The Mental Edge 25 Nov 2023

Resilience is a word that is used a lot in sport and is recognised as an important psychological component for helping athletes improve their performance levels and mental health.

In sport, individuals and teams frequently experience adversity, and for some athletes being able to positively adapt to such situations can be a big challenge.  One notable stressor is injury.  In sport, no matter what level you play, injury is a common occurrence with physical factors such as over-training, equipment and playing conditions shown as major contributors towards athlete injuries.

In addition, psychological factors can play a big part in picking up and preventing injury, as well as, helping the athlete during the rehabilitation process so that they successfully return to their sport.  Such factors can include:

• An athlete’s personality, for example – their mental toughness or trait anxiety.
• Past stressors, for example – recent performances, the culture of the sport they play, off pitch or court stressors, relationship issues, work/life stress and previous injuries.
• Resources available to athletes, for example – their support system, how they manage stress and their use of medication.

When you have trained and practiced really hard and your body lets you down it can be extremely frustrating, often negatively impacting on an athlete’s mood, relationships and mental health.

Self-esteem can take a nose dive, as many athletes gain their sense of self worth from their sport.  When they are not able to experience the feelings that come with training and competing, such as self-satisfaction, fun and enjoyment.  As well as not being in a position to set performance goals or learn and master new skills their athletic identity suffers a great deal.

Sport for many athletes is also a great outlet for dealing with stress, your diary is likely filled as you aim to perfect your craft, you have set routines and are surrounded by like-minded individuals.

When we lose our athletic identity, a large psychological toll can weigh down athletes.  When you see your friends and team-mates still training and competing jealousy can set in as can worries and doubts about your return to the sport. The rehabilitation process can be very challenging for many athletes who go on to experience: feelings of isolation, anxiety, fear of re-injury, frustration, depression, anger and tension.

How can you deal with being injured? Below are 3 ideas:

1. Go easy on yourself

As an athlete you will likely be busy for large periods and may struggle with having quiet time.  You want to be busy.  Initially, resting and taking it easy on yourself is important.  Anxiety can easily creep in, so remembering the healing process is a marathon not a sprint is important, especially in the case of long-term injuries such as ACL’s.  The last thing you want is to rush things and risk further serious injury.

2. Avoid the isolation trap

It’s very easy to become isolated when you aren’t able to train and compete therefore connecting with other people, both inside and outside of your sport is hugely important.  The benefits of social support during the rehabilitation phase are vast and can aid your recovery a great deal, not to mention have a positive impact on your mental health and psychological wellbeing.

3. Seek out opportunities to learn new skills

Do you get caught out thinking about what you cannot do – this is something many athletes experience.  However, if you open your eyes and shift your perspective it is possible to try new things when you are out injured.  It may be learning to play a musical instrument, taking a coaching course or if you have a big interest in the mental game.  You could look to get great at visualising and set about doing regular mental reps.

IN ADDITION THIS WEEKS PODCAST EPISODE CAN HELP YOU DEAL WITH THE INJURY PROCESS, REHABILITATION AND YOUR RETURN TO SPORT

This week’s podcast episode looks at how we as Sports Psychologists support injured athletes.

My guest, Dr Carl Bescoby, the Injury Psychologist, goes on to share his knowledge in our discussion about the psychological and emotional difficulties that athletes can face, especially in the case of long-term injuries.  Strategies to help athletes during the rehabilitation process, as well as, how they can help themselves become psychologically ready to return to sport are highlighted.