Three techniques to overcome stress

In my last article I talked about stress and how it impacts performance. In this article, I will go over three ways athletes and others can improve their capacity to cope with stress.

Worry about what you can control. Don't focus on what you can't control.

I see so many athletes who waste energy and cause stress by focusing on things they can't control. Individuals who are able to focus on the positive and not the negative, "What if this goes wrong?" mind-set will perform better.
Is it going to rain for my race? What if I get sick and can't get my training in?

You can plan to be prepared in case it rains for your event: have the proper equipment and train in the rain so you understand the differences that occur. You can also take precautions to reduce the likelihood of things like getting sick: make sure you get enough sleep, and wash your hands frequently.

Proper planning involves doing things you can control. Many times the outcome can be negative (illness/weather), and there will be things you will not be able to control.

The same approach applies to other aspects of life. Are you nervous and stressed out for a job interview because you are focusing on the uncertainty of what someone is going to ask? Or are you confident that you have prepared as much as you can, and you are going to do your best to handle any situation they give you?

Stay positive; don't dwell on negativity.

Many athletes prevent themselves from succeeding because they always bring a negative attitude with them. If an individual is always saying "I can't," then most likely they won't.

A big part of being positive is being confident, and being confident starts with preparation. Have you put the work in? People who are always negative are always underprepared. They don't plan well and are unable to be disciplined enough to achieve a specific goal or task.

Negativity can be toxic not only for the individual but for a relationship and for a team. To improve on being more positive, an individual must first be committed to getting better at whatever the task or activity is. If there are negative components standing in your way, you should eliminate them.

Do you drink too much alcohol, which prevents you from getting up early enough to get your workout in? Or do you spend time with an individual who is telling you that you will never achieve your goal?

Those are both negative components that can be eliminated or at least reduced.

I like my athletes to write down the positive components of their life. What makes them happy? Why are they training? What are their goals and dreams?

These offer a reminder of what you want, and they should be a kick in the butt to ask yourself why you aren't taking the necessary steps to see these things happen.

Plan, practice, plan, practice
Consistency is often overlooked in an individual's success. Being able to plan for a specific goal is only part of the planning process. Once a plan is laid out, will an individual be able to follow it, or will they deviate from the plan due to distractions? Practice, practice, practice; individuals must adhere to the plan in order to see improvement and gain confidence.

Individuals with the most success will have a plan they will follow no matter what the obstacles. Not being consistent with a plan will cause doubt, and that doubt will foster negativity which will impact performance. Bottom line, once you have a goal and make a plan, be consistent until the goal is achieved.

When trying to reach one's optimal performance levels in any sport, activity, or task, the mental approach is just as important as physical preparation. How an athlete handles discomfort can say a lot about how they handle mental or emotional stress. Individuals who can stay mentally focused during stress and not pull back to avoid discomfort will be better equipped to deal with problems on and off the athletic field.

Don't allow your inability to cope with stress impact your quality of life. Work on eliminating negativity, having a plan and staying consistent. Only put your energy toward things you can control, and don't worry about the things you can't control.

If you are able to improve on these few things, you will see an improvement in all aspects of your life.