Sport and Performance Psychological Services
When you watch a sports event on television, do you ever notice a camera panning the background? If you look closely, you will most likely see athletes who are preparing to enter the field of competition. Most of them are visibly engaging in their "pre-competition routine," using visualization, mindfulness, meditation, self-talk or other techniques for relaxing and focusing.
If you want to be your very best when it really counts, mental skill development is essential!
World class athletes and performers practice hours on end in order to perfect their skills. Unfortunately, it is quite common for those same dedicated people to have difficulty when they attempt to perform their skills under the pressure of competition or live performance. If we recognize that we are not simply physical beings, but instead are a complex enmeshment of mental, social, spiritual and somatic beings, then we can understand how mental skill development can contribute significantly to our performance capabilities.
Do not expect more nor accept less from yourself than you accomplish during practice.
Expectations guide outcomes. Unrealistic expectations are enemies of elite performers. We can unknowingly set ourselves up for failure by either expecting too much or accepting too little from our performances. Smart athletes and performers use goal setting techniques that incorporate mental skills, setting the stage for optimal performance.
What mental skills do I need to achieve peak performance?
Research has identified mental skills that have positive effects on performance. Some of the most widely recognized of these include:
Mental Imagery Self Talk Arousal Regulation Concentration Goal Setting
Simulation Stress Management Confidence Motivation Distraction Control
Time Management Social Support Attentional Control Commitment Faith
Many of these skills interact with each other. You may be using some of these skills, but not others. If you are interested in becoming the very best athlete or performer that you can possibly be, you may want to consider learning more about how to invest in your future performance by expanding your use of mental skills.
Take a short assessment for your mental skills:
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Mental Skills Assessment
Use a scale of 1-5
1-----------------------------------2----------------------------3------------------------------4---------------------------------5
never or infrequently Sometimes Much of the time Always or Usually
very infrequently
Rate yourself on the following questions and add your scores together:
1. I regularly use imagery by practicing in my mind, as if I were watching myself on T.V.
2. I regularly use imaginal pictures in my mind to rehearse, as if I were inside of my own body.
3. When I use pictures in my mind to rehearse, I have control over my movements.
4. When I am getting ready to perform in very important competitions or performances, I think positive, focusing
and encouraging thoughts.
5 . During practice I think positive, focusing and encouraging thoughts.
6. Just prior to competing or performing my heart rate is elevated slightly, I feel psyched up or focused, and I
am ready to go.
7. Just prior to my performance I can easily focus on what I am going to do.
8. I use short term goals on a daily basis.
9. I picture going to big competitions or performances to see what it will be like.
10. The stress in my life is under control.
11. I believe in myself.
12. I love to practice and develop my expertise.
13. I can concentrate on my performance no matter what is going on around me.
14. I use my time wisely.
15. My family and close friends are very supportive of me practicing and competing or performing.
16. I know where to focus my attention while executing every facet of my performance, in order to achieve the
best results.
17. I am able to get myself to practice even when I do not feel like it.
18. I believe that I am not always in control of results but I can always focus on doing my best.
19. I believe that there is a power either inside me or outside myself that can help me achieve peak performance.
20. I desire to learn additional skills that will help me improve my performance.
This is a quick self-test that may help you rate how well you are using mental skills. The assessment is not comprehensive by any means, but it should give you a general idea of your proficiency level. A perfect score on this test is 100. Elite athletes and performers are expected to score between 80 and 100. (No validity or reliability data has been collected on this particular assessment: Use it as an indication only.)
No matter what your score, you can always continue to learn and improve. If you are interested in learning more about mental skills, call and make an appointment today.
-----------------------------------------------------------------------------------------------------------------
Mental Imagery Self Talk Arousal Regulation Concentration Goal Setting
Simulation Stress Management Confidence Motivation Distraction Control
Time Management Social Support Attentional Control Commitment Faith
Many of these skills interact with each other. You may be using some of these skills, but not others. If you are interested in becoming the very best athlete or performer that you can possibly be, you may want to consider learning more about how to invest in your future performance by expanding your use of mental skills.
Take a short assessment for your mental skills:
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Mental Skills Assessment
Use a scale of 1-5
1-----------------------------------2----------------------------3------------------------------4---------------------------------5
never or infrequently Sometimes Much of the time Always or Usually
very infrequently
Rate yourself on the following questions and add your scores together:
1. I regularly use imagery by practicing in my mind, as if I were watching myself on T.V.
2. I regularly use imaginal pictures in my mind to rehearse, as if I were inside of my own body.
3. When I use pictures in my mind to rehearse, I have control over my movements.
4. When I am getting ready to perform in very important competitions or performances, I think positive, focusing
and encouraging thoughts.
5 . During practice I think positive, focusing and encouraging thoughts.
6. Just prior to competing or performing my heart rate is elevated slightly, I feel psyched up or focused, and I
am ready to go.
7. Just prior to my performance I can easily focus on what I am going to do.
8. I use short term goals on a daily basis.
9. I picture going to big competitions or performances to see what it will be like.
10. The stress in my life is under control.
11. I believe in myself.
12. I love to practice and develop my expertise.
13. I can concentrate on my performance no matter what is going on around me.
14. I use my time wisely.
15. My family and close friends are very supportive of me practicing and competing or performing.
16. I know where to focus my attention while executing every facet of my performance, in order to achieve the
best results.
17. I am able to get myself to practice even when I do not feel like it.
18. I believe that I am not always in control of results but I can always focus on doing my best.
19. I believe that there is a power either inside me or outside myself that can help me achieve peak performance.
20. I desire to learn additional skills that will help me improve my performance.
This is a quick self-test that may help you rate how well you are using mental skills. The assessment is not comprehensive by any means, but it should give you a general idea of your proficiency level. A perfect score on this test is 100. Elite athletes and performers are expected to score between 80 and 100. (No validity or reliability data has been collected on this particular assessment: Use it as an indication only.)
No matter what your score, you can always continue to learn and improve. If you are interested in learning more about mental skills, call and make an appointment today.
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To set up a consultation please contact Dr. Willman at:
(808) 645-0742 (Hawaii Standard Time)
Dr.Willman performs with Kauai Bible Church Praise Hula Halau
Please call to set up an online appointment or an office appointment at Kauai Bible Church.
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