Skills to Help Manage Emotions to Optimize Performance

Matt Booth and Dr. Melinda Kirschner
It is no secret that emotions are going to show up before, during, and after games and/or practices throughout a person’s athletic career. We also understand that emotions can either enhance or interfere with performance. The challenge for athletes is being able to determine his/her preferred level of arousal that allows them to perform at their optimum. Understanding what emotional state you need to be in is critical for athletes to perform their best. Using a ranking system to gauge arousal levels and their impact on performance can help athletes, coaches, and parents tailor strategies to individual needs. Here’s how this can be applied practically:

Ranking System for Optimal Arousal Levels

1. Understanding the Arousal Scale
  • 1-3 (Low Arousal): In this range, athletes are in a very relaxed or calm state. This might be suitable for athletes who perform best when feeling composed and focused without high energy. For example, precision sports like golf may benefit from lower arousal levels. Performance may decline if arousal is too low for some athletes.  
  • 4-7 (Moderate Arousal): This range indicates a balance between relaxation and heightened alertness. Athletes who perform best here are usually in a moderately energized state. They might feel focused and alert but not overly stimulated. This level is often ideal for sports requiring a steady and controlled approach, such as middle-distance running or swimming.
  • 8-10 (High Arousal): Athletes in this range are highly energized and excited. High arousal can enhance performance in sports that require quick reactions, high intensity, or aggressive strategies, such as sprinting, football, or lacrosse; however, high arousal can also interfere with optimal performance. The goal is to help athletes find which state is best for their optimal performance and which states interfere with performance.  
Once athletes have access to a broader range of emotions, it’s crucial to learn how to control and manage these emotions so they don’t disrupt performance, particularly during high-pressure situations like game time. Effective emotion management helps athletes maintain their optimal performance by preventing anxiety and pressure from negatively impacting their performance. Additionally, mastering these skills contributes to overall well-being by enabling athletes to use their emotions to address their needs and seek support when necessary.
 
Managing Emotions Effectively:
How do we manage emotions to help optimize performance and enhance well-being? 
 
To effectively manage emotions we have broken it down into a three-step process; 
1. Paying Attention; 2. Making a Choice; 3. Strengthening Skills
  1. Pay Attention:
  • Recognize and Understand Emotions: Athletes should be aware of what they are feeling and the intensity of these emotions. This awareness is the first step in managing emotions effectively.
  • Questions to consider: What are you feeling? How intense is the feeling? Which feelings are you most comfortable with?  Which feelings are you most likely to avoid and why?
  1. Make a Choice:
    • Developing Choice Points: Learning to identify moments where you can choose how to respond to emotions allows you to act in ways that support performance rather than interfere with it.
  2. Strengthen Skills: 
Building skills over time allows one to better understand what is going to be helpful with different emotions. Just like we look to strengthen our physical skills we must be intentional in building our emotion management skills. The following seven skills are essential choice points athletes can utilize to manage their emotions effectively:
  1. Distraction: Engage in activities or focus on tasks that divert attention away from the distressing emotion.
  2. Self-Soothing: Utilize techniques such as deep breathing, progressive muscle relaxation, or sensory experiences (e.g., listening to music, or taking a warm bath) to calm oneself.
  3. Mindfulness: Practice being present in the moment without judgment. Techniques such as meditation or mindful breathing can help in maintaining emotional balance.
  4. Self-Talk: Use beneficial and rational self-talk to challenge and reframe negative thoughts or feelings.
  5. Seek Support: Reach out to friends, family, coaches, or mental health professionals to share feelings and gain perspective.
  6. Reduce Emotional Vulnerability: Engage in activities and practices that enhance emotional resilience and stability.
  7. Perspective Taking:
  • Reflective Lens: Consider what could be beneficial about the challenge at hand. Reflect on how the experience might help achieve long-term goals or uncover personal growth.
  • Long Lens: Contemplate the potential for learning and growth from the current challenge. Consider how you might feel about this experience in the future, whether in 5 years or 10 years.
By integrating these skills and perspectives, athletes can manage their emotions more effectively, leading to improved performance and overall well-being.

The Role of Coaches, Parents, and Teachers

By incorporating a personalized ranking system to assess and manage emotional arousal, athletes can better align their emotional state with peak performance. Coaches can use this system to tailor training and competitive strategies, while parents can offer more targeted support. This approach not only fosters a deeper self-awareness but also enhances overall performance by ensuring that athletes maintain their optimal emotional state.

In addition, coaches and parents can encourage athletes to follow the structured three-step process—paying attention, making a choice, and strengthening skills—which allows athletes to gain better control over their emotional states. This will not only help in maintaining peak performance during high-pressure situations but also help develop overall mental resilience and well-being. Implementing and supporting these strategies equips athletes to harness their emotions in a positive way enhancing both their competitive edge, personal growth, and overall well-being.

Conclusion

Ultimately the goal is to tolerate, not get rid of feelings. Our emotions can be thought of as waves in the ocean. Sometimes waves come crashing into the shore with great intensity while other times they are calm, almost peaceful. What we have to understand is that waves are not something that can be controlled, but as American professor Jon Kabat-Zinn teaches his students, “If you can’t stop the waves, learn to surf.” When we let go of trying to overly control our emotions and learn to ride the wave, we are then able to manage our emotions effectively allowing us to reach our optimal level of performance and well-being in all facets of our lives. 

CLICK HERE TO READ THE SEPTEMBER 2024 BLOG POST
Back

Canterbury School