Issue#:
|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|18|19|20|21|22|23|24|25|26|27|28|29|30|31|32|
33|34|35|36|37|38|39|40|41|42|43|44|45|46|47|48|49|50|51|52|53|54|55|56|57|58|59|60|61|62|63|64|65|66|67|
68|69|70|71|72|73|74|75|76|77|78|79|80|81|82|83|84|85|86|87|88|89|90|91|92|93|94|95|96|97|98|99|100|101|102|103|104|105|106|107|108|109|110|111|112|113|114|115|116|117|118|119|120|121|122|123|124|125|126|127|128|129
130|131|132|133|134|135|136|137|138|139|140|141|142|143|144|145|146|147|148|149|150|151|152|153
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of
the Sierra Center for Peak Performance
Volume V, Number 10 - October* 2001
Welcome to the thirty-fourth issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal CD from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Deborah Trusty.
Deborah has 48 hours to claim the Personalized Subliminal CD.
PLAYING
MIND GAMES THAT HELP YOU WIN:
The Phenomenon and Principles of Suggestion
by Gary A. Beale, Ph.D.
The power of suggestion is an integral part of many of the methods and strategies used in Mental Strength Training. For example, many of the tips for maintaining focus that were presented in the last article rely on techniques of suggestion for maximum effectiveness.
Suggestion can be defined as the uncritical acceptance of an idea. Because relaxation heightens the susceptibility to suggestion it is often paired with the use of suggestion. There are four types of suggestion:
1. Verbal - information that is transmitted by sound or words
2. Nonverbal - gestures and grimaces without sound
3. Intraverbal - the modulation of the voice
4. Extraverbal - the implication of words
An example of Intraverbal communication is the use of emphatic vocal inflection
to hold the attention of the listener. Conversely, speaking in a monotone tends
to cause attention to wonder and put the listener to sleep. My mentor, Dr.
William Kroger, would often illustrate the value of the use of extraverbal
communication by pointing out that extraverbal communication is more apt to
reduce criticalness. For example, the harsh command "Stand up!" is likely to
produce resistance. If however you softly ask, "Aren't you tired of setting
down?" and at the same time gesture to stand up, the chances are greater that
the listener will stand up.
In practical terms what this means is that if you want to maximize compliance with a productive, responsible suggestion and thereby increase the potential for success you would speak to yourself, or others, using modulated, verbal suggestions that were accompanied by gestures, and/or smiling, and questions that were likely to reduce criticalness.
There are Three "Principles of Suggestion" that are also important to the use of suggestion as a tool for helping you achieve your goals:
Repetitive TV and radio commercials that effect shopping behavior are examples of the Law Of Concentrated Attention. If you have ever tried your hardest to recall someone's name and could not, you have run up against the Law of Reversed Effect. If you have ever been having a good time and imminent danger became apparent you probably noticed how rapidly and completely the stronger emotion of danger displaced the former. Like skiing down a slope at high speed and having a great time until you lose your balance, go out of control and head for the trees!
The next article will offer some practical examples of how the phenomenon and principals of suggestion are used to assist and facilitate the achievement of goals in Sport Psychology.
©Copyright 2001, Sierra Center for Peak Performance
Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | Alternative Site | Slide Show
*Published
in November 2001 in response to the tragedy of 9/11/01
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of
the Sierra Center for Peak Performance
Volume V, Number 11 - November* 2001
Welcome to the thirty-fifth issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal CD from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Aaron Lee.
Aaron has 48 hours to claim the Personalized Subliminal CD.
PLAYING MIND GAMES THAT
HELP YOU WIN:
The Phenomenon and Principles of Suggestion:
Part II
by
Gary A. Beale, Ph.D.
Self-talk is a form of suggestion. The words, sentences and dialogs that go on inside our heads exert a powerful influence on our behavior through the power of suggestion. Read the following article by Dr. Carole Kunkle-Miller and see if you can tell which of the three Principles of Suggestion (The Laws of Concentrated Attention, Reversed Effect and Dominant Effect) come into play. The superscript numbers (1, 2, & 3) correspond to the appropriate laws that are listed at the end of the article.
The
Power Of Positive Thinking
by Carole Kunkle-Miller, Ph.D.
In my work with athletes, both
professional and recreational, I have found that the most challenging obstacle
they face is themselves, in particular their minds.
For some reason, most of us are quite critical of ourselves. We quickly
conclude that we are not tall enough, thin enough, fast enough, strong
enough...the list goes on and on. One
positive aspect of this perfectionism is that we push ourselves to achieve.
However, more often, I see the negative side, which is the mental beating
we give ourselves when we miss a play or we do not perform to our potential. You
can see the anger and frustration on a player's face; you can read it in
his/her body language. Watch what you say to yourself, as your body responds to
what information the brain feeds it. For example,
I remember one professional athlete who always told himself "Don't
get nervous".1 Little did he realize
that his brain ignored the word DON'T, and only heard the word, NERVOUS. And
guess what, he became so nervous, that he missed important shots. He was feeding
his mind negative thoughts and as the saying goes, garbage in, and garbage out.
To improve your personal performance, try some of the following techniques:
Dr. Kunkle-Miller is a Sports Psychologist and Personal Performance Coach.
1Law
of Reversed Effect- the harder you try to will yourself to do something, the less chance you
have to succeed.
2Law of Dominant Effect
- a strong emotion tends to replace a weaker one. Attaching a strong
emotion to a suggestion tends to make the suggestion more effective.
3Law of Concentrated Attention
- whenever attention is concentrated on an idea over and over again, the
idea tends to spontaneously realize itself.
*Published in January 2002
©Copyright 2001, Sierra Center for Peak Performance
Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | Alternative Site | The Psychological Aspects of Peak Athletic Performance
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of
the Sierra Center for Peak Performance
Volume V, Number 12 - December* 2001
Welcome to the thirty-six issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal CD from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Woodrow Lewis.
Woody has 48 hours to claim the Personalized Subliminal CD.
PLAYING MIND GAMES THAT
HELP YOU WIN:
Improving Your Concentration
by Gary A. Beale, Ph.D.
During
the Winter Olympic Games we are sure to hear words like focus, concentration and
relaxation mentioned or alluded to many times. For example, when a
reporter asked three-time Olympic Luge Champion Georg Hackl what else was
important in his life besides Luge he appeared at a loss for words. How's that
for total focus on your sport?
Although Hackl's apparent level of focus is debatable as an appropriate model
for most of us, almost all of us will perform better if we improve our ability
to focus or concentrate without distraction on the task at hand. Focus or
concentration, like many other Mental Strength Skills, is a cognitive ability
that can be trained.
E. F. Gauron first developed the following exercise but I have added a few minor
modifications to make the process of training more effective. This exercise
sequence can be practiced as a single exercise or broken into parts. Like
relaxation exercises these exercises should be practiced while reclining or
seated in a comfortable position.
I.
Begin by focusing on your breathing as you breath normally and you slowly
count to 200. Then begin to breath more slowly and deeply while keeping your
upper body relaxed and you slowly count to 100. Switch back and fourth between
normal breaths and deep breaths until you are comfortable with the deep breaths
and they feel natural.
II.
Continue to breath deeply and begin to focus your attention on each sound
that you hear. Silently identify each sound. Next begin to direct you attention
to all of the sounds without identify each one that you hear. Allow your
self-talk about the sounds to fade away and try to attend to such things as the
quality, tempo and pitch.
III.
Direct you attention to your body. Non-verbally name each sensation you
experience and focus on the quality and location of each feeling.
IV.
Now shift your attention to the natural ebb and flow of your emotions and
self-talk. Remain calm and focused by breathing more slowly and deeply if
unsettling thoughts occur. Experience each emotion one at a time. Next empty
your mind of all emotions and self-talk. If you are unable to do this
concentrate on a single emotion or word and maintain your focus on it.
V.
Open your eyes and choose a distant focal point that is directly within
your gaze like a spot on the ceiling or wall. Attempt to identify at once the
objects within the room, and your peripheral vision, while looking straight
ahead. Now narrow your vision again until the only object you are aware of is
the distant focal point. Once again zoom your focus to the entire room within
your peripheral vision. Move your focus in and out for at least three
repetitions.
VI.
To end the training session gently close your eyes and count slowly
backwards from ten to one. Upon reaching one say an appropriate positive
affirmation. For example, "Alert, refreshed, in control and in perfect
health!"
Practice
this concentration exercise at least three times a week for four weeks and let
me know if it helps to improve your concentration and ability to stay "In the
Moment" and focused on the task at hand.
The
Personalized Mental Strength Training Programs that I design for many of my
clients incorporate the essential elements of this exercise in the form of
Guided Scenes and Images. Most clients who have experienced both think that
Guided Scenes or Images are much more fun, more natural and far less demanding. Email
me at or give me a call at 510.742.1812 for more information.
©Copyright 2002, Sierra Center for Peak Performance
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-Zine of
the Sierra Center for Peak Performance
Volume VI, Number 1 - January*
2002
Welcome to the thirty-seventh issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal CD from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Kristinn Einarsson
Kristinn has 48 hours to claim the Personalized Subliminal CD.
PLAYING MIND GAMES THAT
HELP YOU WIN:
Improving Your Concentration: Part II
by Gary A. Beale, Ph.D.
Here is another exercise for improving your concentration. This exercise was developed by D. V. Harris and B. L. Harris and first written about in their book "The Athlete's Guide to Sport Psychology: Mental Skills for Physical People". The object of this exercise is to scan the grid and put a mark through as many numbers in sequence as possible in a one-minute period of time. Start with the number 00.
|
84 |
27 |
51 |
78 |
59 |
52 |
13 |
85 |
61 |
55 |
|
33 |
29 |
57 |
31 |
90 |
97 |
04 |
92 |
60 |
28 |
|
32 |
96 |
65 |
39 |
80 |
77 |
49 |
86 |
18 |
70 |
|
00 |
88 |
46 |
01 |
81 |
98 |
95 |
71 |
87 |
76 |
|
48 |
82 |
89 |
47 |
35 |
17 |
10 |
42 |
62 |
34 |
|
56 |
69 |
94 |
72 |
43 |
07 |
93 |
11 |
44 |
67 |
|
53 |
79 |
05 |
22 |
54 |
74 |
58 |
14 |
91 |
02 |
|
40 |
20 |
66 |
41 |
15 |
26 |
75 |
99 |
68 |
06 |
|
50 |
09 |
64 |
08 |
38 |
30 |
36 |
45 |
83 |
24 |
|
03 |
73 |
21 |
23 |
16 |
37 |
25 |
19 |
12 |
63 |
Good levels of concentration are indicated by the
ability to score in the upper 20s and low 30s within a one-minute period of
time. After initial practice you can increase the difficulty of the exercise by
including distractions such as a friend attempting to talk with you or make load
and unexpected noises, and other intrusive maneuvers excluding touching, while
you do the exercise. You can use the same form several times by simply starting
at the highest number achieved on the last trail. You can develop new grids by
relocating the numbers.
Practice this concentration exercise at least three
times a week for four weeks and let me know if it helps to improve your
concentration and ability to stay "In the Moment" and focused on the task at
hand. Email me at concentration@drrelax.com or give me a call at 510.742.1812
for more information and other suggestions for training concentration and focus.
©Copyright 2002, Sierra Center for Peak Performance
Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | Alternative Site | Slide Show
Winter
Olympics Issue
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of
the Sierra Center for Peak Performance
Volume VI, Number 2 - February 2002
Welcome to the thirty-eighth issue of the free Newsletter of Applied Sport Psychology. This is a special post-Winter Olympics Issue.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
PLAYING MIND GAMES THAT
HELP YOU WIN:
Sport Psychology and the Winter Olympics
by Gary A. Beale, Ph.D.
Like
many people in the US, and around the world, I watched the progress of the Salt
Lake Winter Games with heightened interest. Now that the Games are over and I
reflect on the comments of the athletes, I am impressed by the large number of
medal winners whose comments could be directly linked to many of the concepts,
skills and techniques of Applied Sport Psychology. For example:
"I
didn't think about winning...only my skiing." Fritz Strobl
"When
I'm more relaxed I ride better" Kelly Clark
"I
skated because I loved to skate and I didn't think about any Olympic medal at
all." Sarah Hughes
I
wonder how many of you can connect the three comments above to the Sport
Psychology concepts that have been previously discussed in this newsletter? Yes,
this is a quiz and an opportunity to win a free enrollment in a Standard
Personalized Training Program. Just figure out which concepts can be correctly
associated with the comments above and email your answers to me. The winner will
be randomly selected from the group of correct answers that I receive.
Too
easy you say? OK, I will also give a free enrollment to anyone who can identify,
and document, three other comments that can be associated with Sport Psychology
or sound methods of psychological preparation. You have two weeks.
To
celebrate the unprecedented success of US athletes at the Salt Lake Games I am
offering a limited time reduction in prices for high school athletes. High
School athletes should go here
and enroll in the program of their choice. In most cases the savings will be
approximately 40%.
©Copyright 2002, Sierra Center for Peak Performance
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-Zine of
the Sierra Center for Peak Performance
Volume VI, Number 3 - March 2002
Welcome to the thirty-ninth issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal CD from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Yvonne Zucker.
Yvonne has 48 hours to claim the Personalized Subliminal CD.
PLAYING MIND GAMES THAT
HELP YOU WIN:
IMPROVING
CONCENTRATION: Part III
by Gary A. Beale, Ph.D.
The ability to focus and concentrate with undivided attention is a basic skill that every athlete must master if they wish to consistently compete at the top of their potential. Here are a few more techniques that you can use to help you improve your concentration. Andrea Schmid and Erik Peper describe the first two techniques in the first edition of "Applied Sport Psychology" which is edited by Jean M. Williams. In each case I have included embellishments that I have found make the exercises more effective.
Timed Practice - Sit comfortably and quietly in a darkened room that is free from distraction. Close your eyes and take three deep, "belly breaths". (Inhale slowly through your nose as you force your belly out. Hold your breath for several seconds and then exhale slowly through your mouth as you draw your stomach back in.) See how long you can focus on a single thought.
Object-Focused Attention - Sit comfortably and quietly in darkened room that is free from distraction. Illuminate a photo or object from your sport with a desk lamp or similar source of focused light. Concentrate in the object. If distracting thoughts or feelings occur, gently bring your attention back to the object. Do not attempt to shut out the thoughts or feelings as you would if you were using "Though-Stopping". Just gently bring your attention back to the object.
These exercises should be practiced for about five minutes each day. Keep a record of how long you can maintain focus on a single thought or object and chart your progress. With daily practice you should be able to gradually increase the amount of time you spend that is free from distraction.
Guided Imagery - Use a tape recorder, or other similar device, to record a non-sports related narrative such as a walk along the beach at sunset. The narrative should contain detailed descriptions of what you would most likely experience through all five of your senses. You should include everything that you would see, hear, smell, taste and touch. Record the narrative in a monotone with few inflections of your voice. Sit in the same darkened room as described above, close your eyes, take three deep, belly breaths and play the recording. Attempt to maintain concentration on the narrative. If your mind wonders or distractions occur open your eyes turn the recording off and gently redirect your attention back to the point in the narrative where focus was lost. When you are back at that point, turn on the tape again, close your eyes and continue. Daily practice will significantly increase your ability to concentrate without internal distraction.
I have found that Guided Imagery is a very powerful tool for the training of concentration and use it extensively in my creation of Personalized Mental Strength Training Programs. Please click here and send me a message if you would like more information about Guided Imagery or any of the concentration building tools that I have discussed in this newsletter.
©Copyright 2002, Sierra Center for Peak Performance
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-Zine of
the Sierra Center for Peak Performance
Volume VI, Number 4 - April 2002
EDITORS NOTE: There will be two Newsletters published this month. Publication has been delayed by the temporary relocation of the author to Honolulu, Hawaii and a significant increase in the number of athletes enrolling in the Virtual Mental Strength Academy.
Welcome to the fortieth issue of the free Newsletter of Applied Sport Psychology.
If you wish to be removed from our mailing list please click here and complete and send the form that you will find there.
The winner of the drawing for the free Personalized Subliminal CD for this time period is Mike Flynn.
Mike has 48 hours to claim the Personalized Subliminal CD.
PLAYING
MIND GAMES THAT HELP YOU WIN:
Self
Esteem and Athletic Success
by Gary A. Beale, Ph.D.
Self-Esteem is a critical characteristic that is needed for success in sports and in life. A father who is a coach and whose son is a participant in our Virtual Academy recently sent the following Progress Report to me. It dramatically demonstrates how self-esteem can affect the ability to perform athletically.
On a progress report note, last night's game was unbelievable! The progress I have seen in Sam has been measurable. We found ourselves in a dogfight where we, as a team, had to overcome a 7 run deficit and then hold on to a one run lead in the bottom of the sixth inning. Sam was on the mound and pitching masterfully. He actually was throwing harder and with more accuracy at the end of the game than in the beginning. The thing that was amazing was when we were going out on to the field to defend their last at bat and I, as the coach, decided that we should make a pitching change. (Sam had pitched 90 pitches which is really too many for a 11 year old) I had my 12-year-old ace ready to close out the game. In the huddle before we took the field I told the kids of the change and my ace said to all of us that he didn't think he could do it. (His lack of confidence absolutely blew my mind) Without a beat or any type of prodding, Sam said, "Dad, I mean Coach, I can finish this, let me pitch!" So with the top of the line-up, Sam took the field, and threw strike after strike, only taking time for deep, belly breaths, and struck out one, grounded out another, and we threw out the last kid trying to steal 2nd. It wasn't so much the accomplishment or the win I was most satisfied with, it was his wanting to be in the pressure situation, the game on the line, with the belief he was going to get it done. Honestly, had he failed from a performance standpoint, he was already a success in just wanting to try. Anyway, thanks, your training has really helped. This behavior is not my son (or at least to this point) and I count it huge on the scale of things that matter, particularly in self-esteem/self confidence issues.
Coach
Dad
More information on Self-Esteem and Athletic Performance will follow in the second article that will be published this month.
Personalized Affirmations and Subliminal
Reinforcement of those Affirmations are great tools for the building of
Self-Esteem. You can get a sample set of Personalized affirmations by going to:
clicking here.
©Copyright 2002, Sierra Center for Peak Performance
Dr
Relax | Free
CDs | Subscribe
| Free Workbook
| Athletes| Attitude
| Relaxation
| Visualization
| Subliminal
| Birthing
| Ordering
|
Alternative Site | Slide
Show | Soccer | Golf
| Skating | Running | Tennis
| Football | Cycling
| Volleyball | Alpine Skiing
| Nordic Skiing | Baseball
| Skydiving | Snowboarding
| Powerlifting | Basketball
| Judo