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Mental Health: Is the Narrative Changing?

Committed athletes dedicate years to their sport, overcoming challenges and unexpected obstacles with a delicate finesse and perseverance that can easily take a toll on their mental health, pushing them beyond their mental fitness. Michael Phelps, an American former competitive Swimmer, has publicly stated several times that mental health absolutely needs to be prioritised in the world of sports.

Phelps has openly discussed his struggles with mental health: “I can’t expect to have every answer today, but I also have to give myself forgiveness because I’m still learning and at times that is hard.”

Having goals is important because it gives us direction, a purpose to fight for, but it is just as (if not more) important to remind ourselves that growth takes time, that mistakes happen, and that we need to take the time to rest and recover amidst the intense training.

“I’m constantly learning. I’m constantly growing.” – Michael Phelps

Simone Biles, an American artistic gymnast, withdrew from the Tokyo Olympics team finals because she was concerned about her mental health. Biles highlighted the importance of mental health and openly stated that “we’re human too” and that “we also have to focus on ourselves”.

When Phelps heard Bile’s announcement of withdrawal from the event, he said that it “broke [his] heart” and he hopes that it will be an “eye-opening” experience and an opportunity to “blow this mental health thing even more wide open” because “it’s bigger than we can ever imagine”.

This bravery to speak out sparked a global discussion on mental health among athletes and has led to some significant movement in the area. It is slowly becoming more accepted that, while athletes focus largely on their physical capabilities, they must also be mentally and emotionally fit. It is this balance that leads to peak performance.

“Before I would only focus on the gym. But me being happy outside the gym is just as important as me being happy and doing well in the gym. Now it’s like everything’s coming together.” – Simone Biles

Without a doubt, social media plays a significant role in the mental health struggles of athletes due to its great reach and fast-paced nature. However, it also provides athletes like Phelps and Biles a platform to spread awareness and share their stories.

Mental health awareness in sports is gradually increasing thanks to athletes like Michael Phelps and Simone Biles. In fact, just recently, Phelps and Biles organised a meet-up to discuss mental health. It is this confident, completely vulnerable, honest and open communication we need to take the next intimidating steps in normalising mental health struggles and providing athletes the time and space they need to rest, heal, and recover.

“Don’t put a limit on anything. The more you dream, the further you get.” – Michael Phelps

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Positive Self-Talk: A Complete Guide

Did you know that the way you speak to yourself can impact your athletic performance?  

Self-Talk refers to the internal dialogues we have to ourselves. In the paper, Self-Talk in Sport and Performance (2017), authors Judy L.Van Raalte and Andrew Vincent write that ‘In the research literature, both instructional and motivational self-talk have been shown to enhance performance.’ and that ‘Negative self-talk increases motivation and performance in some circumstances but is generally detrimental to sport performance’. 

Replacing negative internal dialogues with positive ones can help athletes decrease performance anxiety, improve concentration and focus as well as build confidence and self-esteem. A 2009 study also showed that self-talk can enhance self-confidence and reduce cognitive anxiety (Hatzigeorgiadis et al., 2009).

When it comes to sports, self-talks can serve two basic functions: for instruction, or motivation. 

  1. Instructional Self-Talk can be utilized for skill or strategy development and general performance improvement. Studies have found that using self-talk mantras during skill execution can improve technique and performance (Hatzigeorgiadis, et al. 2011).  
  2. Motivational Self-Talk as expected, can be used to help you build motivation, cope in difficult circumstances, stay focused and increase effort. 

Lastly, a further way that we can use self-talk to reduce anxiety in sports performance is by using third person. Ethan Kross, a psychologist at the University of Michigan (2014) found that people who refer to themselves through the third-person have a less difficult time dealing with stressful situations. Lebron James, for example, is often reported to have spoken about himself in third person, perhaps doing so aided his performance under pressure. 


Below are some examples of self-talk mantras used by elite athletes to inspire you:

Instructional Self-Talk:

  • “Focus, Focus, Focus” — Rob Krar, ultramarathon runner
  • “Calm, calm, calm. Relax, relax, relax” —Desiree Linden, 2x US Champion Marathon Runner

 Motivational Self-Talk:

  • “I got this” — Laurie Hernandez, 2x Olympic Medalist
  • “I deserve to win” — Marlen Esparza, Pro American Boxer
  • “You Are Strong, You Are Capable, You Are Strong, You Are Capable” — Colin O’Brady, adventure athlete and explorer

Take Home Points:

  • Positive self-talk can improve your athletic performance
  • Use instructional self-talk for skill-development and strategy
  • Use motivational self-talk to build motivation and stay focused
  • Consider using third-person to reduce sport performance anxiety

Need help getting started? Rewire’s Mindset recovery protocols also incorporate self-talk mantras to help you optimize your training. Try it for free today here

References:

Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and exercise, 10(1), 186-192.

Hatzigeorgiadis, A., Zourbanos, N., Galanis, E., & Theodorakis, Y. (2011). Self-talk and sports performance: A meta-analysis. Perspectives on Psychological Science, 6(4), 348–356. doi: 10.1177/1745691611413136

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: how you do it matters. Journal of personality and social psychology, 106(2), 304–324. https://doi.org/10.1037/a0035173


Van Raalte, J., & Vincent, A. Self-Talk in Sport and Performance. Oxford Research Encyclopedia of Psychology. Retrieved 27 May. 2022, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-157.

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Optimize Sleep

How to Optimize Your Sleep for Recovery.

Over the years, it has become clear that sleep is a vital physiological function crucial to athletic recovery. Sleep deprivation has been shown to adversely impact many aspects of athletic performance including reaction times, accuracy, vigor, submaximal strength, and endurance (Vitale et al., 2019). Because of this, athletes must optimize their sleep as a key foundational element of their training system.

So what can we do to optimize our sleep so that we can experience better recovery and performance?

Top tips for better sleep:

  1. Establish a regular bedtime routine. Having a routine each evening before bed will help you relax. Some examples we love are reading for ten minutes, taking a warm bath, and limiting screen time one hour before bed.
  2. Optimize your sleep environment: Make sure that your bedroom is quiet, dark and cool. 
  3. Incorporate meditation and brainwave entrainment. Rewire’s mindset recovery and binaural beats are perfect for this. 
  4. Reduce mental fatigue. Recovery from exercise should not only focus on muscle recovery, reducing mental fatigue and strain from other external stressors in life is just as important for healthy sleep. Read more about becoming mentally strong here.
  5. Optimize your nutrition. Consuming foods higher in carbohydrates, proteins and foods containing naturally occurring melatonin (e.g. tomatoes, walnuts, raspberries) at night may improve sleep. Try to avoid caffeine and alcohol if possible. More better energy during the day, check out our article on foods to fight fatigue here!

BONUS TIP: Try a ‘Sleep Better‘ Mindset Recovery Session on the Rewire App!

The “Sleep Better” collection has been designed to help you improve and optimize your sleep. The collection includes both active and passive sessions to be used prior to sleep, during sleep or to help overcome a poor night’s sleep.

Learn More: New Mindset Recovery Collections for Passive, Guided, and Sleep Sessions

Sources
Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International journal of sports medicine40(8), 535–543. https://doi.org/10.1055/a-0905-3103

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The Importance of Cognitive Recovery for Athletic Performance

What’s the first thing that comes to mind when you think about cognitive recovery? Unfortunately, the problem is the majority of people don’t think of it at all. It’s already challenging for most athletes to take time from their training schedules to rest and recover physically. It’s even harder for some to be intentional about their cognitive recovery. Cognitive training and recovery are just as important, some may argue more, to an athlete’s performance as their physical training. If not addressed, it could potentially have a negative impact on your performance, whether you’re training for the Olympics or your next pick-up game at the gym. That’s why it’s so important for athletes to be aware of how their physical and cognitive training affects their performance and ways they can successfully address the holes in their training. Luckily, these areas of improvement can be addressed by systems like Rewire. This type of training can address mental fatigue, reaction time, perception of effort, self-talk, etc. 

The effects of mental fatigue have continued to show a negative correlation with physical performance. A systematic review, published in 2019, concluded that “cognitive exertion has a negative effect on subsequent physical performance” (D.M.Y. Brown et al., 2019). This continues to support the fact that performing at your highest level isn’t only about what you do physically but how you prepare and take care of yourself mentally. 

Not only does your mental fatigue play a role in how you perform, but the way you think and talk to yourself in those moments affects your performance as well. A study done by Blanchfield concluded that positive self-talk reduced the perception of effort during endurance performance. This study also showed that the subjects that used the self-talk intervention had increased time to exhaustion in comparison to their pre and post-tests (Blanchfield et al.,2014). Again, these types of studies point to the importance of implementing more than just physical training.  

Available research has already shown the benefits of cognitive recovery and training. There are enough interventions and protocols out there to start addressing aspects of it and getting positive results now. That is where programs like Rewire’s mindset recovery system come in. Rewire’s mindset recovery protocols offer guided breathing (including box breathing, pranayama, 4-7-8, and more), use of binaural beats, visualization, self-talk mantras, and subliminal priming. Each of these tools play a vital role in helping athletes, seasoned and novice, get the most out of their training sessions. 

One of Rewire’s guided breathing protocols focuses on box breathing which guides you into inhaling deeply, holding your breath for 4-seconds, then exhaling slowly for the same amount of time and holding again for 4-seconds. This is then repeated several times. This type of guided breathing has been shown to reduce stress and anxiety. It’s also a technique widely used by the Navy SEALs to stay calm and focussed in stressful situations. Another study showed that this type of diaphragmatic breathing helped to reduce anxiety, as well as reduce breathing rate in as little as eight weeks (Yu-Fen Chen et al., 2016). Implementing this into recovery will help to calm and relax the mind assisting with cognitive recovery. This can have a direct impact on performance by decreasing pre-competition or pre-performance anxiety and increasing performance confidence, thus having a better outcome in performance. A 2020 study that looked at collegiate track and field athletes concluded that when anxiety is decreased and self-confidence is increased, they are able to obtain their “best record” (Liang et al., 2020). This included the athletes hitting the same or better than their personal best in their perspective events. Examining newer studies like this helps to look to the use of relaxation techniques like box or other guided breathing in order to positively affect an athlete’s performance.  

Additionally, Rewire’s binaural beats protocol helps to relax the user and aid in recovery and performance. It works by having the athlete listen to audio sounds that are pre-set to a different frequency in each ear. The brain then interprets that sound in a way that has a favorable impact on the athlete’s mood and mindset. The protocol offers multiple wavelengths that address various areas of improvement for the user. These wavelengths are delta (2Hz for deep sleep, theta for meditation or sleep, alpha for relaxation or dreams and lastly beta for activity. A 1998 study showed that “beta-frequency beats were associated with a less negative mood” (Lane, J.D. et al., 1998). Not only does the use of binaural beats help improve mood, a 2020 study focused on the reducing effect it has on mental fatigue. This study resulted in the music (or binaural beats) group being the “least affected by mental fatigue” (Axelsen et al., 2020). These results were seen in just one day of testing, highlighting the on-the-spot effect of binaural beats. When mental fatigue is reduced, we see that attention can be kept for longer, as well as reaction times not being negatively affected. This results in better performances as mental sharpness improves, along with being able to detect and respond to different stimuli while performing.  

Rewire’s Mindset recovery protocols also incorporate visualization and self-talk mantras. Visualization techniques are used to prepare for readiness when it comes to training, competition or aiding in relaxation.  A review study completed in 2018 in the International Journal of Physiology, Nutrition and Physical Education looked at the effects of imagery on sports performance in over fifteen studies and concluded that imagery (or visualization) adds to physical practice but “can be used as a substitute for physical practice when athletes are not able to effectively practice physical skills such as when fatigued, over-trained, injured or when environmental conditions (e.g., poor weather) prevent physical practice” (Jose et al., 2018). This is a prime example of how you can still train to be your best even if you may not be physically training. 

Likewise, along with visualization, the use of self-talk mantras can assist in optimizing your training. Self-talk mantras consist of repeating affirming and motivational phrases or words in order to increase positive self-esteem or self-confidence. A 2009 study showed that self-talk can enhance self-confidence and reduce cognitive anxiety (Hatzigeorgiadis et al., 2009). These are imperative to performing at the highest level. It’s also important to note that self-talk also has an effect on how one perceives the level of effort they are giving in a certain task. A study by Blanchfield concluded that self-talk significantly reduced the rate of perceived exertion and therefore reduced the level of perceived effort (Blanchfield, 2014). According to this study, the perception of effort is the “ultimate determinant of endurance performance” as opposed to the actual physiological changes that occur in the body when one is fatigued. Understanding this, we can see that the use of self-talk to push the limits in training will carry over to performance as athletes are able to train longer and harder with this intervention. This further attributes to the benefits of positive self-talk. Rewire offers a variety of pre-loaded phrases to use, and the athlete is also able to add their own personal self-talk phrases as well.  

Lastly, to round out Rewire’s mindset recovery tools, it also offers subliminal priming. This is a technique in which an individual is exposed to stimuli below the threshold of perception (Elgendi et al., 2018). These stimuli can be either visual or audio. Rewire ‘s training focuses on the visual subliminal priming in order to impact the perception of effort, as well as motivation and mood. A study from 2014 looked at the effect of subliminal priming in each of these categories and concluded that the time to exhaustion was most impacted and actually improved with intervention (Blanchfield, 2014). There was a significant improvement in time to exhaustion in the group that used self-talk versus the control group, compared to their pre and post-tests. 

It’s clear that there are a variety of ways that cognitive recovery in athletes can be addressed. Acknowledging the need for it is the first step to performing at your absolute best. Rewire’s Mindset Recovery system helps to provide the action steps in order to reach your best.  


Are you already Rewire Member? If so, just tap the button below to use our Mindset Recovery system. If you’re not a Rewire member, join our community of like-minded individuals looking to Unlock their Ultimate Performance Today!

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Chazz Evans Doctor of Physical Therapy, former NCAA Division I Track and Field Champion, specializing in neuroplasticity. While partnering with Rewire Fitness on neuro performance, Chazz has contributed research on the importance of cognitive recovery. When she’s not working, she loves to eat, workout, and roller skate.

REFERENCES: 

Axelsen, J. L., Kirk, U., & Staiano, W. (2020). On-the-spot binaural beats and mindfulness reduces the effect of mental fatigue. Journal of Cognitive Enhancement4(1), 31-39. 

Blanchfield, A. W., Hardy, J., De Morree, H. M., Staiano, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Med Sci Sports Exerc46(5), 998-1007. 

Chen, Y. F., Huang, X. Y., Chien, C. H., & Cheng, J. F. (2017). The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in psychiatric care53(4), 329-336. 

Elgendi, Mohamed et al. “Subliminal Priming-State of the Art and Future Perspectives.” Behavioral sciences (Basel, Switzerland) vol. 8,6 54. 30 May. 2018, doi:10.3390/bs8060054 

Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and exercise10(1), 186-192. 

Jose, J., & Joseph, M. M. (2018). Imagery: It’s effects and benefits on sports performance and psychological variables: A review study. International Journal of Physiology, Nutrition and Physical Education3(2), 190-193 

Lane, J. D., Kasian, S. J., Owens, J. E., & Marsh, G. R. (1998). Binaural auditory beats affect vigilance performance and mood. Physiology & behavior63(2), 249-252. 

Liang, D., Chen, S., Zhang, W., Xu, K., Li, Y., Li, D., … & Liu, C. (2020). Investigation of a Progressive Relaxation Training Intervention on Pre-Competitive Anxiety and Sports Performance among Collegiate Student Athletes. Frontiers in Psychology11, 4023. 

Podcast #4 – Diving into Rewire’s Mindset Recovery System

On this episode, Ed Gibbins is joined by Sun Sachs (CEO and Co-founder) and Dr. Walter Staiano. The Rewire team discuss what our Mindset Recovery System involves, its uses, and the science behind the protocols it uses. 

Stay tuned at the end of the podcast for a demo of our Mindset Recovery System featuring guided box breathing and binaural beats specifically designed for relaxation.


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