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FROM
BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Newsletter of the Sierra Center for
Peak Performance
Volume X, Number 9 September 2006
Welcome to the ninety-third issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"Does
a Lack of Sleep Affect my Performance?"
by Gary
A. Beale, Ph.D.
Dr. Keith Henschen has said about the importance of mental strength skills: "Concentration is the most important. The demands are different for each sport and position, but I've never seen a sport where concentration wasn't important," Henschen said. "Concentrations is a method to talk to your own body..." read source.
What is the affect of lack of sleep on an athletes ability to concentrate during competition? I recently received the following questions in an email from a young Bull Riding competitor whom I have written about before. Once again, for reasons of confidentiality I shall refer to him as "John".
"Today I didn't perform well at all, and I have been riding really excellent lately. I haven't had much sleep the last two nights. I didn't plan ahead too well and so last night I drove all night to catch an early flight and basically only got about 3 hours of sleep before I rode tonight. I am not making excuses, but although I felt great, was calm, focused, and positive and had decent self talk, something was missing and I rode like it. I know this might be a dumb question, but does it make it near to impossible to physically perform at peak performance when one has not slept, or was I just not mentally tough enough to tough it out and ride good and pussed out?"
The odd point about my response to John's question is that I was sleep-deprived when I made it! Here is a part of my somewhat garbled response:
"One of the major things that sleep deprivation does is to reduce your
ability to concentrate. Yes, not getting enough sleep has a very negative affect
on your riding because it tends to lower your ability to concentrate.
NO, it has nothing to do with being tougher. Yes, it has everything to do with knowing that you must
do more to achieve the same level of concentration."
What I was trying to say to John is that one of the best strategies for
combating a lack of sleep is an increase in the use of relaxation techniques.
Although Voluntary Relaxation is not a substitute for sleep it can help overcome
the negative affects of sleep deprivation on your ability to concentrate. It
won't replace the rest you need but it can help you achieve the concentration
that you need to do your best.
If you find yourself in a situation where you lack the sleep you need to perform your best, try increasing your use of relaxation techniques. For example, you should increase your use of deep, belly breathing and Mental Rehearsal/Relaxation audio CDs.
If you would like to be better prepared for those times when you don't get the sleep you need by becoming a master of Voluntary Relaxation just email me and I will tell you how.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Bola Animashaun.
Bola has until midnight, Hawaii Time, on Friday October 6 to claim the free Personalized Subliminal CD.
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FROM
BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Newsletter of the Sierra Center for
Peak Performance
Volume X, Number 10 October 2006
Welcome to the ninety-fourth issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"Does
a Lack of Sleep Affect my Performance?" Part II
by Gary
A. Beale, Ph.D.
What is the affect of lack of sleep on an athlete's ability to concentrate during competition? I recently addressed this problem with a young Bull Riding competitor who I have the good fortune, honor and pleasure to work with. What follows is a continuation of the email exchanges that are a part of my ongoing Mental Strength Training and Consultation with him.
"The
CD of images are the best thing I have. After I am done I feel so focused and calm and my energy and motivation greatly increase. I am not
talking about a physical energy level I am talking about the energy of my
soul in my solar plexus area. Most important my confidence goes up. Plus my mind slows down and I notice my thoughts occur less often. Last year when I
would do them I would do the image just to do it but didn't really
appreciate the process and use the routine in real life. They are such a great tool.
On the plane ride home yesterday I reread half of Charles Garfield's Peak Performance book. In his section on relaxation he talks about creating
warmth and heaviness which I can obviously do. Then he talks about creating coolness in the forehead, calming the heart and warmth in the hands. Do I
automatically do these other things when I belly breathe and bring on relaxation and
heaviness. What is your response to creating coolness in the forehead, a steady heartbeat, and warmth in the hands that Garfield talks
about?"
Here is my response:
"Great question!
Garfield's book is now a historical work. It's primary value is that it represents
some of the earliest popular, non-academic writing on the subject of what was to become
modern Sport Psychology.
The idea of coolness in the forehead was an earlier concept intended to maximize or maintain clear thinking and attention. The concept is now
thought not to be relevant.
Warmth in the hands is now associated with lowering blood pressure and a steady heart beat is a natural occurrence 90% of the time when you use the
Relaxation Response.
Garfield was using a very, very old (1920's) relaxation technique called Jacobson's
Progressive Relaxation. The technique requires you to tense and relax every major muscle set in the body. Very time consuming and not much fun. The
technique was ancient at the time Garfield wrote his book. It may have had to do with Garfield not being a psychologist or copyright
laws or something legalistic.
Think of your own experience. Do you seem to think less clearly or more slowly if you don't keep your forehead "cool" when doing Mental Rehearsals?
If you're not sure, try keeping your forehead cool and see if it makes a difference."
Wouldn't your efforts to be your best benefit from the kind of one-on-one training that John is receiving? It's very affordable and very effective. Just email me to find out how you can begin to get the assistance you need.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Peter Smith.
Peter has until midnight, Hawaii Time, on Friday October 6 to claim the free Personalized Subliminal CD.
Free
CDs | Subscribe
| Free Workbook
| Athletes|
Attitude
| Relaxation
| Visualization
| Subliminal
| Birthing
| Ordering
|
Alternative Site | Slide
Show
FROM
BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Newsletter of the Sierra Center for
Peak Performance
Volume X, Number 11
November
2006
Welcome to the ninety-fifth issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"Getting the Most from Mental Training"
by Gary
A. Beale, Ph.D.
I hope that you all have had a most abundant and satisfying Thanksgiving Holiday Weekend. On this holiday, and every day, I have many things to be thankful for. For example, I am thankful to you all for your continuing interest and participation. I am very thankful that the majority of the people that I have the pleasure and honor to work with enroll in multiple training sessions. It is very gratifying to know that the work that I do is helpful to others and appreciate by them. One of the most gratifying aspects of the continuing affiliation with people who have a burning desire to be their best in sports, in life and in business is an opportunity to share in, and in some small way contribute to, the on-going success of others. As my friends return, and it is hard not to think of the people that I work with as friends, I have an opportunity to discover how I could be more effective in my efforts to assist them.
One of the things that comes to mind, as a result of the very recent re-enrollment of several friends, is that I probably need to emphasize even more how important it is to follow carefully the instructions for mental training that I provide. Towards that end I have decided to be more proactive and contact my friends more often as they progress through the training. Although I ask for periodic updates in the instructions that I provide, it seems that I need to contact people more often and encourage them to tell me how they are progressing. From now on I will be asking for updates and status reports on a schedule of every two weeks for the first two months of training. It also seems apparent that I should re-emphasize the importance of following the suggestions that are typically contained on Tracks #2, #4 and #6 of CD One, the Mental Rehearsal CD. To that end I have begun to add highlighted text to the "Mental Training Prescription" portion of the instructions. Here is an example from a program recently completed for a surfer that for reasons of confidentiality I will call Arty:
Standard Image I (Track#1 & #2) at least 14 times with the goal of mastering the Initiating Ritual (eye fixation through deep breathing) then go on to Standard Image II. Implement the suggestion on Track #2 that occur after the words "From now on..."
Standard Image II (Track#3 & #4) at least 14 times doing the Initiating Ritual from memory before you turn on the CD at the beginning of Standard Image II. You should practice bringing on relaxation with three deep breaths at least 28 times before going on to Standard Image III. Implement the suggestion on Track #4 that occur after the words "From now on..."
Standard Image III (Track#5 & #6) at least 42 times and then at least three times a week thereafter. Take three deep breaths to bring on relaxation before turning on the CD at the beginning of Standard Image III each time you practice. Implement the suggestion on Track #6 that occur after the words "From now on..."
Listen to Standard Image IV (Track#7) as often as you like and when the scene ends begin to visualize your own perfect performance. When you have completed your mental rehearsal, end the session by saying the countdown and opening your eyes at the level of energy of your choice.
Say Artie's Phase I Affirmations at least once each day during the period of basic training with Images I through IV. Say them at least three times each week thereafter. Listen to the Standard Subliminal CD (CD Two), and Track 8 of CD One as often as possible. You do not have to concentrate on the music and you can play the CD while you do other things. If you can hear the music you are receiving the benefits of the subliminal reinforcement. Repetition is the key to success.
In three months go to: http://www.drrelax.com/affformO.htm. Set new goals and have a new Personalized Subliminal CD created (CD Three) and listen to the music on both sides as often as you can.
If you were participating in a personalized program of mental
strength training do you think these instructions would help you focus on the
suggestions contained within the mental rehearsals themselves? Drop me an email
and let me know what you think.
Wouldn't your efforts to be your best benefit from the kind of one-on-one training that Artie is receiving? It's very affordable and very effective. Just email me to find out how you can begin to get the assistance you need.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Bethan Williams.
Bethan has until midnight, Hawaii Time, on Wednesday November 29 to claim the free Personalized Subliminal CD.
©Copyright 2006, Sierra Center for Peak Performance
Alternative Site | Slide
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FROM
BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Newsletter of the Sierra Center for
Peak Performance
Volume X, Number 12
December
2006
Welcome to the ninety-sixth issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"New Year's Resolutions"
by Gary
A. Beale, Ph.D.
I love this time of year! The end of the old and the beginning of each new year is especially exciting to me because it is the primary time of the year when lots of attention is focused on the possibilities for improvement. It is the one time in the year when "everybody" seems to be talking about what I talk about all year. I feel right at home. At this time of the year stories, reports and suggestions for making and keeping your New Year's Resolution seem to appear in almost every form of popular media. Even the producers at National Public Radio devote airtime to the subject. You can listen to a good example of what I am referring to by clicking here.
Wikidedia defines a New Year's Resolution as "a commitment that an individual makes to a project or a habit, often a lifestyle change that is generally interpreted as advantageous."
| 1. |
Avoid making a commitment at the very beginning of the new year. Take time at the start of the year to reflect, evaluate and decide where you are now and what one aspect of your life you are most passionate about changing. Consider making your New Year's Commitment on May 1 at the start of spring so that the change of seasons can help energize your motivation. |
| 2. |
"Evaluate the price in terms of sacrifice, risk, time, efforts, money, perseverance and willpower that you will need to fulfill your New Year resolution and be ready to pay it." http://www.indobase.com/holidays/new-year/new-year-resolutions.html |
| 3. |
The optimal commitment is one but under no circumstances should you make more than two. You may have many goals but make only one commitment. |
| 4. |
Commitments should be realistic and achievable and based on where you are now. Don't set the bar too high and doom yourself to failure. |
| 5. |
Most commitments are more likely to be kept if they are written down, reviewed and reaffirmed on a frequent and regular basis. At least once a day is an absolute minimum. |
| 6. |
The focus of a commitment should not be on the goal but on the action steps that are needed to achieve the goal. |
| 7. |
The commitment should emphasize Process rather than Outcome. |
| 8. |
Make a list of the people most likely to support and encourage you. Tell each of them your commitment and ask them to help you to keep it. |
| 9. |
Break your commitment down into smaller actions and reward yourself for taking the action steps that lead to the realization of your commitment. Keep a record of your progress by checking off each action step as you achieve it. |
| 10. |
Plan for setbacks and have an action plan ready when they occur. Remember that persistence is the key to ultimate success. Use Thought-Stopping to avoid thinking about your set backs. |
| 11. |
Develop and write down a Pro and Con list of the reasons why you need to keep your commitment. Review the list when your motivation needs a boost. |
| 12 |
Keep a Journal of your daily actions to meet your commitment. |
It is also a good idea to get professional help in the process of making and keeping your New Year's Commitment so please give consideration to calling on me, or another professional such as a Life Coach, to help in the process. Happy New Year and good luck!
The winner of the drawing for the free Personalized Subliminal CD for this time period is Laura McDonald.
Laura has until midnight, Hawaii Time, on Wednesday January 3 to claim the free Personalized Subliminal CD.
©Copyright 2006, Sierra Center for Peak Performance
Alternative Site | Slide
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| FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE |
|
The On-Line E-Newsletter of the Sierra Center for Peak Performance |
|
Volume XI, Number 1 January 2007 |
Welcome to the ninety-seventh issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"A Message from Arty"
by Gary
A. Beale, Ph.D.
On a recent Friday afternoon I arrived back at my desk after a day working with an athlete away from my office and found the message light flashing on my telephone. I hit the "Play Messages" button and this is what I heard:
(Friday 1:35 PM) “Hello Dr. Beale it’s Arty the surfer in Northern California. It’s Friday and I just want to thank you very much for your help. I’ve been surfing the big waves, the big cold waves and I’ve been thrashing them! I really have to hug you! Some of my friends have been asking about the program so I made copies of your Internet page, your first page there. My friend Dr. Black, Dr. Carl Black and just a whole group of guys... Who ever bites on the bait, who cares...but I just want to thank you. I surf seven days a week and it’s been incredible…that relaxing and breathing techniques. The breathing techniques I think are the best because when the waves get bigger and they’re cold the water wants to suck your confidence out of you when you’re under there...it’s really cold. But I breath just before the big wave hits (deep, belly breathing sound) like the big breath you know and it works ever time. If the wave holds me down a long time I’ve got the maximum breath! And I just want to thank you doctor and God Bless, have a safe weekend and you don’t need to call me back…" (Names and places have been changed for reasons of confidentiality)
I began to work with Arty just before Thanksgiving of 2006 and he has proven himself to be a great guy, a great friend and a great student of mental training and preparation. Arty is 58 years old and a hardcore surfer who surfs 365 days a year. When we began our work together in November he felt that his biggest challenge was "diminished capacity....my "engine" is starting to slow...wear, injury...and doesn't wanna run at high rpms any more..." and "I think the big waves are more intimidating and cause me to stress and fear them....much more than when I was a young buck (here in Northern California, we get big, really cold waves...a double punch cuz the coldness is so different from your red, warm, relaxing vapor..." After three months work together over the Internet and by telephone I think he has made great strides and it warms my soul. What Arty has shared with me is, in a large part, why I love my work so much. Arty has just completed Phase I of his training and now seems ready to move to Phase II.
GREAT WORK ARTY...I LOVE YOU MAN!
Wouldn't your efforts to be your best benefit from the kind of one-on-one training that Artie is receiving? It's very affordable and very effective. Just email me to find out how you can begin to get the assistance you need.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Andrew Bushong.
Andrew has until midnight, Hawaii Time, on Friday February 3 to claim the free Personalized Subliminal CD.
Free
CDs | Subscribe
| Free Workbook
| Athletes|
Attitude
| Relaxation
| Visualization
| Subliminal
| Birthing
| Ordering
|
Alternative Site | Slide
Show
| FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE |
|
The On-Line E-Newsletter of the Sierra Center for Peak Performance |
|
Volume XI, Number 2 February 2007 |
Welcome to the ninety-eighth issue of the free Newsletter of Applied Sport Psychology.
PLAYING
MIND GAMES THAT HELP YOU WIN:
"Change Your Attitude by Changing Your Self-Talk"
by Gary
A. Beale, Ph.D.
Over the past several months my focus has been repeatedly directed to helping athletes change or enhance their attitude. This continuing emphasis on "Attitude Adjustment" has lead me to believe that it may be time to revisit the concept of attitude and what can be done to change it in a positive direction.
Defining "Attitude"
If you search the web you can find several definitions for "attitude". For example a Google search for the definition of attitude on the web results in the following:
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In the very first Newsletter article, back in 1998, attitude was defined as "those thoughts, beliefs, values, feelings and emotions associated with a specific situation or performance." A positive, winning attitude is a key ingredient that all athletes need to perform at their best. What you think and say to yourself shapes your attitude. Negative self-talk most often leads to negative feelings and poor performance. Positive self-talk and positive feelings are most often associated with good performances and the satisfaction of accomplishment.
THOUGHTS = FEELINGS = PERFORMANCE
What you think, say and feel is critical to how well you perform. Your thoughts directly affect how you feel and how you feel directly affects how you perform. Negative thoughts most often lead to negative feelings and poor performance. Positive thoughts and positive feelings are most often associated with good performances. To gain greater control over your own performance you must gain greater control over what you think. Although internal dialogs consume vast amounts of our time, on the snow and off, most of us are unaware of the presence and content of our self-talk. One of the first steps towards controlling and molding your own winning self-talk is discovering the substance and frequency of your current internal messages. For example, the following On-Line Self-Talk Log is used to help Bullriding Competitors keep a daily diary of their thoughts and the performance situations that trigger them. Typically the competitor keeps, and reviews, a written journal of their self-talk and then uses the journal to complete the On-Line Log below. By submitting the on-line version the competitor sends a copy to me for my analysis and feedback. Similar On-Line and paper and pencil logs exist for competitors in other sports.