Category Archives: Body-Image

Ever tried running with a backpack full of bricks? 🧱

It’s heavy, cumbersome, and utterly exhausting! Now imagine playing your favorite sport with that same weight on your shoulders.

That’s what competing under pressure can feel like! In the world of sports psychology, we know that added pressure can significantly impact performance.

Just like that heavy backpack, emotional and mental burdens can slow us down, hinder our agility, and cloud our focus. When anxiety, expectations, or fear of failure creep in, it’s like wearing a weight that pulls us away from our natural rhythm.

But here’s the good news! The lighter the load—whether it’s letting go of self-doubt or learning to manage expectations—the freer and more agile we become on the field or court. 🏆✨

By building mental resilience and focusing on the joy of the game, we can redefine our experience and unleash our true potential.

So next time you feel that pressure, imagine shedding that weight. Play like you’re unburdened, and you’ll soar to new heights! 🚀💪

#SportPsychology #MentalToughness #PerformancePressure #PlayFree #UnleashYourPotential #TheMentalClutch

With the fresh start of 2024 upon us comes with a variety of new perspectives, outlooks, goal-setting, and New Year resolutions made. Did you know though, that it is commonly reported that around 80% of New Year resolutions fail by the second week of February?

To ensure that yours follows through and that you don’t become just another statistic, avoid these 6 common pitfalls that lead to why resolutions may fail:

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1. Lack of specific goals:
Many resolutions are often vague and lack specific, actionable steps. For example, a resolution like “lose weight” is not as effective as setting a specific goal like “lose 10 pounds by exercising for 30 minutes every day and following a healthy diet.”

2. Unrealistic expectations:
Setting overly ambitious goals can lead to frustration and a higher likelihood of giving up. Unrealistic expectations can make it difficult to sustain motivation and progress.

3. Lack of commitment:
Some people make resolutions without a true commitment to change. They may set goals because it is a traditional practice, but they may not have a genuine desire to put in the effort required to achieve them.

4. Lack of planning and preparation:
Without proper planning and preparation, it can be challenging to stick to resolutions. For example, someone who wants to quit smoking may find it difficult without a well-thought-out plan, support system, or alternative strategies.

5. External factors and setbacks:
Unexpected events or challenges can derail resolutions. Stress, lack of time, or other life circumstances can make it difficult to prioritize and work toward resolutions consistently.


6. Lack of accountability and support:
Trying to achieve resolutions alone without any form of support or accountability can decrease the chances of success. Sharing goals with others, seeking support from friends, or joining support groups can help maintain motivation and provide encouragement.

It’s important to note though, that while many resolutions fail, it doesn’t mean it’s impossible to achieve them.

By setting realistic goals, developing a solid plan, seeking support, and staying committed, individuals, like you, can significantly increase their chances of success.

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Did anyone else catch the Packers vs. Lions game over the weekend?

How about that moment when the Green Bay Packers rookie linebacker Quay Walker pushed the Lion’s medical staff, resulting in being disqualified for the rest of the game? Yeah… ouch.

Walker turned to Twitter afterward to make a public apology for his actions.

“I reacted off of my emotions again and take full responsibility of making another stupid decision. Since then I’ve questioned myself on why did I do what I did when the trainer was doing his job!! I was wrong!”   

-Quay Walker, Twitter Post

If you watched the game, you also may have seen when the cameras turned to a frustrated Walker who was visibly in tears as he walked off-field.

Ooooofff… I know that feeling too well.

You know the one.

Where you reacted on emotion or from a misread situation instead of responding.

We have all been there. We all have allowed our emotions to get the best of us for at least a time or two. Some of us may have had worse outcomes than others. Some, like Walker, are being filmed for the entire world to witness

The world of sports runs high on emotion. The difference between winning and losing seems like everything. It is easy to forget right from wrong and become tunnel-visioned by your end goal, which may be to win, and the pressure can be all-consuming.

Walker felt that pressure. That burning desire and need to win. Most athletes feel it. It comes at you from all angles. From yourself, your coach, teammates, fans, family, friends, etc. It can be a lot to handle. No wonder it gets the best of some people at times. The pressure becomes a lot to manage.

The thing is though, you CAN manage it.

How? With emotion regulation.

Emotion Regulation, as defined by Psychology Today, is the ability to exert control over one’s emotional state.

Did Walker have control over his emotions when he chose to push the Detroit Lion’s medical staff? Absolutely not. That is why he was remorseful over it. The lack of control got the best of him.

Respond rather than react. It seems simple in theory; but more challenging in practice. It requires leaning on tools and strategies to regulate the strong emotions we may be feeling.

We need to find that space. The pause between the situation or emotion we are feeling and what we choose to do next. If there is no pause or time to reflect, we react. If we pause and think about it, we will respond and make a better choice that is less likely to negatively impact our performance and relationships.

So the next time you feel yourself running high on emotions, check yourself. Take a deep breath, meaning inhaling fully through the nose, pausing for a second or two, and then exhaling audibly through the mouth completely. This quick breathing exercise, which I refer to as a Lion’s breath (no pun intended), will ground you in the moment to focus on answering the next series of questions to regulate your emotions.

Once grounded, I recommend going through a quick exercise called The Three Q’s.

– What am I feeling?
– Why am I feeling this way?
– Do I want to feel this way?

Taking the time to answer these, especially after engaging in the deep breathing exercise, will redirect your focus and energy to find the pause and space to reflect before you react. If the feeling you are experiencing is not serving you, ask yourself what you want to do about it. Posing this question will help you respond more effectively and shift your emotions to something more productive that will protect your relationships and enhance your performance.

We also do not want to walk this path of emotional regulation alone. Having support will strengthen your ability to put these tools and strategies into practice. If you are a coach, use your coaching staff as accountability partners to keep your behavior in check. Teach these skills and techniques to your team and practice them regularly so they can use them when they need them most. Teachers, teach these to your class because they will also benefit from these techniques. If you are a parent, use these skills with your children, especially when they are experiencing big emotions. I use the Lion’s breath technique with my 2.5-year-old, and we started it when he was 1. These are not sports skills; emotional regulation is a life skill.

Here is to hoping that next time emotions run high, Walker can find the space to respond rather than react, and YOU can too. We live, we learn, and we improve.

I chose to talk back to them instead.

I continued to play a game with myself and convince myself to run “just a bit further,” to see if the run improved.