movement.  However, once we have achieved a certain level of competency, we need to just let our body do its thing.

This week’s message is to apply this construct to all of our endeavors: In the midst of the deliberate and well-thought-out work we do, we should allow ourselves–at least occasionally—to lose track of time and of our self. This is not the same as getting lost in a great book or an exciting movie; I’m talking about losing yourself while simultaneously being productive in some important way. If you don’t have moments in your life where your passion for a project, work, or an endeavor of some kind takes you away from self-awareness, deliberate analysis, and the passage of time, it might be time to search for something that will.  It’s a powerful thing to experience what it’s like to be inspired–to immerse yourself so fully in something that only later do you realize how involved you’ve been and how much time has elapsed.  Trust in the process, enjoy the “work,” and the positive outcomes will follow, maybe even in ways that far exceed your expectations.

If you’d like to help Juggling for Jude raise money for St. Jude Hospital, please donate here.  Every bit helps!  Thank you!

Related reading from the archives:

https://psychologywod.com/2013/07/28/passion-find-it-live-it-just-dont-confuse-it-with-success/

https://psychologywod.com/2013/04/28/have-an-audience-how-do-you-handle-the-pressure/

 

We are NOT Superheroes. Saddle Up and Prioritize!

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By Dr. Allison Belger

Originally posted in August, 2013, this is one of my favorite articles and holds an important message. It’s filled with in-depth research and analysis that should make you reassess your conviction that you CAN do it all, if you’re inclined to think that way.  Perhaps the bottom line is that the truly most disciplined of us all are the ones who can choose priorities most wisely and allow other pursuits to take a back seat. This can be far easier said than done!

You know how memories are clouded by photographs?  Sometimes what we think are memories from the reality of our past are actually mental constructions based on photographs and stories.  Likewise, sometimes our memories are psychological constructions based on defense mechanisms or other aspects of our psyches.  Here’s an example:  When my brother (older than me by two years), came with my father to pick me up from college after my freshman year, he took one long, hard look at me and said, “What the hell happened to your face?”  You see, like so many college freshman, I had packed on a few pounds over the course of the year.  But the thing is, I’m pretty sure this story isn’t true and my brother never uttered those words.  Instead, I think that was my own projection; I was so afraid that people at home would notice the change in my appearance that at some point I put all of that fear (and loathing) into my brother and made him the bad guy.

This post is actually not about memories or psychological effects on accurate reporting.  This post is actually about will power, self-control, and the personal resources we possess to attack our goals and stick with our intentions.  So why the story about my weight gain in college?  It seems to me that the phenomenon of the Freshman Fifteen—the tendency of first-year college co-eds to gain an average of fifteen pounds—is quite understandable when we know a little more about will power and about the effects of difficult emotional demands on our capacity to make sensible choices.  Assuming that most first-year co-eds don’t actually set out to gain weight and would prefer not to, there is likely some mechanism that makes this such a common outcome.  I’m not interested in the easy answers here:  beer drinking, binge eating, less exercise.  I’m interested in the role of ego depletion—how our self-control resources become limited and impact our ability to make good choices.  You see, will power–the ability to exert self-control,–is a finite resource.  When it has been depleted on any given day, subsequent functioning can be compromised.

Nowhere is will power more obviously implicated than in the realm of dieting.  The thing about dieting that we’ve heard a million times over but seem to ignore, out of desperation to fit into a dress for our best friend’s wedding or look better at the beach on vacation in Cabo, is that there is something inherently defeating about the simple act of “being on a diet.”  Once we proclaim—whether in our own head or publicly—that we are on a diet, our psyches register deprivation.   When we force ourselves to be deprived of something we want, we are engaged in a mental conflict that costs us energy, not unlike when we argue with a friend or family member.  There is a psychic toll when we are forced to grapple with conflicts within ourselves or with conflicting goals.  We both want to lose weight and to have cookies. We both want to be more muscular and to lie on the couch eating bon bons.  We both want to win the race and to socialize the night before.  With each run-in, we must choose an outcome, and the cost of doing so matters.

During the 1990s, there was a boon of interest in the field of social psychology in self-regulation and self-control as human resources.  A pioneer in the field was Roy Baumeister.  In 1998, he and his colleagues published a seminal paper discussing the finite nature of self-control and the concept of ego-depletion.  According to the authors, “The core idea behind ego depletion is that the self’s acts of volition draw on some limited resource, akin to strength or energy, and that therefore, one act of volition will have a detrimental impact on subsequent volition. (p. 1252).” Their article told of four clever experiments, each of which demonstrated that we possess a finite amount of self-control capacity or energy.  With each episode of depletion of that resource, we are left to face subsequent situations with a less robust level of self-control.  Baumeister et al’s (1998) first experiment involved subjects who were left in a room with plates of radishes, on the one hand, and plates of chocolate cookies and candies on the other.  Some subjects were told to eat a certain number of radishes but refrain from the chocolates, while others were told to eat the chocolates.  Both groups were then asked to complete a geometric problem-solving task that was secretly unsolvable and to alert the staff when they were done or when they wished to stop trying.  It turned out that the chocolate group persisted more than twice as long in their problem-solving efforts than the radish group.  The authors concluded that something about the initial deprivation from eating chocolate had depleted subjects’ self-control and persistence resources, so that they were less able to work through the challenging geometric task.

Baumeister et al (1998) conducted three additional experiments, the results of which suggested that different kinds of challenges to our self-control resources lead to lower levels of persistence in subsequent tasks.  In a similar vein, other studies have demonstrated that suppressing our emotions or engaging in challenging group interactions can negatively impact performance on subsequent, unrelated challenging tasks, in both the cognitive and motor domains (Muraven et al., 1998; Richeson & Shelton, 2003).  It turns out that will power is a finite resource.  Try as we might, we may just come up short in our efforts to repeatedly exert such power.  And, beyond will power, emotionally draining and cognitively challenging endeavors also impact subsequent self-regulation and other aspects of our performance.

This ego-depletion model has been studied rigorously since the 1990s.  According to Jamie Holmes (2011), more than 100 experiments have supported Baumeister et al’s (1998) results, indicating that we do, indeed, have a limited supply of will power or self-control, and as it is taxed, we are less likely to exert it subsequently.  Inzlicht and Gutsell (2007) demonstrated that suppressing emotions made subjects less adept at detecting their own errors on subsequent tasks.  This is fascinating stuff.  Emotional restraint actually inhibits our brain’s ability to detect errors in our actions and inconsistencies between our behaviors and our goals.  Seriously?  This gives a whole new meaning to the term “emotional eating,” doesn’t it?  Maybe we need to add “emotional laziness” or “emotional ineptitude” to our cultural lexicon!

Holmes (2011) applied the ego-depletion theory to the epidemic of poverty around the world.  The point here is that poor people are forced to exert self-control regarding finances so often that they are then left in a state of depletion for all other challenges in life.  With each financially-driven decision, they are forced to choose between competing goals or desires, a state of affairs that depletes their ego resources in ways people with money can escape.  This might help people with relative financial wealth understand something more about how challenging it is to be poor.  Maybe, I’m now thinking, there’s a legitimate analogy to those who are chronically obese; getting out of that category is exponentially harder than it is for an average-weight person to drop a few pounds, since the opportunities requiring abstinence in obese people might not even hit the radar of those who are average in weight.

For you athletes in the audience:  A number of researchers have sought to apply the ego-depletion model of will power and self-regulation to athletic performance and exercise adherence.  For example, Bray, Ginnis, Hicks, and Woodgate (2008) found that subjects who completed a taxing cognitive task exhibited significantly higher electromyographic activity during a subsequent physical (hand-grip) task, compared to controls who were not cognitively depleted prior to grip testing.  These results show that people who are ego-depleted must recruit more muscle fibers to perform the same amount of work as those who are not.  Likewise, Bray, Graham, Ginis, and Hicks (2011) showed that cognitive exertion led to a linear decrease in maximal voluntary muscular force production (also a hand-grip task), indicating that cognitive depletion affects muscular endurance.  Dorris et al (2012) performed two experiments demonstrating that completion of challenging cognitive tasks prior to exercise diminished performance for competitive athletes.  In their studies, competitive hockey players and competitive rugby players performed fewer reps of target exercises after completing difficult cognitive tasks than they did after working on simple, non-taxing cognitive tasks.  Seriously?  Maybe the whole “dumb jock” thing isn’t such a bad idea.

Hagger et al (2010) also discuss the physical/physiological implications of the ego-depletion model.  They reviewed countless studies showing that when self-control resources get depleted, there are negative effects on subsequent physical performance and lower levels of adherence to exercise programs.  The authors thus advise that people should “initiate exercise programs at times when they have few demands on their self-regulatory resources (p. 79).”  In other words, it’s probably not a good idea to expect long-term success from committing to a new workout regimen during finals of law school.   No wonder it can be so hard to get to the gym after a long day at school or a long day of decision-making and problem-solving at work.

The above review is a mere glimpse into the significant research on this fascinating topic, and you can dig deeper on your own if you’re so inclined.  Just be sure you don’t have plans for a super-intense workout afterwards, as you’ll probably be a bit taxed.  My goal here is to raise our collective awareness to the reality that various types of ego depletion affect not only our will power with regards to diet and exercise choices, but also our actual physical capacity to perform.

The reason I started along on this topic in the first place is because a long-time TJ’s Gym member named Rip emailed me asking for my take on the idea of finite will power and its impact on our ability to perform at the gym.  Rip was also interested in how cognitive and emotional depletion can impact workouts, and how pushing hard through intense workouts can impact our functioning throughout the rest of our days.  Thanks to Rip, I ended up knee-deep in the literature outlined above, depleting my self-regulatory and cognitive resources, and negatively impacting the quality of my workouts ever since.  That’s right, Rip.  I blame you for my crappy week of training and the extra treats in which I indulged while writing this article.

In all seriousness, Rip’s questions got me thinking about all sorts of applications of ego depletion.  Through all of my years of schooling (and there were plenty), I’ve always found it amusing that some kind of comfort treat accompanied me and my computer and my textbooks, as though hot tea and cookies or a bowl of cherries could fuel my mind.  I’d always sensed that this was some kind of self-reward process meant to soften the blow of all of that mental will power and tenacity.  Turns out, I was kind of on to something; proactively providing a food reward somehow fended off the depletion of self-control and will power that might have happened, had I deprived myself of the treats that crossed my mind.  In other words, I was finding a way to make sure that my will power and self-control energy was directed towards studying and not deprivation of yummy things.  Of course, all behaviors are multi-determined and there were surely other reasons I would eat when I studied, but I’m quite sure this is part of the picture.  I know I’m not alone—remember those days of college finals when you’d eat extra helpings of ice cream and bring candy bars to the library?

A similar phenomenon happened for me in my twenties when I was running marathons.  Having no coaching or sensible training plan, I would pound the pavement day in and day out, often sixteen miles at a time.  Much as I loved running, this kind of repetitive pounding often wasn’t all that much fun and required quite a bit of mental fortitude for me to carry on.  Guess when in my life I ate more junk food than at any other time? During the times leading up to the marathons I ran.  With this new understanding of will power and ego depletion, I feel sure that I was trying to provide some kind of prophylactic buffer against the mental challenge of will power it took to persevere during some of those training runs.  But this state of affairs also begs one of Rip’s questions: How does physical training and intense exercise impact our will power in other areas?  Perhaps the relationship goes both ways.   This would mean that fatigue from physical work might negatively impact our subsequent self-restraint and cognitive and emotional functioning.  Indeed, we know from the research above that if we force ourselves to persevere through a difficult workout–assuming that exercising rigorously is consistent with our long-term goals of health, wellness, and aesthetics–we are utilizing resources that will then be depleted as we go about our lives outside the gym or off the playing field.  We know that the mental part taxes us; perhaps the physical aspect does, too.  That can be a subject for a future article; there’s plenty here already to take in.

So what can we athletes and others take away from all of this?  For those of you whose training is rigorous and whose workout routines are intense (e.g., CrossFit athletes), it might be a good idea to check in with yourselves as to the realities of the benefits of that peak level of intensity.  If we think that constantly pushing our limits at the gym is wise and likely to set us up for greatness in the rest of our lives, we might want to think again.   I have written about the post-exercise high and how we can harness it to attack goals in our lives.  I absolutely believe that the fitter we are, the more likely we will be to tackle with grace and success the challenges we face.  However, while we bask in the glory of the post-workout high, let us be mindful of our limited psychological and cognitive resources and recognize that there might be a psychic cost involved with the mental fortitude and discipline inherent in intense training, day in and day out.   If you are doing a CrossFit AMRAP (as many reps as possible) workout during a particularly stressful time at work, those extra ten reps might cost you in the form of an hour of lost productivity at the office.  Or those thirty seconds you took off your 5k run time just after a fight with your girlfriend might translate into a glazed doughnut and glass of wine later in the day.  Remember, your stores of will power and mental fortitude are finite.  Emotional stress affects those stores.  Making tough choices and sticking with goals affects those stores.  Make sure you are spending your self-regulation chits wisely, and don’t get too greedy with them.  Short-term, you might be able to do it all, but long-term your stores are likely to get depleted.  (see “Money Zone” article for more on the importance of saving your best self for your highest priorities.).   This all sheds light on the phenomenon of burnout for athletes who train hard for long periods of time.  Paying attention to our bodies is not enough—we need to pay attention to our minds, as well!

That’s right.  There’s always that looming underbelly—your psyche will find a way to catch up with you if there is bubbling content to be dealt with.  It will wreak havoc on your stores of will power and deplete your ego faster than refusing a bowl of your favorite ice cream ever could.  Which brings us back, full circle, to those Freshman Fifteen.  Given the emotional demands on new college students who are forced to regulate themselves outside of the watchful eye of parents for the first time in their lives, it is certainly understandable that deprivation from food and drinks might go by the wayside.  As we have learned, there is only so much fuel in that tank of will power, and with every act of self-control we must exert, that tank is depleted.  Having additional psychological challenges on top of the usual only makes the task that much more difficult for college freshman and for the rest of us.  It behooves us all to be aware of these phenomena and do what we can do monitor ourselves appropriately.

REFERENCES:

Baumeister, R., Bratslavsky, E., Muraven, M., and Tice, D.M.  (1998).  Ego depletion: Is the active self a limited resource?  Journal of Personality and Social Psychology, 74(5), 1252-1265.

Bray, S.R., Ginis, K.A.M., Hicks, A.L., and Woodgate, J. (2008).  Effects of self-regulatory strength depletion on muscular performance and EMG activation. Psychophysiology, 45, 337-343.

Bray, S.R., Graham, J.D., Ginis, K.A.M, and Hicks, A.L. (2011).  Cognitive task performance causes impaired maximum force production in human hand flexor muscles.  Biological Psychology, 6740.

Dorris, D.C., Power, D.A., Kenefick, E. (2012).  Investigating the effects of ego depletion on physical exercise routines of athletes.  Psychology of Sport and Exercise, 13(2).

Hagger, M.S., Wood, C.W., Stiff, C., and Chatzisarantis, N.L.D. (2010).  Self-regulation and self-control in exercise: the strength-energy model. International Review of Sport and Exercise Psychology, 3(1), 62-86.

Holmes, J. (2011).  Why can’t poor people escape poverty?  New Republic Online Magazine.

Inzlicht, M. and Gotsell, J.N. (2007).  Running on empty: Neural signals for self-control failure. Psychological Science, 18(11), 933-937.

Muraven, M., Tice, D.M., & Baumeister, R.F. (1998). Self-control as limited resource: Regulatory depletion patterns. Journal of Personality and Social Psychology, 74, 774–789.

Richeson, J.A., Baird, A.A., Gordon, H.L., Heatherton, T.F., Wyland, C.L., Trawalter, S., & Shelton, J.N. (2003). An fMRI investigation of the impact of interracial contact on executive function. Nature Neuroscience, 6, 1323–1328.

There is not One Right Way: Acknowledge Your Influences and Appreciate that Yours is but One Perspective.

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Yesterday I was driving our daughters to a rehearsal, and the word “irony” came up.  Our nine-year-old wanted a refresher on the meaning of that word, which we’d discussed before.  This led to a conversation about genetics and the nature / nurture conundrum.  Beefy stuff.   It was one of those conversations that left me fully in awe of my role as parent, one of the times when I realized that my daughters’ world view–their understanding of critical concepts, their opinions about social/cultural phenomena, and their belief systems in general–are all informed first and foremost by mine and my husband’s points of view.  Teachers, grandparents, friends, coaches, and others will all have an impact, but the reality is that our lens as parents has a profound and lasting impact on the worldview of our children.

My job as a psychologist for many years was conducting assessments of children, adolescents, and young adults who were struggling in some way.  Not surprisingly, in most cases the difficulties in the presenting client were embedded in a family in which others also struggled. Day in and day out, I was privy to the significant and immeasurable effects of parenting on children.  The point wasn’t (and isn’t) to blame parents; rather the idea was to appreciate the enormity of the job and the myriad ways things could go wrong and lead a child astray in some important psychological way.

There’s a bumper sticker that says, “Don’t believe everything you think.”  I’m not a big bumper sticker lover, but this one always makes me pause and read it twice.  I like the message.  It’s a good reminder to acknowledge that our belief systems–our opinions and perspectives—are just that: OURS. They are not facts or truths, even if we tell ourselves they are.  They are the outcome of a number of influences, starting with the perspective and psychological standing of our parents and earliest caregivers. Having a stance and firm beliefs is important, and developing a point of view is one of the great gifts of the human experience.  However, it is important to keep in mind the subjectivity of our lens and view, lest we convince ourselves (and our children) that our opinions and ways of seeing and doing things are the only true and final ones.

As I’ve written before, it is important to be able to sift through the many influences available to us in order to come to an informed decision that works for us.  Choosing anything–from a workout program or specific methodology for learning a new skill, to a school for our children, to a healthcare provider–is a critical undertaking that forces us to call upon our own convictions in conjunction with the opinions and influences of those around us. And once we make such choices, we invite the influence of these providers (our kids’ teachers, our coaches, our doctors, the news reporters we watch) who will contribute to the way we view the world and the choices we will make in the future.

As you arrive at the big, tough decisions, it’s always a good idea to check in with yourself and acknowledge the long and winding road that has led to where you are. Don’t get trapped into accepting the advice of an “expert” without stepping back and evaluating the decision-making process. There is almost always not just one answer to a question, one definition of a word, one theory to espouse, or one way of training for your sport of choice. Appreciate the in-between: hang out there long enough to come out the other side with a course of action that works for YOU, for now. There will always be time to revisit your choices with new information and experience—and, in fact, it behooves you to do so lest your beliefs become your dogma.

The Downsides of Performance Goals (or Why Letting Go Sometimes Leads to the Greatest Gains).

 

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By Dr. Allison Belger

I received a message on Facebook this week from a psychologywod reader who often responds with great ideas of his own.  This time, Fred Callori wrote,

I have become aware in myself and from observing others that there is this tendency to perform beyond our own personal expectations right after we decide that “we just don’t care anymore.”

How counter-intuitive does this seem? We stop caring, and we start meeting expectations that, just days ago, had seemed unattainable, despite our great focus and desire.  Anecdotally, though, this is a phenomenon that rings true.  I often work with people who are determined to reach certain fitness or physical goals, doing everything they are “supposed to do,” including caring a whole lot about the outcome.  But sometimes people get in their own way; investing so much of themselves in the desired objective may, in fact, prevent them from putting forth their best effort.  It’s as if the caring and obsessive focus on the goal makes people so anxious or afraid that they are unable to follow through.

We hear time and again that declaring a goal publicly is the first step in ensuring that we will stick with it.  We are told to share with friends and family our New Year’s resolutions: something about the act of telling other people leads to an accountability we might not otherwise capture. However, I do believe there’s another side to this approach; declaring goals out loud to others and professing that we will reach them can lead to a certain type of backlash.  So much unconscious material can become infused into our goals, especially when they involve our bodies—whether for esthetic change or for performance improvement.  As I’ve written about before here and here, we often project our past psychology into our physical selves in ways that are confusing, complicated, and difficult to unravel.  Our physical goals may then become more challenging than we ever imagined.

After all, for most of us, it’s no mystery how to lose a few pounds or run a faster mile at the track. It’s no mystery how to go from lifting 150 pounds off the floor to 175 pounds over the course of several months with regular, guided training sessions.  It’s not rocket science to follow a thoughtful mobility or yoga program and improve flexibility. And yet, so many of us set goals like these and fail to reach them. Until that magic moment when we decide to stop caring.

Admittedly this phenomenon doesn’t happen in a single moment, but it sometimes can occur pretty quickly.  You see, when we set goals, make them known to others (coaches, friends, family members), and enlist their help and support, we set in motion a wide range of interpersonal and psychological events, most of which are not consciously recognized.  We may, for example, replay an early relationship with our father, whose expectations could never be met.  We may recall feelings of envy for our middle-school friend who always beat us on the timed mile, no matter how hard we tried. On the other hand, we may be reminded of the envy felt by our best friend in high school when we made the varsity football team and he played on the freshman squad.  All sorts of internal material can be thrown into the mix when we care deeply about a performance goal and can’t quite seem to reach it, taking into account not only our own hopes and dreams, but the perceptions and judgments of others. Often these are projections of our own insecurities.

Sometimes the letting go of the goal and of the desire to perform allows us to shake off those demons, release ourselves from the intensity of the pursuit, and remove the relational and psychological implications of it all. With this release comes the possibility for our bodies to do what they have been striving for all along.

Makes sense, right?  Stop the madness of caring (and looping in all of those complex issues that make us human), and let your body do its thing.  I know it’s not always this simple, but then, sometimes it really is.  You can fight hard and persist to obtain a skill, lift a weight, run a certain amount in a certain time, lose pounds, achieve a muscle-up, win a tennis match, earn a handicap on the golf course.  But until you let go of all the loaded meaning that success and failure hold for you and your relationships, you may struggle in vain. This is what we mean when we say things like, “It’s all mental” or “If only my head didn’t get in the way.”

Let it go, People!  Sometimes you need to allow yourself the freedom from caring too much. Just get out there, relax, tone down the effort, enjoy your physical self, and you’re likely to make gains that were so elusive when you were trying too hard.

Post-Open Blues? Time for Some Good Old-Fashioned Introspection.

This is a re-post of an article I wrote last year at this time.  Endings are always complicated.  Learning and growth happen with reflection before moving on to the next best thing.

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By Dr. Allison Belger

The CrossFit Open 2013 is over.  Thousands of CrossFitters around the world can breathe a collective sigh of relief, enjoy some rest and recovery, and find other things to do with their down time besides check the leaderboard and read coaching tips about workouts.  They can let the tips on their hands heal and relax those aching shoulders.  They can hang out with their children, free from the distractions of 13-point-something and can revel in the thought of going to the gym with a more relaxed mindset.

Or can they?

It is important to recognize that, alongside the highs, there may also be a collective sigh of regret, a sense of confusion and malaise, a feeling of things left undone.  There may be people feeling unsettled, unsure where to focus their energy, and confused about why they feel disconnected in some ways.

There is a small percentage of athletes for whom the Open turned out extraordinarily well, who will advance to the next phase of competition at Regionals or, for Masters athletes, head directly to the CrossFit Games.  For these individuals, there may be a larger sense of relief mixed with excitement and anticipation, as well as an invigorated outlook (even if sprinkled with a good dose of pressure and fatigue).  But for the majority of people who competed, this is the end of the road as far as the competition year goes, and endings and transitions are often rich with psychological fodder.  I’ll dare say there may even be a small percentage of participants who will experience some form of emotional “blues” or even a mild depression in the wake of having thrown much of themselves, both physically and mentally, into the five-week event.

This may sound hyperbolic to some readers–perhaps I’m just too much of a shrink and too ready to go to the dark side.  But I think there is much to be learned in that underbelly of human experience.  In talking with many CrossFit Open participants over the past three years, I’ve come to take seriously the effects that participation has on one’s psyche.  There are stories of elation and triumph from having overcome obstacles, having hit personal records in lifts, and having mastered skills in the heat of the workout battles.  There are stories rich with human connection, of people finding new friends and becoming closer to each other through the trials and tribulations of competition.  There are stories of spouses finally understanding the athlete’s investment in their workouts and their lifestyle.  And yet, I’m proposing that, much like the condition of postpartum depression after pregnancy, there may be a “condition” involving depressive symptoms in the days and weeks after a consuming event such as the CrossFit Open.

Hang with me here.  Have any of you been married?  Have any of you put your heart and soul and childhood dreams into your wedding day?  Have any of you felt a sense of void after your honeymoon was over?  How about those of you who have worked tirelessly as an event planner at work, riding high for weeks and months on the feeling of focus and import that can come with planning a big event and being in charge of numerous people and pieces coming together?  Despite the stress involved in such an effort, have you ever felt empty or sad or derailed in some way after it ended, perhaps taking with it a bit of your sense of self worth?  Anyone ever have a hard time in the days and weeks after graduating from high school or college?  Any triathletes or ultra-marathoners out there ever experience a dip in mood and/or an experience of being wayward in the weeks after crossing the finish line?  If none of you say yes to this, some of you are lying.

You’ve probably heard of postpartum depression (PPD), and some of you may have even suffered from it.  According to the DSM IV-TR (the handbook of psychiatric/psychological diagnoses used by mental-health professionals), PPD occurs within four weeks of delivery and lasts for at least two weeks.  Diagnostic criteria include symptoms associated with a major depressive episode, with impairment of functioning lasting at least as long as two weeks.

Without getting too deep into the literature on PPD, there are some interesting risk factors associated with it, which, in my mind, may have implications for our feelings of dejection, loss, irritability, etc. after a major event other than pregnancy that has occupied us for some time.  For example, women who report symptoms of depression and anxiety during pregnancy are more likely to suffer from PPD, and women with a history of depression are more likely to experience PPD.1  Those with limited social support are also more vulnerable; having strong social connections appears to mitigate susceptibility to PPD.1  That whole social connectedness/community topic runs deep (see my book if you’re interested in this topic).  Another important finding is that a large percentage of women experience some sort of low-grade depression after delivering a baby, even though symptoms do not meet diagnostic thresholds.2

What I’m getting at is that there may be a similar pattern of emotional blues that exists after the completion of a significant and exciting event like the CrossFit Open, and how you went into the event likely affects how you will come out of it.  Those of you with a history of depression might be more prone to feeling depressed and sad after the Open.  Those of you who are prone to anxiety might feel especially confused and unsettled about where to focus your resources now, and you may feel irritable because of your lack of direction.  Those with tentative social connections might feel particularly uneasy at the thought of leaving behind the special vibe you have shared with gym members through the Open.  Those of you who were totally jazzed and wide-eyed can probably take a positive spin on even the hardest parts of the Open.  You may not have as strong a reaction as others, but you can still learn from this time of transition.

When I sat down to write this article, I was curious to see what I could find in looking into the concept of post-event blues.  What I found online were numerous personal stories of people who have experienced a significant letdown after an important event or endeavor.  Some people even called it “Post-Event Depression,” which is the search term I had used.  Much like PPD, I’d say there is a wide range of severity and symptomatology that can occur after the passage of a big event, ranging from no issues at all to a whole slew of issues that impair functioning for a given time period.  A certain percentage of CrossFitters will surely experience some kind of blues in the next couple of weeks.  They may question why they ever cared about the Open in the first place, and they may struggle to find a reason to continue training at the level to which they are accustomed.  They may wonder what the purpose of it all is, and they may have a hard time defining another goal that seems worthwhile.  Some might have difficulty letting go of images of workouts, no-reps, unfinished business.  They might be bitterly questioning the fairness of the Open model, with varying degrees of judging standards withheld across the world.  They may feel let down by a coach, a gym’s programming, or their own deficiencies in skills.  Again, I realize this is only part of the story.  For every athlete who is dejected in some way, there are plenty of others who are on cloud nine–loving the rush of having competed, having lived outside of their comfort zone, and having exceeded all expectations of themselves.

The Open is but one example of a physical endeavor that, once over, might have significant repercussions for one’s state of mind.  Marathons, adventure races, adult sports leagues, and other physical outlets requiring time, focus, and energy can also lead to a postpartum experience that is not all peaches and cream.  Once again, this doesn’t mean there isn’t also elation, a sense of accomplishment, joy, inspiration, and motivation.  But those are the easy and fun parts.  The big picture is about the totality of our experience, and if we only focus on the upsides, we sell ourselves short and ignore an opportunity for self-reflection and growth that might reap great rewards as we approach our next venture.  The same is true for non-sport events—those that absorb much of our time and energy in the realm of our work lives, our social lives, or our spiritual lives.  We can learn a lot from the post-event roller coaster if we pay attention while we’re on the ride.

So what can we do?  Below are some suggestions that can help guide you in the wake of a big event.  For those continuing on to the next phase of competition, most of these tips are less applicable than they are to those who are done.  However, reflecting on the process after each step of the way (E.g., Open, Regionals, Games) is probably a good idea for everyone.

Track Your Experiences

Journaling can be a great way to document and learn from our experiences. If you’ve been keeping a journal throughout the Open (or other big event), that’s great.  Don’t stop now.  You should continue with it during the days and weeks that follow the event’s closure.  If you haven’t been writing, it’s never too late to start.  Jot down your thoughts when your mind wanders to the event.  Reflect on what your goals were going into the event (E.g., a certain ranking in the Open, a certain number of clients added to your sales profile at work, a certain kind of emotional presence at a social event).  Write down how you fared at meeting those goals.  Write down what you did well and would like to repeat in the future, as well as what needs to be altered.  For the Open, you could focus on various aspects, including physical self-care (sleep, nutrition, training), mental preparation (visualization, relaxation exercises, journaling), and management of the extras (time spent on the leaderboard, handling disappointing workouts, etc.).  The more you can put in writing, the more solid a record you will have for your future, and the better your guide for next time will be.

Do Some Research

Consider your options for next steps carefully.  It may or may not be best to jump right into your next CrossFit goal, scanning the Internet for upcoming competitions in your area.  Maybe it’s time to try something new and test your training in a new forum.  Maybe there’s a basketball league or a mountain-bike race you might want to try.  There is room for more than one endeavor in our lives, and if you’ve put a lot of yourself into the Open, it might be a good time to find another outlet while you continue with CrossFit in a less competitive or intense way for the moment.  There is huge value in competition, but there are also other avenues you might want to explore.

Set Some Goals

During the days and weeks after your event, with your research behind you, you might take some time to set some goals for what’s next in your life.  Try to create short-term goals (maybe just the next few weeks), mid-term goals (6 months out), and long-term goals (1-2 years).  During the first couple of weeks after a big event isn’t the best time to make hard and fast decisions about what you will choose to focus on.  However, people often find it helpful and grounding to look to the future and start to create a plan.  Just be careful not to let your planning prevent you from feeling what you’re feeling; rigorous planning for the next big thing can become a defensive maneuver if you’re really disappointed in the last big thing.

Connect with Others  

Don’t underestimate the importance of staying connected during your post-event experience.  Research is unambiguous about the effects of social connection, especially during times when you are at risk of even the slightest duress.3  Be sure to find time and ways to connect with friends—those who are CrossFitters and can relate to the Open as wells as those who aren’t and can’t.  Both are important; it’s the connecting that is critical.

Find ways to Relax

You probably know what works for you: massage, visualization, meditation, hiking, and reading, are some examples.  Make sure you find some down time while you’re less occupied with your training.  It might even be the perfect time for that weekend away or full-blown vacation you’ve been putting off because of your training requirements.

Celebrate!        

This is just a little reminder to celebrate your victories and the fact that you put yourself out there, competed in the Open (or put on a big event or ran a long race), and came out the other side in one piece.  There is much to celebrate in this, even if you are one of the people feeling blue.  Having some kind of celebration, however small, is a great way to mark an ending and move on.  If you’re not able to do this at all and are really struggling, it’s probably time to talk to a counselor or therapist.

Notes:

1. Robertson, E., Grace S., Wallington, T., and Stewart, D.E. (2004). Antenatal risk factors for postpartum depression: a synthesis of recent literature.  General Hospital Psychiatry, 26, 289-295.

2. Bennett, S.S & Indman, P. (2006).  Beyond the Blues:  A Guide to Understanding and Treating Prenatal and Postpartum Depression.  Moodswings Press.

3.  Belger, A. (2012).  The Power of Community: CrossFit and the Force of Human Connection.  Victory Belt Publishing.

Had a Bad Day? Now What?

Originally posted in March, 2013, this article’s topic is timeless. Never stop examining your response to real limitations and less-than-perfect outcomes. Personal growth happens here!

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By Dr. Allison Belger

I’ve always marveled at Olympic athletes. Beyond the amazing talent, drive, discipline, and dedication that impress us all, what has always had me most mystified is the fact that many of them train for their entire lives and have only seconds to execute their craft.  The Olympic record for the women’s 50-meter freestyle swim? 24.05 seconds.  The amount of time it takes for a vault in gymnastics?  In the neighborhood of six seconds.  Sure, marathons take a relative while, but still it comes down to a single performance on a single day after literally hundreds or thousands of days spent preparing.  I’ve always wondered how these athletes deal with chance in this setup–the chance they get sick, the chance they get hurt, the chance they could simply have a bad day when it matters most.

One might argue that the best athletes and performers are defined by simply not having bad days.  Or maybe it’s not that they don’t have bad days; rather it’s their capacity to manage themselves despite having a bad day, their ability to dig down and perform when their bodies aren’t quite right, that makes them special.  But I think this is old news.

My focus here is not on what elite athletes–whose lives have been devoted to training and performance when it matters–do to rise above a bad day, but what the rest of us do–not so much during a bad day, but in its aftermath.  I’m interested here in how we handle the disappointments of a competition, a workout, a race, an event when things don’t go our way.  How do we process our failures?  Where do our thoughts go, why do they go there, and how does this affect our functioning in the future?

The CrossFit Open is a forum ripe with people experiencing all sorts of highs and lows, based on performances week to week and year to year.  My thoughts for this article were spurred on by a post on our TJ’s Gym discussion board by a long-time member whose performance on workout 13.3 was far worse than his performance on the same workout a year ago, despite consistent effort and training in the interim.  He was understandably frustrated, and I dare say he will obsess about this for at least a few days.

His post, combined with many conversations I’ve had with other people, got me thinking about why it is so difficult for us to acknowledge when a less-than-optimal performance can be chalked up not to poor preparation, or mediocre effort, or declining prowess, but to the simple fact that we have bad days.  Sometimes things just don’t go the way we have planned.  Sometimes our systems aren’t fired up on days when a competition or game is scheduled.  Sometimes our hormones are out of whack, our spouses are upset with us, our kids are sick.  Sometimes we just don’t have that spark, and try as we might, we can’t light the fires.  What’s worse is that we may not even realize when our bodies are having a bad day, if our minds are having a good one.  We may feel mentally excited, prepared, rearing and ready to go, while our bodies hold the secret of another fate.  This disconnect can be especially frustrating, because the lackluster performance comes as an unpleasant surprise and unexpected disappointment.

So what do we do when the stars don’t align, and our bodies, our brains, and our psyches don’t cooperate to allow us to put our best foot forward?  We don’t get a hall pass.  The competition for which we’ve registered doesn’t get postponed, just because we don’t feel particularly jazzy.  The 10k race we finally had the guts to enter will go on as planned, despite our malaise.

Are we able to give it our best for the day and move on?  Can we accept a bad day and recognize that it’s part of being human?  Can we let go of the “what if’s” and focus on the “what next’s?”  Or do we obsess for days, unable to let things go, torturing ourselves because we didn’t perform how we wanted?  Most importantly, do we generalize from the experience and let it suddenly and irrationally define who we are as an athlete?  Do we convince ourselves that we simply are no longer up to snuff and must be losing ground in our sport, or can we find the perspective that, plainly and simply, we’ve had a bad day?

I realize that blaming all failures or sub-optimal performances on a bad day is unproductive and unlikely to lead to growth.  It is absolutely important for us to learn from errors and evaluate our preparation and training, in order to make changes and engender progress.  But, on the flip side, if we torture ourselves every time we don’t perform as well as we’d hoped, development is also unlikely to unfold.  Take the guy from our gym who, at least momentarily, interpreted his performance as an indication that he is less fit and skilled than he was a year ago, despite his training efforts.  If he were to allow himself to get stuck there, he might become less and less likely to train hard.  Why?  Because what’s the point of training hard when the results are crap?  What’s the point of going to the gym week after week, when it’s apparent that fitness and competencies have declined?  We can see how becoming too invested in the big meaning of a single failure is a slippery slope to throwing in the proverbial towel.  On the other hand, accepting the reality of bad days would allow this athlete to let it go, have faith in his training, reclaim rational thinking and acknowledge that he is fitter, more skilled, and more energetic than he was a year ago when he probably tested his fitness on a “good” day.

The CrossFit Open is unique and intriguing on a number of levels.  One of its most captivating features is that elite, increasingly professional athletes do the same workouts as regular, everyday CrossFitters.  But let’s not forget that part of the “job” of an elite athlete is to overcome and perform, regardless of internal and external circumstances, while part of the “job” of the other thousands of participants is to fit the Open workouts into everyday life, with all of its demands and curve balls, and to be able to leave it behind and continue with the business of the rest of life, generally unfettered by the “what if’s” of a single workout on a single bad day.  Let me be very clear: I am NOT saying that competition is trivial, and we should just let it go, not a care in the world about our results.  Rather, the point is to acknowledge the reality of its import and significance and not let a single instance carry too much weight or define too much about who you are and how you see yourself as an athlete, much less as a person.  If your life is not bigger than a single performance, a single workout, well then, we’ve got a larger set of problems to address in another post.

Invest yourself in your training and your goals, for sure, but don’t over-indulge in the process.  Bad days happen, but so do good ones.  You may even have an awesome day (or ten) if you don’t get bogged down in the bad ones.

Tips on the Mental Game for CrossFit Open Workout 14.4

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By Dr. Allison Belger

For CrossFit athletes facing Open Workout 14.4, here are my thoughts on the mental game and how you can control your inner monologue in ways that will help you get through this workout:

This one is all about being prepared—prepared to accept the fact that movements you normally move through easily will be challenging from jumpstreet.

Starting the workout with a relatively fast 60-calorie row will set you up for earlier-than-normal fatigue on subsequent movements.  While this makes sense intellectually and on paper, make sure you remember this seemingly obvious tidbit as you begin each of the movements in the chipper.  Being prepared means both having a plan of breaking up movements AND having a plan of dealing with, and controlling, your internal self-talk.  You are likely to be surprised by how hard your first few toes-to-bar feel after the row.  You are likely to get fewer wallballs in a row than you anticipate.  You will almost certainly find that the barbell feels heavier to you than a 135/95 pound bar normally feels (note: Josh Bridges and Scott Panchik were doing single reps).    And then, of course, come the muscle-ups.  These will be HARD, even for those of you who normally do well with muscle ups.  Other coaches will address the physical aspects; as usual, I’ll focus on the psychological.

In order to develop the mental fortitude to persevere through this chipper when the going gets tough (again, this will be sooner than later), if you have time and can tackle this workout some time on Saturday-Monday, it’s a good idea to do a mini-version of the workout a day or two before.  Ideally you’ll have a chance to practice just enough to get a feel for what it’s like to transition from one movement to the next.  Getting a solid feeling for how your body responds to the transitions will arm you with experience, thereby reducing the shock factor of the discomfort and fatigue you will feel when you give the full workout a go for real.   For example, experiencing the forearm pump on your first clean in practice will alleviate some of the anxiety you might feel when your arms threaten to fail you during the full effort.  It’s not that practicing will make you any better at the cleans, of course, but you will be mentally prepared for the level of difficulty that might otherwise surprise and unnerve you.

Perhaps it’s analogous to the difference between doing a bunch of math problems at home, with no distractions, and doing them in a testing situation in a room filled with people with all sorts of noises in the background.  If you practice in the noisy room, you’re less likely to become emotionally unraveled when you can’t focus as well as you’d like during the real testing scenario.  The basic idea is that you need to practice feeling less adept than normal, so that you can keep your wits about you when the going gets tough. 

Your mantra this week might be something like, “This is supposed to be hard.  This is supposed to be hard.”  Or, “I knew this would feel different. I’m right where I should be.  I knew this would feel different.  I’m right where I should be.”  The idea is to fight thoughts akin to, “I can’t believe this hurts already, and I still have 30 more reps. I’m screwed.”  You can only be conscious of one thought at a time; make it something soothing and optimistic. 

Focus on one movement at a time.  Don’t allow yourself to dread the cleans when you’re still working through the wallballs.  Stay in the moment. Break up your sets.  Chip away, keep up the positive self-talk, and think of this as a set of mini-workouts, rather than a monstrosity you need to tackle all at once.

One final note this week: many of you will get to the rings and fail to get a muscle-up.  This will be true even for some of you who “have” muscle-ups.  For the sake of the overall picture–the grand scheme–do yourself a favor and resist judging yourself, your fitness, your success, your value in the world, based on whether or not you get a muscle up in 14.4.  Life is bigger.  Maintain perspective.  It’s ok if it matters to you, and it’s ok to be disappointed.  Just be sure your own personal big picture remains intact, even if you don’t get over the rings…this time!