Transcript for:
Sports Psychology Key Concepts

Hello a very good Sunday afternoon to all of You. I hope you are all doing well and we are Here on the 13th day of the summer internship program and today we are here with a very Very interesting topic the champion with In this we are going to learn about sports Psychology. the principles of its application and to learn about it we have a very imminent Sport Psychologist With Us. so we have divya jain who is a counseling and sport Psychologist with the Department of Mental Health and Behavior Sciences for Ease Health Care. She heads the psychological services at for hus national mental health program and She was the mental wellness expert for the team India at Paris 2024 Olympics as well so it is a i think it is our pleasure to learn from her let me invite her in hi divya hello hi good afternoon this it's all yours you will play the presentation and should i ok perfect hi good afternoon everyone my name is divya today we are going to be Talking about the champion with these life lessons From sport psychology it's based on This book that Dr. Parik and I have written Recently and so what we are going to do Today is what we are going to be talking about sports psychology but we are also going to be linking it to examples from sport but also examples from everyday life so that some of you who don't play Sports also do relate with it at a Slightly more experiential level. I also think it's a fantastic day today too Be Talking About Sports Psychology Because it's Wimbledon Sunday. And it will be fun if after what all you learned today heard Today. may be you can watch the match and then see Ahhh see some of those things actually play out on The Court Letter Today. alldo there is no Assignment on this particular topic. Butt Eye Think it would be something fun to do. right as i said you know a lot of times weather you look at ah weather you look at ah Wimbledon Final Weather You Look At Ah N exam is a competitive exam a board Exam Entrance Test That You Might Be taking ah whether it's a presentation a job Interview there are so many situations in life that ah require ah in some way something Similar from us mentally. a similar kind off pressure right you perform you study for years and you prepare for years end Years. and then you are at this moment which Feels like a make break moment. everybody is Watching, everyone is looking. you have all these Expectations on yourself. and how in That? In that moment, whatever it is you know service, which last point, which last 30 seconds, or whatever it is, which Last 3 hours? how are you able to make sure that everything that you have learned everything that you have prepared for you are Able To Do Which Match It's The Wimbledon mains final that's happening today some people said it right its inner vs alkaras If It's Anything Like What the French Open Is was and that's something that's going to be Quite Quite Exciting this is my favorite slide this is how actually our book starts which is a Quotes Which Just Champions Are Brilliant At The Basics and That's What I Think It's Really Important A Lot Of Times We Feel like champions are people who are born a Certain Way They Are Born Mentally Tough Not Realizing that it's actually people doing it Some Very Basic Things But Making Sure That they focus on those basic things again and again make sure that they strengthen there foundation so that then they are able to actually excel and succeed and that's Why again we are talking about this in the Context of Sport and the Context of life academics all of those things OK the animation seems to have gone a bit off The Resolution But Never Mind Ah Just certain things that are central to what makes a champion right i will go this very Quickly get a sense of commitment to our goals Competitiveness Competitiveness is something that important in our life it's not about Winning at All Costs But It's About wanting to play wanting to compete against someone else as well wanting to be able to show what it is that you get what you have Been Doing Motivation Intrinsic Motivation which is something we will talk about more a Vision for success so visualizations are something that places a role quality Practice the Ability to Cope with Pressure Realistic Evaluation of Where We Are stand confidence game awareness and life awareness and social skills so again if you Look at these characteristics you will realise that these are the things that are Important for pretty much everybody right yet there are certain things that tend to go Wrong. Right? So what is it? that actually Happens in high pressure moments. you have probably experienced it, you think about a time when you were doing in exam. think about a time when you were Going in for a presentation. Right? You You studied, you prepared. but then when you are In That Moment, What Happens Is Heart Rate starts increasing. your breathing changes, your hands start trembling a Little bit. You start sweating. at that The time you start is also changing. you start Overthinking, you start second guessing Yourself. You start doubting yourself. So, things that you used to do really well? Suddenly you start wondering is this how I really should be playing is that something i should be done differently. Imagine that you are riding a bicycle. End Ah you are really greater than riding a bicycle. There is no problem with it. ah you are able To ride in a straight line. but then what someone does they put a little they put a bar and you know what sorts of things between Buildings Really High Up and They Tell You Too Cycle Across It. Right? it's the same it's the same distance it's something that you are able to cycle every day when it's on flat ground but suddenly because you feel that the The stakes are so high. you start to doubt Yourself. instinctively we feel i should Slow down. I should now try and ride my Cycle Really Carefully Compared to What It Is Wass Earlier sorry comments are distracting me yes I should ride my bicycle really slow and really Be careful right but what happens when we do that is if you ever write a cycle really slowly it starts to shake a lot more When not able to do it. so rather than Doing what we would do intuitively why is riding a bicycle not straight Think about what we have to do. You Start being more careful. that's when You start making the mistake. so rather than Following our instructions we start Overthinking it, trying really hard, Trying too little, giving up, all of this Fears tend to come in, and that's what Actually Impacts Performance Negatively And a Lot of Sport Psychology Is About making sure that those extra things don't let it happen, so that's the way you perform on Your Everyday Basis, Your Practice Test, your regular day of training is how you Also perform when you are in the match. so the first mental skill that is really What is really important is actually yourself Belief. And if you want to learn yourself Belief, I think there is nobody better than Muhammad Ali. ah if you really watch ah some of his games here, some of the things he has are spoken about, we are somewhere i red that he Used to actually tell players his Opponents who he was, how many points he had Gonna beat them bye. and that's the kind of wood The fear that is in itself still is Quite interesting. Why is self belief important? Self Belief is important because when we have More Belief in Our Selves, We Actually Tend to set higher goals than we normally do Wood and we also try harder. if late you see a ball going and you believe that you Will be able to catch it. chances are you going To make that die. And if you make that dive, may be six out of 10 times you will end Up catching that ball. but if you don't believe In Yourself, Your Mind Is Gonna Think Hey, what's the point? you are not going to Make a dive, there is no wait you are going to catch It. So self-confidence makes us set Higher Goals, It Makes Us Work Harder, It makes us persevere, even if we have a set back, even if we fail, chances of us Bouncing back, coming back are a lot Stronger at that time. so, how do you Build your confidence? I think the most It's important to not compare something that is very-very difficult to do and today's day and as particularly and i think social media and all of those things ah don't really help ah but each player has their own Different strength right? ah you can't compare the skills of a batsman or a bowler and alkaras can't feel bad if he isn't Playing football as well as Messi could. Right? it can't happen but if he started comparing himself with the messy or vice versa then you wouldn't have been there and you wouldn't have been there have a mess and it would just have been a Complete mess. So what you have to realize Is what is it that you're good at? Are you good at art, are you good at sport, are you Good at Academics, Within Academics, R You are good at history, are you good at maths? don't Try and compare yourself with other people. Recognize what is good about you? Implement that. it is also going to be very It's important to test yourself, and be Open to feedback. we can't develop confidence If we are going to keep hiding. We Cant Develop confidence if we are going to be Fearful. You know teacher ask us question. V don't want to answer it because we don't want to To put ourselves out there. so it's going It is very important that you test Yourself, so sample papers, you know, mock drills, all of this can actually be very Helpful. so we are actually going to be able To get a lot more. Feedback. you have to be Open to feedback. a lot of times v Tend to have a bias between the positive and the negative Negative feedback. it will be a good The idea is to give the same importance to both. Sometimes if someone says something good about us, We ignore it. if they say my bad about Us, we tend to hold on to it. Oh, that person said this to me and oh this is Wrong with me. but give importance to both Kinds of Feedback and Honestly I Would suggest, give a little more importance to Positive Feedback That Something's Going Help you more. Similar to What We Were Talking about, not comparing it will also Help if you rely on your strength. Again every person has a different strength. Someone may be good at maths, someone may be good At history, someone may be good at language. there is no one thing that you to be really Good at, you have to recognize what it is, That's your strength. and when you are able to do that, your confidence is gonna go away Lot, higher. another thing that's going to Help Is Here If You're Celebrating Small Vince. a lot of players when they start playing at the age of 10 12 ah you Ask them what their dream is, and they say My dream is to go to Deepak Games. Ah Butt If You Ask a Player Right Now When Do You Plan to go to the Olympics the answer is this Going to be 2036 or 2032 that's 7 years 10 years away from now right so how do you stay motivated all the way till then what you have to do is you have to make noise that everybody small little win ah is something that you Celebrate a Personally Important Yesterday in the Gym I was able to do a side lunch which for me there was very-very new something i have been able to To for the last 10 years. so that felt Like ah a really really big win actually. Ah but if you are able to celebrate some of this is smaller than winning that motivates you to do better that also improves your Confidence a lot more. don't wait for the Don't wait only for the big wins. Right? End Just like I said, champions are not bonded They are med. confidence is also not Something you are born with. Confidence is something that gets created if you are able To do some of these things right. Rashi was how to keep motivation high for Long term? we are going to be talking About Motivation Letter. so may be you can Bring this question back up again if by Then we are not able to answer it. Something very closely related to confidence is Actually the goals that we set. now goals is there something we tend to take for Granted. it's not really something that we Focus a Lot on a Lot of Times V Adopt our goals from other people. oh this The person wants to do this. so it should be my Round. Oh everybody this cut off for this is 98%. So my goal should be 98%. my goal is to go To the Olympic Games. my goal is to win a Gold Medal at the Olympic Games. I Remember When People Used to Ask My Younger Brother What His Goals and What He Wanted to Be His answer used to be I want to be rich. Right? Ah now it's a very interesting goal to have but it's not necessarily a very Helpful goal to have. so when we are Thinking About Goals, It's Almost Like Looking at what you want to put in your own Google Maps Navigation Right? because what you going to enter into there is how you are Going to reach that destination. So a few things about goals. one is it It is important to own your own goal. Your Goal can't be what someone else wants it to B. Your goal has to be what you want to B. Wanted to be. it will help you to break it down again if you think of your goals 10 years later it's something that going to be very very difficult to do but If You Can Break It Down Think About What Your goal is going to be for the next Three days think about what your goal is Going to be fee fi fi fi fi fi fi fi fei fee next one week that something that's going To Be a Lot More Helpful ah it would be helpful to be as specific as well ah of course what it is that you want to achieve now here of what happens is that goals are related to our confidence goals goals are also something that are going To be related to our focus. Right? So look at the way that you are framing your Goals. You might say I want to win. and you might I want to I don't want to lose. when we Say I don't want to lose. that is something That is referred to as an avoidance goal. When we say want to win that is something That is referred to as an approach goal. So Typically we find that people who tend to make Approach Based Goals Tend to Perform Better As compared to people who make avoidance based Goals. because understand how the mind Works. The mind does not understand no. and this is something that would be very clear for All of you. If you thought about, oh, I should Not it this chocolate. oh, i should not do Dec. The mind does not think. The Minute Eye said, don't eat this chocolate, half of you would have thought chocolate, and some of you would have Actually Gone to the Fridge to Gab a Little Piece of chocolate yourself. Similarly, if I tell you, oh, you know, don't focus on this Plant. Don't think about this plant. Chances are you're going to start thinking about That plant. So, If Your Goal Is to Not Loose, don't make a mistake. give your mind Actually repeat that same mistake again, Which creates more problems rather than Solving them. so it's a must to look at the the specific language that you are using in Spot and Also in Life the Simpler Clear shorter it is the better right we don't have time we don't have hours to think about what Our goal is going to be in that moment at that time we need a refresher we need a reminder so knowing exactly what is small Two Three Words Are Things That Can Be Very helpful something we will talk about further When We Talk About Self-Talk Also End It's important to think about the process NOT RESULTS RESULTS ARE THE GOALS I WANT To Win Process Goals Are How I'm Going to reach that point so an interesting Technique in Sport Psychology is when you are you talking to player and you ask them ok fine you want to win that's okay but what Are there three things that you need to do? consistently tomorrow in the match which can Insure That You End Up Enemy | Right End The Minute You Start Thinking Along Those lines what are the things you can do so that You win those things become the process goals And Then When We Talk to Athletes as Well our goal is ah we don't talk to them about oh did you lose did you win which round did you reach d read quarter finals did you reach the semi finals did reach the finals that not important what is important is ok you are going to set your strategy were you able to do that you were planning to make sure that you bounce back from everything you're gonna bounce back and so are you able to do that you gonna keep your feet on Work Your Footwork a Little More active, were you able to do that, were you able To warm up the way that you wanted to. So, if you are able to do some of those things, set the Process, right? then that something that's Going to be able to help you perform Better. So, a lot of these things that we are going through to be talking about, are things that are Connected to one another. a so when we talk About Self Talk It's Something I Like to think of it as the coach that is inside you so even when you are ah watching the match today If by any chance tennis is interesting Space to Understand Self Talk Right Because in tennis you are not even allowed to talk to Your Coach in Other Sports Your Coaches Are Still allowed to shout out to you quiet consistently but in tennis you're not supposed to hardly even look at them they are not supposed to signal anything to you so it's something that can become quite lonely in That moment and how do you stay motivated? How do you stay focused? if you have a bad Moment, how do you recover from that? so all Of those are actually about the self-talk. what are the things that we say to ourselves That's gonna matter. so, like I said, the specific words that You are going to be very important. So, if I say don't look at the plant, you are Go look at the plant. if i tell you look at This book, you are going to look at this book. So recognizing what works words are being used are something that's important Q words are another strategy that we use use it's a simple one single word that is connected to an entire pattern so you know if if lets say you are about your gymnast and you are about to make a run up to do your Vaults and things like that so a player Tends to say one cue word: it could be go Ah Simone Biles Would You Say This Before she would start running if you have seen anyone Of every reels you might be able to catch that. So it's one thing that you say to yourself. Ah which is connected to your action Pattern, your motor pattern. and it actually helps bring you into that zone so that you Able to perform your best at that time. Another important aspect here is to be Kind to yourself, right? and this is Something that's often neglected. we think that If You're Harsh With Arcels, If You Mean To ourselves, ah then that something that's going to motivate us, and that's going to help us Perform better. but that's really really not Going to be the case. if you are imagining a coach or a teacher who is constantly shouting at you for things that you've gotta go wrong right if you if that happens you are not going to be Be honest with the person you're not really going to be able to address what the the problem is you're not going to feel motivated you're probably going to get motivated To Avoid the Situation: Run Away If You Can So What instead you need to do is make sure That's the self talk which is the coach which What's inside you is kind of to yourself. So, why didn't you wake up in time today? What's the matter with you? No. Try End Understand? Okay, you know, what? What What happened today? Are you tired? ok, i was Tired today? so, what are the things that I need to do now, what is it that I can change now moving forward that can help me the idea of this coach with in the idea of This Self Talk Is to Make Sure That We Are Motivated, Make Sure We Are Positive, Make sure that we are happier ah rather than Anything else. Ok. Next we're going to talk about Days of practice. now this is something that There is of course something that is ignored. ofon something that's neglected specially especially when it comes to at least still do it. but a lot of the rest of us don’t tend to rely so much on the power of Practice. So four years for nine seconds is actually something that ah was said in the Olympic Games. Nine Seconds Refers to the Time for the 100 meter sprint. which is Finally under the second limit. and for that Nine seconds, it actually takes four Years of Planning. and the kind of Practice we do, so practice cannot be Passive, practice is something that has to be really active and that's the only way it will work. So, I will tell you another story. Ahhh You all would be familiar with Michael Felts. Possibly, the greatest athlete of all times? I Don't Know, He Has 28 Gold Medals, and How Much aho in the Olympics, I've lost count. But so in one of his Olympics when he failed did you know i am going to put off this chat for myself right now because it's a little Distracting Ah We Will Answer Questions Every now and again so yes. so coming back To Michael Fels. When Michael Fels Was Training for his Olympic Games, he had said a gold for himself that he is going to beat the previous record and he is Going to make sure that he gets at gold medals in that particular stint of the Olympic Games. and when it came to me think the last one he dived into the pool but this time what happened was that his goggles filled up with water and most of us at that time were what happened to this sorry Most of us at that time would panic most of us at that time would think that it's game over what's the point i'm not gone make this anymore the world is against me ah but what did michael fabes do michael fabes Went Ahead and Got That Gold Medal despite the goggles filling up the water filling hez gaggles and how he did that was that he had practiced that same scenario in his Training so he had actually trended with water in his goggles and the solution he took to that was that he is going to count how many The Strokes It Takes for Him to Reach the Others Side. so while he was able to do that so The Water in the Guggles Did Not Distract Him and he was able to maintain his space he would know exactly where the other side is going come and he needs to flip back and that's what he was able to do to win him match right ah interesting story there are a lot of true stories there is a story of Abhinav Bindra As Well And How Before His Ah his medal hid ah visited ah he visited the place i think ah were the The tournament was going to be held soon At That Entire Arena That Entire Stadium And then he went back to his own hometown and created pretty much an identical ah the setup of what he was going to experience there the same colours ah the same Air Conditioning Blast and Things Like that by doing that he was able to get used to he was able to simulate the kind of pressure that he would be able he would be Experiencing. so when it comes to What will help is setting the practice Right goals. so every day that you enter into Practice it will help you to set some Goals for yourself. what is it that i Want to achieve today? it should not just be practiced just passively okay i have to Just do 10 questions. so i am going to two to two to two do those 10 questions. there to be some goal some thought process behind those Questions. Its a must to practice Performance. Right? so don't just practice Ask questions independently. you have to Practice An Exam Taking Place. Right? so a lot of times when we are studying we just passively keep reading sometimes we Say those things out loud. so we are Practicing the Input But We're Not Necessarily practicing the output that Going to take place. So, making sure that we practice that performance is going to B Important. i will give an other example i was working with this ah wait Lifter Once. and so in there training they come and lift those weights however many The reputations they want and then they go back but If you look at an actual math situation then you lift your weights and then you go back and then there are other people who do it and in that The time when other people are lifting late Waits Your Targets Tent to Change How You Look A lot of free time before your next lift comes give a lot of different thoughts Processes Your Body Warming Up Cooling Getting Tired of the Temperature Changing Over There's ah all of those things don't to matter. So we made sure that for this athlete rather Then Just Practicing Lifting Weights We Simulated the same kind of environment so that he had the same idea of okay this is the free time i am going to have this is the The number of weights I have to lift. this is how much time we will give him Different targets in the middle. so not something he is necessarily prepared for Right away but has to adjust in that moment. So practicing performance is going to B Important. so for all of you taking Your exams make sure that you are Practicing self test. on a regular basis basis and you don't just again do it as you Want. Create the Right Kind of Environment Just like an exam hall wood b. Preferably the same time 9:00 am. Side Whatever time your exam starts. Preferably in your school uniforms. Take some time. Make sure that there are no destructions. You don't take, you don't pause the time. take a Break. you have the same three hours that you Wood normally has. You do that test. you make sure it's graded someone with the red pen Weather you, yourself, or your friend or Anybody else marks it for you. you get to See your you get to see your points. thats something that will help you practice your Performance. and it's also something that Going to simulate the pressure that you are under Going to experience. so since you all are Psychology Students You Have Done You Must Have Studied Behaviorism Buy Now. Right? so a lot of sport psychology is Actually Based Out of Behaviorism Conditioning Classical Conditioning What the Other One Operant Conditioning Observational Learning of course but a lot of your extinction principles and things like that are also used so to give another example lets say for example a messy after his ah after he wasnt able to make that ah euro know not euro sorry the copa was at least two matches ago They lost in the finals because Messi himself missed out ah the penalty shoot out atleast he took the responsibility that he had missed out that penalty shoot out the ball went all the very very far away it was thought close to a decade back that had happened and he had at that time actually decided to Quit the Spot and He Retired for Little while thank god he came back but so what wood go through the mind of someone who has gone through an experience like that and need to come back and need to start playing again How after a loss like this how do you make sure that someone is able to go back into that Kind of pressure situation. so, in this case we would use something like an extinction Technique. So what do you do? initially you just have the player and an empty goal Post. Empty field, no other players Watching there. just get the player Comfortable with being able to be around the Ball. whatever stress is there is gonna be Gradually tend to reduce. give what do you do? You have a still. you don't have an The actual goalkeeper but you just have a manican or a you know cardboard of sorts of a Goalkeeper and you get used to playing with that again gradually you are exposing Yourself ah to that pressure. after that you have a real life goalkeeper who doesn't move but is just a standing that is the next step you Have the goalkeeper moving trying to block. Once the player gets more comfortable you bring in some more people to watch and Gradually more people to watch. and then you create more of that match environment and Simulate that pressure more and more. you can Use it for public speaking. if you are Going to be taking a talk. practice it in front of other people first so you get Used to that pressure also. something else that we often tend to do is That we tend to focus a lot more on ourselves Weaknesses why practicing. you know so ah If I'm really good at maths, and I'm Not so good at history. i will spend a Lots of time practicing my history. I think it's for us to make sure that We capitalize on our strengths at that Time. so you know for example a virat Kohli and Smriti Mandana they would be they would be practicing there Batting Right That's What You Need To Practice the most. how are you how well are you Able to ball not as important. how well You able to field? OK, IMPORTANT, BUT It's the strength that you actually need Practice more and more. Because in life, you You just need one or two things that you really are Really good at. that will insure that you Succumbed. so i need to be good as a Psychologist. Weather I Can Do Math or Not Doesn't matter. so i don't need to practice My mathematics skills. i don't need to Practice My History Skills. I just need to make sure that what i am doing As a psychologist. The One or Two Strength that i have which is all that we need to Succeed is something that you are able to do. another thing that is really important is Add some fun. Practicing can get really good Really monotonous. so make sure that you are Doing something that is exciting. Challenge Yourself with a few fun questions. If You are you playing a match late than you are doing Shooting. Rather than only trying to hit the Bulja came. you know, may be you draw something right a letter on the on your target and try and make sure that you are able to create that shape With the shots you're firing. put a coin Somewhere I'm a ball at that particular coin. those are some things that can actually add a Lots of fun. Two hours practice. let me just See meaning if there are any questions. No Anushka we don't have an assignment today but like I said if you even watch the wimbledon Finals That Might Be a Lot Probably Learned A lot more from those Wimbledon finals and you will from all of our conversations here because i do believe that ah there is a lot Ah to learn from the field of sport there so many role models out there when we Think About Excellence We Think Of Champions we think of all these mental strains we think It's easier set than done. most of us want Be able to do it. but when we are able to See it implemented on the field, we are able To see these players bounce back, give in to the the kind of focus that they have with there Distractions. It makes it a lot realer. So, a lot to also learn observationally From Sport. So, your assignment for Today. ah not officially and your Certificates will not depend on it. Ah Butt Watch The Memorandum Buy Now. OK, next we're going to be cotton About Quiet Eye. Have you guys heard of quiet eyes by anyone Chance does the concept sound familiar to anybody if anyone has red sport psychology you can let me know but okay so recently in the world of sport psychology and in the world of Other corporate work like market research and things like that they started using Eye tracking glasses. soap a player for anybody wear these glasses and then they go about there whatever tasks they have and in that you are able to see where their eyes are Actually Moving to Write and What They Give Found in the context of sport is something called a quiet eye being effective for performance so with golf particularly They found that when players are nervous players players who are not as good tend to keep shifting their gaze from one point Point to another. they keep looking around Different places. Wear as an expert Players Who've Been Really Good at There The game tends to focus on the same point. So, They don't shuffle their eyes. As much. and that quite i did that stilling end Silencing your eyes, you're gazing at one Point is, it actually gets us to be a lot Comer, a lot more alert, and focused, to be Able to perform better. so, this was something That was where I started in golf. but you will Find its applications across all Fields. so even something like your gaze Because there is such a close mind body reaction The Relationship That Tends to Take Place. so if you are able to be quiet that guess you can Actually Work Yourself Down Focus Better again something that you can use in your day to day Day Life When We Are Stressed You Will Find You Tend to Keep Shifting Your Focus Shifting Your Gaze a Lot More. Ok. So when we talk about focus, what Are the things that we need to be doing? Forest is that what we need to be focusing on Controllables. now this is something that Pretty obvious. there is a lot in life That is not in our control. Right? The Weather It is not in our control. something that if you Live in Delhi, by any chance, we all love to Complain about it. Ah but not in our control, Traffic is not in our control. who your The opponent is going to be not in your Control. how good they are not going to be The tournament schedule is not in your control in your control in case your syllabus is Your date sheets are not in your control In your control which group you are going to Be assigned to who your partners are for a group project are some of these things are just Not in our control but the more we tend to Focus on the uncontrollables We tend to get more stressed winning and losing also not in our control coming First is not in our control getting a certain grade probably right but being the Best, coming first. depends on someone Else coming second. So, if my goal is to come first, I'm focusing on something that not necessarily controllable, and that can make I am more anxious, less confident in that Moment. So, think about what the things are That are controllable. Your Effort, Your Preparations, if it's going to be raining, do You want to carry an umbrella, as a cap Backup? How well are you going to be able to study? all off these are things that are going to be Controllable. When I spoke about the goal Setting and the Process Oriented Goals. R you are strategizing are you making sure you Have an agile footwork. those are again things That are controllable. Second, you have to focus on the here and the Now. Right? here is what's happening in This moment now is basically simple. again if we look at it in the context of Sports Right? a lot of people tend to get Distracted by their results. Now Think about it. are the if you ever look at a The Scoreboard The Scoreboard Is Never Inside The Playing Arena. The Score Board Is Always Outside the playing arena. so, if you want to focus here then that means focusing on the Game's not on the scoreboard, right? or not On the Stands Where Your Parents Are watching, your coach is watching, your friends are watching, what are all those people going to From. That's not here, that's there. what is here? Your question paper, you are on stage Performing. That's what's here. you are playing a match, the court that you're in The ball that you're facing that's yours. Now means present moment which means not the The past, not the future. again, if you look at The score, if you look at the results. it's in The Future. Right? a score is always declared after a particular point or a The game is not over while it's happening. So, The Minute Your Thought Wonders There. you have Actually shifted your focus. so you need to Bring it back to the here and now. Itscent For us to understand what distractions are Meaning when it comes to focus. Right? A Distraction is anything that keeps us away From our goal. Distractions of Sound Like they are very important. which is Why we get carried away. if it didn't sound important we wouldn't do it in the First place. but these are things that shout Out for our attention. We want them. but you have to recognize is this something that going to help me and is this something that Not going to help me? so for example i was recently talking to i was working With a league. It Had Some Young and Some Not So Young Athletes and It Had Some Coaches as Well. and the coaches were telling me about how the Players are not focused and they tend to get caught up in the pressure of the point and they Need to focus and they need to not get Distracted. and they need to be mental Strong and these days people are not mentally Strong. extra extra extra end then i also noticed that as the league was Progressing as the games progress there was a lot of conversation about the Scores. oh you know what we have one so Many points. need to win so many Points. in the next match this person is Going to lose. This person is going to win. these many points we are going to two to two Two to get from this player. and i too Sit them down the players and the coaches. End I to ask them. you know, are you doing math Exam here and are you playing a game? End There looking and be really confused. Ahhh But there was so much focus on those outcomes. There was so much focus on those scores. that somewhere the confidence of the player who is being told hey, you know what you are probably going to lose, so your three Points are gone. that is something that just Wasn't even being considered. in that moment and then we talk to the coaches separately and I was telling them again. you know we don't Have to do math. you don't have to focus on the Result. You focus on the game. And he says yes. But there that's hard to do. And I said, Yes. That is very-very hard to do. Ahhh Which is why we call it mental strength. We call it mental skill. no one talks about Running 100 Meters and Nine Seconds as a Hard thing to do. we assume that It's hard and we are okay with it. Ah But The The Mental Aspect of the Game, the Kind of Focus The discipline that requires to be able to Hold on to the things that are important and not get carried away by those Distractions, is something that's hard and it needs to be practised and it Needs to be done. so that's why they are here And now comes into the picture. another effective Strategy is looking out to focus. Now There are two kinds of focus There are four actually if you look at a grid But your focus can be internal and your focus Can be external. internal focus would be if I'm focusing on my heart rate. if i am Focusing on my breathing, if I am Focusing on my muscle tension in my own Thoughts. outward focus would be if i am looking at the letters if you're hearing my voice if i'm focusing on the ball that's Coming if I'm listening to certain sounds in my environment all of those are external Focus Your External Can Your Focus Can also be really narrow it can be really broad as well we are not getting into that Part Right Now but what has been found is that when we Tend to Get Ashy Our Focus Tends to Shift Inward Towards We tend to become more self-conscious. So This focus goes into our physical self as well. so our heart rate, our breathing and Things like that. and it also goes into Our thought process is where we start To doubt it. do I remember this, do I not Remember this. and when we are able to Shift that focus outwards, actually on the Physical Environment Around Us. that's when We are able to work down. So, a lot of ah This is a technique that's pretty popular on Instagram also these days. Groundling Five Four 3 to 1, right? Five Things That You Can Sea, Four Things That You Can Hear, Three Things that you can feel, touch, taste so on So for. Why are they doing that? because give Are you trying to shift your focus outward? There are attempts to shift your focus externally Which is going to get you relaxed. Because when we start focusing on ourselves Heart Rate, We Tend to Get More Axious. an example of this is if any of You Do It If You Workout You're Doing Anything Kind of Cardio You'll Notice That If You Tend to focus at that time on your breathing If You Tend to Focus on Your Legs How Tired they are you might actually get tired A Bit Faster So Lots of Times in Cardio people tend to listen to some music tend to watch something they tend to listen to somebody talking and let's go outdoors somewhere which is more engaging let's that because Your focus is shifted outwards. you are not Focused on your heart rate as much. you are not Focused on fatigue as much. so your performance Tendencies to Improve. where as when you are Doing Some Resistance Training Weights training you will find that people are encouraged to actually focus on their muscles Which is an internal focus in that moment. this is something i remember When I First Started Working I Was Working with the Badminton Player and He Used to Say That When He Used to Be Winning He Used to Be Very Relaxed and he was feeling very fresh but when he Used to be losing itself but used to start feeling very tired at the same time also and this is a kid who had fantastic The phenomenon of stamina is probably the highest stamina across the board but when he wouldn't start loosing he'd start getting Tired and because he would start staring Getting Tired. suddenly he would start to Smash every shuttle that came in his way. only Stop building rallies. he wasn't taking Time. And he used to end up losing. Right? So, what makes the player when they you're winning, ah feel fresh but if they played the Same amount, exerted the same energy, but They are losing, they tend to get tired. One Reason Is That Focus Is Shifting Inward and outward. So, if you're feeling Stressed Out, Make Sure That You Are Shifting That Focus Outward Rather Than Keeping it inwards. Using the Right Commands The Right Word We Spoke About Self-Talk That's something that you need to maintain. Focus Is A muscle that needs to be built. it's not Something that will just happen directly. So There are a lot of different techniques, a lots of different strategies that Players use. Everyday People Use to Be Able To build their focus. Ah, you no focusing on Your breathing. while ignoring all others Things in your environment is one technique. There could be a ladder technique you can use. Ahhh Where you breathe in. Long Breathe In, Long Breathe in and out, you count one. than longer Breathe in and out and you count. like that you Reach 10 and then you gradually come back. 10, 9 8 7 As well. if you lose focus in that The moment you start from one again. now the The important thing about building focus is Focus is very easy when it's fun. Focus Is When Things Get Difficult Boring right? when things get Frustrating. So, it’s important to Think of focus like a muscle itself, it Something that you have to build. it's something that will build up when you get irritated, when You get frustrated, but you're still there Persisting Graduates Building Up. So, if you doing this breathing for 2 minutes, Build It Up 3 Minutes, 4 Minutes, 5 Minutes. the idea is not for you to feel Really relaxed and handy. the idea is for you to make sure it feels like a workout it's something that requires a A lot of very active effort on your part. another thing that actually helps is having a Lots of fun. ah think about the last time you did something where you are having fun. You would you have found all of these things Happens automatically. You vent in your thoughts. you went thinking about what will happen Tomorrow. what happened yesterday. you one Focusing on Your Hare Rate and How Tired You Are R. If you are dancing. you just listening to The Music. if you are chatting with your Friends, you are just talking to them, Listening to their voices, having a good Time. Right? So, fun is actually a very-very effective strategy if you Want to focus. so whatever it is that you are doing, make sure that you have a lot of Fun. Make sure that you enjoy it. and that There is something that is going to build your focus. Hmm. Okay, just looking at some of these questions. so i have told you some strategies of Practicing Focus Right. the breathing Techniques are things that you can use. Ahhh Another call of techniques that Dr. Parik offen Talks about. Take a Piece of Instrumental music which has four five different Instruments. focus on any one instrument and make sure you stick to it It. If you get distracted, bring Yourself back to that instrument. Certain activities like doing Sudokus, Crosswords can also help. Ah Bouncing The ball on a paddle again for a long period of time is also one example or something That can help. How does one do quiet eye? again just practicing bringing your Not shifting focus to one particular point It's around. so if it's a ball just look at The Ball Rather Than Looking At The Grass Around It the. so in fact there have been studies that have been done which say that when an The Elite Expert Golf Player Looks At The Ball. They only see the ball. When nervous players see the ball they look at the grass around that ball as well because there The gauge is shifting. so just practice Settling Your Gaze on One Particular Aspect Try and do it start with two seconds, Three Seconds, Gradually Build It Up Further. That's how you can increase your focus. aa perfect what good timing after this we will probably take a break but breaks for picak performance i really like this quote actually it's one of my favorite courts ahh which is it's amazing how many Drivers even at the Formula One level thing That breaks out for slowing the car down. yes, There are examples of this kind of focus. You will find them across the board. Talking about it in similar ways. whatever Language Whatever Vocabulary Works for You To understand it works well. Ah so, yes, Talking about breaks for peak performance. we think that putting a break is gonna slow Ass Down But Putting Breaks Actually Can increase improve our performance make us faster no one is better to learn this from than F1 Drivers. What Strikes Me When I Think Of Breaks are actually in the previous Olympics Games in Tokyo 2021 when Simone Biles also you know she actually took a break from the The Olympic Games All Together Because She Wasn't doing well she was she had what she called the twisties at that point which is where Every body and mind did feel connected to one another and so she thought that if she continued Her Gymnastics in That It Could Actually injured her she didn't trust herself and so She decided to take a break. She Decided to work on herself. a lot of People Thought That Was The Worst Thing That You Did Could you do it for your career. ah but problem It's something that worked out very well. She Came back. I had the good fortune of seeing her Perform in the 2024 Olympic Games. it was Absolute pleasure to watch. so these these Breaks are sometimes important. Now When We Talk About Breaks There Are Too Aspects to breaks, right? Brex V Are you looking at the short term? you know when you are taking an exam in those three hours you can focus fully at that Time probably not something you need to take small Small micro breaks in that moment like even in these three hours that we are talking here you would have your brain would be fried By the end of it probably already So taking small micro breaks in this Moments That Things That Can Help. So there is a concept called switch off switch on that is something that is used in spots Should be used across the board. we use it With our mobile phones as well. Right? The Minutes ago phone started to glitch. what do We do? We switch them off. we restart them And they start working better. there was a The Fantastic Movie That Came Out Here or Two Back. That also speaks about restarts. Another another interesting example. Right? So, a switch off switch on works. So, Let's take the example of golf, right? It's a six hour game. how do you stay Focused Completely for Six Hours? nun of Asar capable of doing something like that. But What We Have to Realize Is We Don’t Need To Switch On and Stay Focused for Six The Hours We Need to Stay Focused Only May Be for a minute when we are about to make that shot so we are preparing we hit that shot we do the follow through and that's all the time that we actually need to stay focused so to conserve our focus we switch on only at that time and after that is done we tend to Switch off. so what we would do is let's say you know when they are about 50 hours for example away from the from their ball they wood wear their glove they wood start looking at the wind calculate the slope start Looking at which club they are going to use get a feel of the place and then go to that go to there mark visualize do there process whatever and hit the shot do the follow Thru done. now to switch off what they would do is that then they would take off their glove and when i have taken off that glove mentally i have given myself a message that okay it is Time to switch off now focus on other things so in fact working with this one player hu wood you know she had a bad point a bad shot then she would have several bad shots because she Wood get so agitated that bad shot happened so we did the switch off switch on and in the middle she started singing some really Fun Bollywood Songs Ke Jee Bole Bole Chudiya you are my sonia all of those songs and that's something that completely changed her internal environment for her maid Every completely relaxed woman was able to focus better this is actually something that virendra Sehwag has also spoken about when the the ball is coming towards him he would start Singing a Song We'll Probably Talk About That a Little More Moving Ahead as Well Music Can Play Quite Interesting Roles When It Comes to Sport Psychology so anyways she would start singing The Songs Start Focusing on the Birds Not Start chatting with her caddy or the other Players About Something Completely Unrelated to the point. so that you are able to let go of the previous one and you are able To move to the next one. so this is a switch off switch on that happens in short Spends of time. so even if you're taking In an exam you get stuck on a question. You Are you feeling down? You're feeling tired. do a Quick switch off switch on which can last 30 seconds. Right? Keep your pen down. Just Stretch your fingers, stretch your Shoulders a little bit. may be a trek a seashore Off water. you can have an imagery that comes In your mind. you can play song in your mind at that time and then you come back Switch back on, pick up your pain and you Start Answering Breaks also have relevance in the longer The scheme of things which is like recovery is important a lot of times what happens when we take breaks only after we are exhausted and when we are exhausted and then we take a break all of our time goes in just feeling sick not Recovering We don't really enjoy that break. And then we really dread going back to the The next one s well. instead if you take your Breaks When You're Not As Tired When You are still fresh and still confident Looking Forward to What's Going to Happen next then you will actually want to come Back to what you're doing as well. So timing that breaks is something that Important. and in that break plan it Really well. So you need to find a balance. You need to find active rest. what a Break is basically whichever part of your Brain and body you have been using all this while. Don't use that same part, right? So, if you have you been listening to me talk for an hour and you want a break, don't switch on a Podcast at that time. or don't call someone And start talking to them. at time you Probably need a different kind of a break. Maybe you need to get up, get out of your Room. go wash your face, you need to it Something, May B. have a sip of water something, And then come back. Dots a break. if you've been using screens, Don't use screens. if you have been physically exerting yourself, playing a Spot. come back and do something that relaxes you The body but engages your mind. may be something like arts crafts those are things that Can help at that time. So planning your Breaks is something that is as important And make sure you do that break right. Ahhh otherwise it can actually end up tiring As more. Allright. we have spoken so much About breaks. i think this is a good Time. ah i will just answer this question And then we will take a break. So, the So cold flow state which is very famous in the World of Sports? do you you you you you You think it's trainable? like you said it Massive memory. Yes. to a large extent This flow state is trainable. so there are Various theories. one is the individual zone of Optimal functioning. we get players too try and recognize what the things are That helps them get into that flow. What Are the things they did before. what are the Things that work, when they play well, When they don't play well. and you are able to Then with these mental skills, increase there Chances of being able to get into that flow state. Use to do it during your exams. Fantastic Fantastic [music] ok perfect. so we are going to take a 5 Minute break. we will not start again Five. we will take nnnnnnnnnnnnn N N 8 minute break. start again at 4 o Clock. See you guys done. Ok. Hello everybody. Welcome back. i hope you Guys had a nice refreshing break. as a psychologist i'm also not used to Talking nonstop. i used to listen to a Lots more. so got a little break for that us well. you guys have asked you few questions That for some of you it's hard to refocus if You take the time of contact switching is Contributed to bad focus So couple ways of looking at it one of course mental skills while these are skills that R R Generic they can apply to a lot of people it's still something that has to be Tailored Individually to What Works For each person ah but also then notice what it is that what you're switching to context with ah that's something that's Going to be important. so if it's something that drains you out further if it's something that relaxes if it's something that Completes you and grows you in something Else. ah from which you may not want to come back is another aspect but something we are Also going to talk about a bit more. is how To come into the zone again. Right? so it's not Just about switching off. it's about Switching Back On and the Process That You Use To zone back into that. So, an example of That is again what we are talking a lot about Tennis Today. ah but when they bounce the ball Before serving. Right? Why Do Players Work? Bounce the ball before serving so many Times. it's a way of bringing their focus back to that it's a way that they trend Themselves. So the association has been formed. that's when i started bouncing the ball Again. I am going to focus. aa focus has shifted outwards on to the ball, it created a rhythm, it is created Automaticity. which gets us to focus in That moment again. so there is a process bye which you zone back in Which we will talk about a little bit more. But yes the choice of break is going to be Something that is important as well. Ok. From Reacting to Responding something i think all of us can probably Learn from a little bit. so i tell you Another story. England in football till the longest time used to Never Win a Penalty Shootout Right So For several years I remember them just They never won a major tournament because they Used to never cross that penalty shoot out a hurdle where germany on the other side they used to always win their penalty shoot out Outs won a lot more trophies as well. End What they found was the England team used to keep saying o penalty shoot out is Basically just luck. it's just you know in that The moment someone jumps this side, someone jumps That side. It's not about skill, it's About luck. And So They Never Really Trend It. But Then This One Coach Gary Irritates Out Gate. Who Had Similarity to a Penalty Shoot Out when he was playing. became the coach And he decided nothing has to change. So, he hired some people, some sport Psychologists included to try and understand what was going on and how To improve this process. And one very interesting thing they found was so how penalty shoot out works is you Stand at a certain distance 12 yards And so from the goal the referee blows The Whistle and Once the Ref Blows the Whistle Player takes a run up and kicks the ball now What is Reaction Time Here is Reaction Time Here's the time that the referee blew the Whistle to the time that the player starts running and they found that England had the shortest fastest reaction time to that Whistle. So, the play the referee would blow the Whistle. The Player Wood Run. in other teams give Found that after the referee blew the whistle. The The player still paused a little bit and himself Initiated their run up. Right? So, the The England player was at that moment Reacting to the whistle gives it a bit of ah Jolt. where as in other team some of them were Taking the time preparing. so this is Interesting example of situation where we Tend to React Versus How We Can RESPOND. so what they did was they just give Trend them to slow down. so just because the referee whistles doesn't mean that you start Running. Let them whistle you take a breath. You Start when you feel ready. and you feel you Move forward. Right? so, ah i spoke about behaviorism earlier and a lot of Sport Psychology is About CBT. Ah Butt If you guys have studied third wave CBT in Your Internship So Far There's a Lot of Third Wave CBT Is a Lot of Mindfulness Acceptance Commitment Electrical Behavior also has a lot of mindfulness Radical Acceptance and Things Like That. there's something that will find a lot of Application in the field of sport Psychology also. Am So In Third Wave CBT We Read About Experiential Avoidance. Right? we want To avoid the discomfort. so an example of this is i am not i am not prepared For my exam. so you know what i just I am not going to take my exam because I Don't want to fail. instead i will fake that I how I am not well or something like that and i will get away with that discomfort Of that failure. Right? In a match? how this translates is somewhere let's say a ref Makes a call. And I feel upset, I feel Angry and then I just threw away the match. I feel like what's the point. The point is I am going to lose anyway now nothing matters end I just while I'm there in the I am playing but i'm not really giving it my all i'm kind of saying is how does it matter anyway because somehow i am preparing to feel myself here what we are doing is we are avoiding the discomfort of that at a particular moment wether it's a feeling of anger that something was done which was in fair wether it's a feeling of fear that we are Going to fail even if it's a fear Feeling ashamed that people are going to judge me. People are going to be watching me as I lose. I'm giving it my best and I am Still not going to be good enough. so that the disappointment that I am going to Experience. so to avoid those things be Mentally check out in that moment. so you might Slam your racket. you might want to walk away and you might just be irritated through the game. and you might be slummed up not really Focused. So, all of these are experiential Avoidance. this is what also leads to lots of impulsive behaviors, a lot of Anger out, burst that times also. End What Psychologists Are Working On Building Experiential Acceptance Which is, how do you stay in the moment deal With the discomfort. Weather you playing well, weather you not playing Well, whether you are experiencing a sensation of shame, whether you are feeling fear, the The idea is not to run away from the fear, the The idea is to be able to play through that Fear. So why is mindfulness Acceptance is playing a lot is playing a very big role the days in the field of Sport Psychology Write lessons in body language to the world if anyone of you are familiar this is hussain bolts lightning pose he called it to the world and i think if you want to learn about body language some of these people are very interesting to watch I remember when I was working with the Boxing Team A boxing team was doing too great at a certain point but there was this once the other teams started to come in then there was this lady from this other team who was in the training hall doing Headstands and suddenly everyone from the team that I was Working with started noticing that this The girl is doing head stands. and there was panicky that kind of took over in that moment because everyone starts getting scared that my god this person is so Strong. They are so confident, they are Doing head stands, what are we gonna do, and half of them crumbled under the pressure in That particular moment itself. Actually, When it came down towards, that player did do well, because they were busy doing head, head Stands rather than focusing on the boxing. So, uh, I don't think that'll work out Necessarily very well. Ah but working with an Once an Athlete, I Remember the Body Language how you go in to the match is something that ah Plays a law plays an important role. So Even not just in the match, right? Ah, one of the Interventions That We Did. actually was just that When you are in the cafeteria area, eating and all these opponents from all these these these these these these these these these these the other teams Are also here eating. you have to make i Contact. you have to smile and when you are you smiling your teeth should be showing your the back should be straight you are not going to be Looking Down You Are Not Going to Be Avoiding things right and I told them that when the Competition ends no matter the result ends great results ah but if there are going to be Photographs taken of you holding a medal I wanna make sure that that is that that's why you are smiling and all you are tissues and that is probably the only thing that was important and that's the only thing we Discus even after whatever medals are there one right so this is why body language is Something that's important. Body Language is directly related to ours to the The confidence that we feel in ourselves, Right? and it's called language because well, It communicates something. it communicates something to our selves, it communicates Something to other people as well. So, recognizing that if I'm feeling down, If I'm Communicating What I'm Feeling down, the other person is gonna start Getting More Confident, and a Lot of These Impressions tend to matter. coming back to Boxing for example, it's been found Statistically. So, in boxing you were Red and blue, right? One One Player Wear Red, one player wears blue. and they found Statistically that players in red tend To win more of course. now, weather that's because in Red, they feel more powerful. weather it's n impact, it has on the other player, weather it's the judges who are watching, they have a Different perception. Difficult to say. But It's literally been found that way. Right? So, what you are showing definitely does have an impact it does have a certain kind of Communication. If You Want to Study Your Body Language. another interesting one is ah if you guys have seen all of ah new zealand Blacks Haka. ah this is something that the New Zealand Teams do before some of their matches. it's this tribal Traditional the dance that they do which is very very aggressive very very strong and the Entire team these 11 people stand together and do it it's quite an experience to Watch if you have seen it yet you can just a you can find it online it will be interesting but also recognize that body Language is not just important in What we communicate to other people's bodies language is also something that is What is important in what we communicate ourselves and there is a feedback loop that Exist. so you all must have studied when you are studying emotions you must have studied The Facial Feedback Hypothesis which is that how are facial muscles are Perceived by us and registered by us that Determine our emotions in that moment. So There was this very funny study that was done where they are made to watch some groups of people cartoons and to one group they made them watch A Cartoon While They Were Holding a Pencil and their mouths like this right and the other The group just like that and what they found was that the participants who are watching the Cartoon with the pencil actually found the Content Fear Because of Doing That Your Muscles Are Replicating what a smiling laughing emotion feels like so you know the muscles here the muscles here they were getting activated and so the brain Perceive that as happy and they were able to create that feeling of happiness the same Happens with all kinds of body language so if i'm sad my shoulders are going to be stupid i'm going to be looking down Gonna be haunted over you know I might have a Frown on my face but if I reverse that if I get myself to deliberately just stand straight back straight shoulders back look up make eye contact with people my brain is going to perceive that as I feel more Confident and So I Can Actually Create that confidence in real time which is something that which is probably according to me the more Effective use of body language than even what we are just communicating to Outside People no attendance form tray it's in the description red is more Aggressive Color Yes Psychological Warfare Is How One Is Honored Most of her psychological warfare is you know be interesting you can read about it in all sorts of context even when People Talk About the World War and Things like that there's a lot of conversation about the psychological elements that Actually played up in that as well. Ah So in just about anyone you know you look at Marketing. You look at aviation, you look at Ah legal field, you look at the trading end Futures, Just About Anywhere. and you will Notice the Psychological Elements That actually play up can be very very Significant and how strong and positive you feel in that moment can play really well significant role In that. Yes Anuna Singh It's There in the Description box. put in the comments edge well. Confiti Mayuri I Don't Think I Understood your question if you have any thoughts please share them ok fight flight or freeze embracing the Adrenaline Rush You all have heard about fight flight freeze Right, it's the stress response of the body. So, what happens in this moment is when You are faced with any stressful kind of situation, our body goes into a fight of Write and freeze response. what happens is that your heart rate tends to increase a lot Peacock. Your breathing becomes more shallow. R your stomach starts to u feel butterflies in your body Stomach. Your muscles tend up. Blood Rushes To Your face. you start you can feel Trembling in your hand. similar to what Sometimes anxiety can also feel like What stress also feels like. Right? So this is what happens in any kind of Stress response. this could happen when you are you taking an exam this could happen ah before Any meeting that you have that is important A presentation. ah a match that you're playing a The performance that you have. it's normal to Feel some of these things. but what we have to reignize is where this fight flight freeze The response initially came from. now what we have to see is ah we have to understand the The Human Mind and the Human Body It's Its Effective to Look at an Evolutionary Perspective and Recognize Why Human Beings do things the way that they do. so if You trace your history back thousands of Years. Right? at that time there was none exams, there were no well there Sports at a certain point but not before That. there were no dance performances and Things like that. there were no bosses that you head to Impress with your work. no deadlines of This kind. what are the kinds of threats That was late at that moment. you had lions And tigers, you had snakes, you had tribal Types of other tribes. who am i Wanted to come and attack you. you may have had it Certain Natural Disasters. these were the things that were sources of Stress. And the way to fight this was fight. Flight Freeze. fight means there is an animal that Comes and give and give and give and give and give and give and give and give and give and there is another type the member that comes and you have to be physical Fight Them Off. flight means you have to run Away as fast as possible. if there is a can There is an animal there is a flood coming. There's someone else attacking you. you have To run as fast as you can. The Freeze The response is also something that is in certain Cases Help You Had to Be Absolutely still you had to be completely locked in that moments free response would come right so what we have to see is that all of this things that were happening right in the heart Rating Freezing the Breathing Changing These they were designed to make us stronger they were to make us better at fighting they did that Make us better at running So heart rate increasing more blood pumping through a lot more oxygen going to my Limbs which is what I needed to fight the breathing becoming shallow again a quick processing of oxygen at that time all the All the maintenance functions of the body you know Slow digestion and repair of different organs and muscles and things like those things Would be put on hold. so if digestion is put on hold the blood rushing out of ours that butterfy in the stomach you would feel the Blood would come to your arms to your legs to the extremes so you are able to fight better your muscles would tend up also because if you want to fight if you're going to get hit You're gonna need stronger muscles at that time so if you really think about it all of this Chest response is not something that was meant to make us weaker make us feel like you not prepared it's actually something that was meant to make us feel stronger in that Moment. now what happened is because of ours Stresses have changed it's an exam, it's a boss, it's a stage show it's a Sporting events. we feel like those things don't directly Help us. and because of that we started Feeling like, oh I'm stressed. I am Not prepared. this means that i am going To perform on. Right? Not Recognizing That's what makes us stronger. So Actually if you really look at it in Spots Like Racing in Sports Like Boxing, Martial Arts and Things Like That. anything that requires explosives Movement. anything that requires us to Fight. these are the places where this stress is Responses Can Actually Help Us Perform Better. the only thing that we have to do is be Able to accept that it is happening and know How to Deal With It in the Right Manner Right So I'll be I was working win athlete one she was a swimmer i think and she had what she called a very important match coming up the next day i don't know which country and the previous day she had a very poor her performances and so she was very Upset and when we broke it down what we found that whale she was standing on the block ready to dive into the pull she Felt like her legs started to shake because she was very-very nervous and so what she did was because her legs were Shaking she tried to come herself down. She tried to make sure that her legs were Shaking. so she stood stronger in a way if Possible. trying to get that shaking too Stop. And so when the whistle is blue and it was time for to jump into the pool it took her a little bit lager because she was focused so much on pushing down on the block that the jumping took probability a fraction of a second longer In that moment. and because of that and the the stress that she was experiencing and she ended up not performing as well as she Normally it does. so when i was talking to her the next day an example that we have given her at that time was that if you notice an airplane taking of right you notice they just about to take off sometimes it tends to shake a lot and as someone who's terrified of flying i used to always find that very scary but then i do remind myself that that moment where the aircraft is Taking off in its shaking is actually When it's likely at its highest Force maximum energy being thrust into it at that moment to be able to get that lift of which is Why it's shaking. so if you are able to Recognize that the shaking is not happening because they did something wrong but because that is Pumping Fuel Into Your Body In That Moment and you can use that to be that much stronger That's what you need to know Doo. So, Rather Than Trying to Feel Afraid Off That Shaking, Rather Than Trying to Push Back, hold on, you know, grind the feet in, Let the feet shake. Recognize Shaking Is You Becoming stronger. don't stop it, don't Control it. Whistle Just Jump In And Dive Into the put. And she was able to do that. And that actually resulted in her giving Every personal best in that moment, right? So, We didn't try and change the stress. V didn't try and get her to relax in that The moment instead we did psycho education. So We Just Changed How She Was Perceiving That particular kind of stress and because It's an explosive spot that requires Feel The Fight of Light Stress Response Is something that he can actually be very effective In that moment. it can make her faster in That moment. so you have to accept the Stress. You Have to Label It Right a Lot of Times We Tent to Perceive Situations as Threatening Situation Write What Will Happen If I Lose This Will Happen If I Don't Win This Rather Than looking at it as a threat looking at it something where you have something to lose look at it is a challenge look at it it it it it it it it it it's something that you have to gain if you are Trying to Climb Arrest and Keep Yourself thinking oh my god what if i fall i should not fall i should never fall constantly going feel threatened scared it's not really going to be a fun experience but if you look at this a challenge something that you want to reach something that gets you Moving Forward More of an Approach Goal Like we had spoken about and you got yours to enjoy the challenge that's something that's gonna happen help another story that i have mentioned in this book is abhinav bindra again Preparing for His olympics so what he did was so shooting is a very requires you to be very very cool but he knows that he is going get a lot of stress his heart rate is Going to go shooting through the roof. so what he did at that time was that he when he was in europe training he climbed Something called a pizza poll. it is a 50 Foot High Pole Which Keeps Getting Narrower And at the end it's just a platform About that high just now space for his feet To be. and as part of his Olympics Training for shooting. he actually ended up Climbing That Pizza Pole. because the The idea for him was to recognize that stress, that heart rate, all of those physical Things that were happening. was something that he did to be scared Off. he did have to run away from, he had To embrace them, accept them. and he was able to do something that prepared Him for all the pressures that were going to Come in the actual matches as well. Hmm Ok. so i am just checking everything now and again if there are any questions whatever questions you guys have please keep posting them relevant to the topic and we will keep Trying to answer them as we move along ok so far we spoke about accepting the Stress But There Are Times When That Stress Can Sometimes you may feel a bit overwhelmed Heard of the Yorks Dotson Law. Ah in your psych books. It's That Bell Shaped Inverted U shaped curve. basically when There is zero stress, you are not going to be able to perform at all because you want Care Enough. So If You're Not Stressed About your exam, you are not going to be Studing it. If there is too much stress, Your performance is again going to go down because you are going to be so overwhelmed Disorganized. ah you won't be able to Study. You won't be able to prepare. probably won't be able to sleep before won't be able to focus but somewhere in the middle is there a sweet spot what kind of how much Pressure How Much Stress You Need Now I Remember Growing Up When I Was I Too Play Badminton Myself and When a Big the match used to come my coach used to tell me When She Gets Stressed His Response used to be just relaxed and to me that was the most frustrating thing i could ever do here because you know nothing good has ever come From Telling a Stressed Out Person to Relax. it used to make me feel very very angry wanted to almost say all kinds of colourful things and probably get a bit violent violent image used to come to my mind in that moment Right but there are specific strategies that we can actually use to be able to change our Energy levels. so saying up means becoming more energetic increasing my heart rate Peacock. The Change Making My Breathing More Shallow Making My Muscles More Tense Sitting Down means coming myself relaxing myself a little bit more this is actually something that Novak Djokovic talks a lot about these terms of controlling her breathing and things Like that so we spoke about the stress Response Right When We Speak About Heart Rate muscle tension Desegregation Blood rushing circulation all of those things. now if you if you bring this into if you break it down what we find is that so Heart rate is not something that's directly In my control. I can't just decide that I want a lower heart rate. I can't just Decide That I Want My System to Focus On Digesting the Food Rather Than Doing It Something else. So, in this entire fight Flight spectrum, most of these are things that are these are controlled by are Autonomic. all of them are controlled by Autonomic nervous system. so that's the nerves The system that keeps on being its own. but with in this autonomic nervous system there are two Three Elements That Are a Little Bit in Ours Control. so while my heart rate is not in my control my breathing is in my Control. so that diaphragmatic movement is Something that actually is in my control. So the rapid heart rate the rapid breathing is Something I can change. so while the desegregation Blood circulation is not in my control. Muscle tension is something that is still in me Control. while it may happen automatically i Can work towards changing it. So breathing muscle tension focus when in a Flight response and focus tend to Get very very narrow because you are focused on one thread if you are able to broaden that focus shift that focus that is also something Mentally that can contribute to the fight Flight Response Going Down. so itscent to recognize the situation where we need more The Energy Situation Where We Need Less Than So wow i think they got these arrows slightly Mixed up but never mind saying up Where you need it you need more of a fight of Flight Response in Times Where Needed Explosive moment right? So In Racing In Combat spots. sometimes in a dance Performance that requires a lot of Energy. sometimes if you are going to be speaking In a Public Event Where You Need to Be Vary Energetic full of enthusiasm. you need to Psych yourself up in that moment. so how do you do that? you make your breathing a bit Peacock Shallow. Faster breathing. you walk around A Little Bit Faster. you can do a little Bit of jumping in place. you can use these to Songs That Are a Little Faster, Beats More Amped up. you can use visualization that more powerful that strong Visualizing Yourself Latex Says An Eagle as a cheetah about two pounds and things like those are things that can psych up they can bring our energy up i remember Working with this racer Before going into a race she would look at she would slap herself in the mirror too Three Times Say Some Really Don't Worry Pleasant Things to Herself and Then Go and play and that's what you used to make us so Angry That She Used to End Up Running Faster. so sometimes if you have an event Like a race, if you're actually angry at it can help you perform better because you are Allowing Higher Your Fight Flight Response This is already activated. Certain situations will require you to set Down which is work now. so example of This is in sports shooting. now in Shooting you have to be very very still. So Even heart beating. There's something that shifts stillness. sleep in Certain Kinds of Shooting You Actually actually have to shoot in the time between two Heart beats. if there is time you have to hold your breathing and in that moment Shoot. so if you're breathing very fast if Your heart rate is too fast if your Hands are shaking. you will struggle with That. so in that momentking down coming Down our autonomic nervous system. And Getting a Parasynthetic Nervous System Too Activate. How do you do that? again change the Breathing in the opposite direction. make yours Breathing very very slow. Lager Acceleration Right? imagine if you are running from a Tiger as fast as you can you are scared. Right? you are not going to have time for a Sight of relief. you are not going to have Time to Just Have a Really Long Time Acceleration. your breathing is going to be very Fast. but the minute you do a long Acceleration. and the US Your Brain Purses That Okay the Threat Is Gone and i can shut down my autonomic The Sympathetic Nervous System and I Can Activate my parasynthetic nervous system. so long accelerations and accelerations which and breathing which has a lot of holding In between them are things that psyche down. they automatically also bring our heart rate Lower. Relaxing Our Muscles a Little Bit Checking that our faces do not structure ourselves shoulders are relaxed that's another thing that can help listening to music that is Softer Lighter Imagery That Is More relaxing so a forest a mountain things like those are things that can work us down talking slower moving around slower lower pitch all of these are psych down Techniques What You Need to Recognize Is that each which person has their own different Kind of zone. so not every player Not every player prepares in the same way Needs the same kind of arouse. If he watched the recent Olympic Games then Nova Alias who was the sensation on track and Field. when he used to be about to Start his race. he bee standing at The Start Line. Rather running forward. Ahhh He used to actually jump up 6 feet high. so imagine you are standing here and your Your friend, your competitor stands here and suddenly his feet are higher than where yours Is the head at right? so this was something that he Would I be able to psych myself up and feel a lot more? Energetic Some Players Like Michael Felts on the other hand would want to come down they wouldn't you want to sit alone in your locker room with their headphones on just breathe just Relax. so every player has their own Technique any every level of where they want To be. so for all of you also notice Where It Is That You Perform Best The Stress You Need to Be How Energy You Need To Be Noticed The Task That You Have At Hand match that in place so that you are then able to Perform at your own individual zone of what works for you okay now we are going to be talking about Developing Anticipation this is an interesting quote also i skate To what extent Puck is going to be or not it's bean there was this is something you can find on YouTube as well this was a thing done cristiano ronaldo where he was Varying Eye Tracking Goggles Which I Spoke About Earlier and What They Wanted to See Beginners and Experts Notice different things they focus on Different Aspects and So When They Were Finding This Not Beginner But Nervous So when they found this the two people playing together wearing i Tracking They Found That the Nervous Player Was Looking at the Ball and where looking at the ball he was trying to get hold of control of the ball and trying to kick it in a certain way when they Look at what Ronaldo was looking at found that he was not looking at where the the ball was he was looking at the angle at which his opponents The Foot Was Pointed and the Hip Was Moving Towards. Right? you will find this also In These Racket Spots That Are Rather Than Looking At the ball. Expert players often look at the Position of their opponents hands. to be able to to recognize where that ball is going to Go next, where they going to hit it. So, Because I am able to do that, I get may be half a second more time because I have been Able to understand these patterns. half a second more time to actually be able to resond to that. so my response is going to be better because i am going to be able To predict the outcome better. give it to me extended this study and what they did was they made a player kick the ball from the corner and this ronaldo had to intercept the ball kick it Into the goal. Right? and what they found was What they did was that when the opponent kicked the ball they switched off the lights there was Darkness And they found that Ronaldo was still able to intercept the ball why did that happen again he was able to look at where he was Able to see where the players foot was which angle it was moving at which direction it was moving at the force with which the the player's foot had moved the sound of the ball it was the it was moving and that was it enough information for him to be able to make His Calculations And be able to respond to that. Right? So This is where the power of anticipation comes Into the picture. so there is enough research that says that people who are experts in there Fields are able to recognize patterns a lot Peacock. Rather Than Just Looking At Single Situations. to do this, it's important to Look at the Bigger Picture. look at what Connects with what it's important to be aware of our surroundings a bit more okay If You Just Micro Focus on One Aspect We are not going to do it but if you are reading more if you have a more broad idea than you have Heard on the Butterfly Effect Right How One Butterfly flapping a wing in one part of The World Effects Something Completely Far Far away so the more we are able to become aware of the bigger picture the more effectively we are going to be able to perform Three are any questions? [music] you are taking on people who say they perform well Under stressed. does that mean people who Perform well under pressure are better at Playing sports is better than a bad job. No, that's not necessarily true. anyone can play a sport and anyone can play a Destiny do a destiny job. it just depends on what your interests are at. more than Anything else. i don't think this There is a lot more that comes to performing Under pressure. when we talk about Performing Under Pressure in the Non-Sport Activity. we are usually talking about Motivation. that people tend to delay things Until the very last minute. before giving Actually start working on it. So, come Treat that more as procrastination. and then end of having your back against the wall and you suddenly have to react rather then actually being about you performing Better in that moment. Yes, Some People Do perform better under certain amount of Stress. but the context where it is Used to be a very, very different thing. am but No. there is pressure involved in everyone Job, right? you could be a lawyer, you could be a Police officer, you could be a psychologist, You could be a student, you could be a dancer. Just about anything. pressure something you will Experience Across the Board. Whatsit is that you guys learn to be able to Channelize it and use it in the most Effective manner. Ok? this is the topic i was talking about when some of you were Talking About How Refocusing Is Something That Can sometimes be difficult. if you want to Understand zoning in then at that time one moment sorry just see when talk about this or So if you want to understand zoning in Which is the zone and which is the flow state You are able to focus on the present in the here And Now Rafael Nadal Is Actually Very Interesting experience to watch as you see all his little ah behavior that's what he is Used to do when he was singing up for anyone Point. so he said i put two bottles down At my feet. it's a way of placing myself in a match ordering my surroundings to make The Order I Seek in My Head Right? so there are two parts to this Topic. One is the waiting game and one is Getting into the zone. you know what we have to realize that is the time when we feel the The most awkward is not actually where we are Competing and Performing as It Actually Is when we are waiting So before the time when your match actually it starts and you may not feel as stressed Once You Actually Start Answering Your Questioning Your Chances Are Feeling More Get stressed the night before your exam Morning of your exam and in board Exams When You Have Got Question Paper But you are not allowed to answer it yet. there so Much uncertainty at that time. there is so much Waiting at that time. That's That Anticipatory Anxiety tends to become a lot higher in That moment. which is why ah some of these Sports Like Tennis Are Actually Found To be mentally a lot more challenging. because If you look at the actual playing time in a Tennis Match It's Very Little. but the time Around that playing time. the time between Two points, the time between two games, two two Games, two sets is so much bigger. that you are actually waiting not playing most of the time and you are actually playing for less Time. Of the match, right? and what happens in That's the case, this anxiety is a lot About overthinking and worrying and planning and Preparing for the Future. so there is An Inverse Relationship Between Our Thoughts and Our Emotions and Our Behaviors. Right? So The More Actively Engaged I Am in Something then less my mind will have an Opportunity to overthink where as if I am Not actively doing anything. I am just City on a Couch. I'm in bed, not Sleeping But Just Lunging Around My Thoughts Tend to wonder a lot more. that's the time i Try to worry more. I overthink more. I Become more self-conscious. I Start Trying too hard. Ah self doubt comes Into the picture. All of these things happen. All of these things happen when we are sitting Idol, Not So Much When We Actually Are Performing. so, when you're in a Behavioural Mode, Your Thoughts Are Limited. When you're thinking too much, your behavior R. Lower. so in sports psychology it's important to focus a lot more on the behavioral aspect so that you are not Overthinking because you play your best when You allow yourself to just play unheard Where you are not overthinking it trying to control it because remember if you are an athlete or doing anything that you Are you experienced that you have been trained? Yourself for years so whatever patterns you have kind of installed in your body these are things that are now automatic you don't need to give yourself too much Instructions on how to do it. so for Example Samu drives the car. Right? when you are a Beginners need to tell themselves okay this is First gear, second gear, this is the clutch, This is the break. you have to be very focused At it. but once you have 10 years of Experience driving that car. you don't Need to think first gear, third gear. You do you do you need to think break Steering wheel. it's just something that Happens automatically. and if you start Overthinking it. chances of you making a Mistakes are actually higher. so getting into This zone means how we deal with that waiting Time to make sure that your thoughts reduce. Our behaviors get activated and we Get into that state of flow where we are Just in the Moment Focusing on What It Is That needs to be done. so for this ah a lot of players have Routines that they use. now these routines start sometimes a day before the match as Well, right? so players will often have the same kind of routine the day before the kind of Warm ups that's what they do. what are the foods that they like to eat, what time they like to Sleep, they do a little bit of a rehearsal, they make some notes if they want to give me Watch something, read something. and then, same Thing in the morning of also. so, what are the exact things are going to do in the Morning. P.S. Get Ready in a Certain Way Order. They eat in a certain order. that a Certain kind of food. They may talk to certain Ficus religiosa. So it's chalked out very well. in Fact This Anticipatory Anxiety If It Is Left unchecked can become so problematic. I was once working with the player. Something Very common. They wood play very well. when there was a match In the Morning Hours. but if there was a match In the evening hours, they would make a lot more Mistakes, not playing as well. because in the Morning you just get up. you start Moving to get ready. And before you know it, You are in the game. where as, if you have your Matching the evening, you have a full day. you have a lot of free time, a lot of time to Think over stress, worry about it. So, in That's time, it's important to create a Routine for the Rest of the Day. so that you are Not thinking about it, you don't give up ideal Space for worries to come into your mind. So this is something that is a routine for the Entire day of the match leading up to the competition. at the same time you also have pre Game routines just before a match or just Between two points also. So, Ah For Example, like I said, when you bounce the Tennis balls are a certain number of times, That's you getting into a bit of a zone. And let's say you have 10 seconds 15 seconds Between two points. what do you do in that Moment in that time right? so first two three seconds you take a towel you towel off That's you saying ok previous point over. Right? or may be you if you look at a sachin Tendulkar from way before when he used to play a point ah play a ball after that He used to shadow that. so that was his of revising what is the correct thing that he is Needs to do it in that moment. after that what you do after that you reset how you do reset you take a deep breath get your shoulders up Your body language in order to tell you what to do you do you strategize for okay what my The next point has to be then what you do then you start your focus shifts externally to the ball you start bouncing the ball or you start looking at where the flag is you do that calculation and you get ready to hit you get ready to start your ah movement the same you will find in people who are you running up for a gymnastics thing same The Thing You'll Find If You Look at the Javelin so if you want to see a javelin player what is the movements that they do it just before they start there up that Is there a pre game prep point routine that they are using to get into the zone these tales The mind that's okay and the body that's okay it's okay Time to Start Acting Like It's Time switching on an automatic thing and automatic chain of motor movements that give have practiced for years and years on end Does the Fight of Light Response Help Us During exams Monisha is asking and Should I learn to work through it? Honestly A certain amount of stress is fine. If you have a certain amount of stress You are still able to focus. that's not a Problem. The first approach should be to try And accept it, normalize it. recognize That everybody is going to be awkward. in that Moment. So, just because you are awesome, hand is shaking a little bit, doesn't matter, as as long as you are able to still focus and Still do your exam. But, if you find that You're getting stressed, overwhelmed, to a Point is, where are you blanking out, you aren't Able to focus on it. you are forgetting things, then that something were you need to Learn these soothing down techniques. to be Able to work yourself down. it will also This will probably help you to speak to yourself Parents and teachers to understand if there is there some greater anxiety that is at play, Learn to Deal With That as Well, So That's This It should not [ __ ] us in that moment. So, Some amount of stress is good. but if it crosses a certain threshold and we feel More stress and it impacts you Performance Negatively, We Need to Address It. This is my favorite topic. Chums End Chances creating your own luck. ah this is a Quote this ah player head. I did a little Wink at the camera. And everybody loved it. It Give me good luck. Win a lot of races with My luck. so, a lot of you may have some little Lucky Chums of Your Own. you may have one Particular lucky shirt that you wear. you may have A particular pain. that you use a certain The thing that you say to yourself is a certain food That You Should Eat Before Going Into It Something important. so these are lucky chams That we all tend to have an example of this is if you ever watched basketball You will notice that basketball shots are Very-very big and if you trace the history of that that's because michael jordan when he first when he started playing for His College Team before that he insisted that he wanted to where are his high school shots in which he used to play because those were his lucky Shots. So the NBA team that he was with actually design shots that were larger so that he could wear his high school shots under those shots which were his lucky shots and That's what led to this entire trend of All basketball shots being a lot bigger There is no other scientific reason for it. It doesn't make it more comfortable or nothing Like that. but a lot of players have these Little Little The things that they do. there was one eye red About Serena Williams Not Verifying the Same socks through a tournament because she feel like those were her lucky socks and she Didn't want to change that. ah you all may have Notice. you know you sit in a particular angle when a match is happening and you feel like oh if I move then something someone's going to get Out. So I am not going to move. so there is a lot of these little little chums little Good luck doing the things that we want to create. when we are talking about any kind of Performance now why do we do that there is so much that is uncontrollable in the world of spot right you prepare so hard for so many years but then anything can happen in that moment it could be similar with an exam you Studied all around you you study for 2 years three years sometimes and still there could be a question you don't know the placement of that question could be different there could be Some other distractions things that happen. So It's a lot of uncertainty. so sometimes when we use this good luck Chums that we create they can actually feel like that uncertainty is in our control And they can provide a little bit of order In Our Mind. Rather Than Us Getting overwhelmed by the uncertainty by the Things are not being in our control. it can make us believe that things are in our Control. so that we are able to focus a lot Peacock. On the things that are actually in our Control and perform them to the best of Our ability. So if you feel like luck is on Our side. We are going to feel more positive. we are Going to feel more confident. and again Remember if You're Feeling More Confident then you are chances of setting better goals, trying harder persevering are a lot Higher. Ah for Harry Potter fans, an example of this is ah it's called the plasivo Effect also. Ah So When Ron Was playing quizzes and he was told that he Has been given that good luck cham. hee plaid Really well. only much much later that he Realize that he wasn't actually given Anything. he just believed that he did and so that that belief can play a very Significant role. it can give us an The illusion of control. A sense of control. That I can luck is on my side. And So I can i am going to do very well in this ah Situation. Just to keep it in mind. am, this Works in situations which involve a lot Of skill and a little bit of luck. Right? So, these things that are purely luck, Driven. it is not a good idea to try and believe in these things because it's not Going to work. it's in this situation where you No, like your efforts are going to account For 95%. And 5% may depend on luck, Depends on the weather, your opponent, things Like that. those are times where you are using these Lucky Jumps Can Actually Help You. True or False Planning to Train to execution with obvious regulation of Your own has a higher probability of success Then someone who is more tactical in nature. Ahhh so different things have different timings When you need to use them. so tactical is something that will have more of a role to play Early in your training time. so that a lot of these tactics these patterns are build more strongly so that you can access Make them faster. and once you are able to get that Information in coded in a sense than you train for execution knowing that the Patterns the tactics are something that Going to come automatically. at the same time if you are playing in that moment Then you need to recognize what works for You in that moment. So, some players prefer If their coaches tell them tactics in that The Moment Some Players Prefer If Their Coaches Crack a joke in that moment some players would prefer if there were coaches just tell them Say something positive and tell them something like Ok just focus on this particular thing. So That will be individualized. Butt tactics are initially part of training and then gradually training will also the Later faces will include execution. ok next topic we are coming to is Visualization Visualization Combine Concentration Imagination Belief concentration is the ability to think about a single task and think without Interruption imagination is the creative ability to see yourself in a wide range of Situations and how you navigate them. Belief is unshakeable confidence in your Abilities. Players Actually Use Visualization Very Very off as a strategy. if you look at Studies Atom Has Been Done on Players Who Win Olympic Medals Versus Players Who Don't Give found those players who are good visualization control actually have a head Much higher success rate. so what are the things that how does Visualization help? Right? it's not just it's a very active process and the way That we use it in sport is very very Specific. So imagery for a confidence. Right? Imagery can be used if you want to see yourself Performing really well. you don't imagine Yourself having one competition. you don't Visualize yourself standing on the podium Alone. You Visualize Yourself Running That Winning race. you visualize how you are Playing That Your Footwork Is Moving Perfectly. your strokes are coming in the Perfect order. those are the things that you do To build that confidence. Imagery is something that can be used to Build skills as well. So, it's imagery is Sort of like a mental rehearsal. if i am let's say i am practising a particular Shot. Now on the field I can practice that I may be shot 50 times and after that I am going to get really tired but if at a while I am resting I can visualize that shot Happening again then there is research to say that does same neurons motor neuron sorry mirror neurons of those who actually tend to Get Activated and It's Like Rehearsing That Same Shot 50 More Times in Your Mind. this is something that can also be used if Let's say you know you're learning a guitar. If You want to rehearse your dance movements for something that's complicated If you want to revise certain formulas you play them in your mind and that's the sort of a repeat of that imagery ah of that skill by Itself. so imagery can actually be used as a form of rehearsal To be able to build that. some people have even said that, visualizing yourself doing it Exercise Can Actually Make You a Little Bit Stronger Build a Little Bit of Muscle well. Obviously will not compare to how much The muscle you build. if you are actually Exercising in real life but visualization does play a Roll there as well. Imagery Can Also Be Used to relax. so here is where you are Safe space visualization. Imagining Yourself on a Beach Imagining Yourself in the Mountains. Keep the Stream Flowing Near by Forest, Kamming, Cool Pleasant Wind, breath blowing. all of these things Can help you relax. immediately to Relax is something that we tend to use Offense with players in very late stages Situations like boxing and other martial arts Arts Where You Have About and Then You Have One minute break and then you have about it. So in that 1 minute break to work our selves Down. Visualization Imagery Is Actually Something that can be very effective. It Completely Shifts Your Focus Kam Down Your The Autonomic Nervous System Again Brings You Back in the moment. Now imagery is not something we use only for positive thinking and feeling Good Kind of Situation Imagery is Also something we can use to prepare for a big day so i may not actually know what the The Olympics are going to look like I have Experience Them Before But If I Can Visualize it I can start preparing for it a lot of times we also encourage Players to visualize things that can go wrong in a match right lets say your goggles will fill up with water your gun will malfunction am the weather it's going to be a little Slippery what are you going to do. so if you do you do you do you have time to Actually Physically Prepare for Those Things if you can visualize okay this mistake can Happen so what is going to be the solution. this mistake is going to happen what is Going to be the solution. so if you can actually visualize these things this can It can actually help you prepare for a big one Day. On that note, we are talking again about Recovery and Break. So, let's take another Quick 5 minute break. and we will be with you soon ok hello everybody welcome back we are on the Last bit of our internship today. it's interesting that every time an hour has pass some slide on taking breaks and Recovery starts. This Was Not Plundered Intentionally but well I yes it's a good thing. so next we're going to be talking About the Balancing Act Prioritizing Mental recovery. ah and ah this is something Ware Something that we often tend to ignore. A Lots of times we find that ah we tend to believe that if i work really hard if i work all the time 24 to 7 then i am going to actually be more successful and Unfortunately that's not true. am i remember talking to me when i went to law school Once Many Years Back to Take a Workshop on mental health and they were telling me that you no they need to be seen as people who are carrying two three files have a cup of coffee in their hands they are running as fast as they can they have one phone here one phone here they need to brag about how they have how many The Nights They Have Not Slept For and How The Little They Have Slept and How Stressed they are and it's only if they are able to feel really really stressed, will there be Managers think that they are working hard and that's when they will also feel like that's how they will do well and that's how they deserve to succeed right nothing could be father from the truth there needs to be a right Balance right? if you have ever looked at the Guitar Right If You Turn the String Too tight it's going to break. if it is to Lose it's not gonna play the right no no sounds strain sounds are gonna come out You need to be able to tune it just right for the right kind of sound to come so it's Not about working hard at all costs About Finding the Right Kind of Balance So When we are working with players and again this applies to students as well as It's not a great idea to just play infact i remember one of the support 24 The First Kids I Had Worked With Was a 13-Year-Old The Girl and I Discovered That She Hadn't Attended a friend's birthday party for two and after three years she started playing badminton because they felt that it would take Every Focus Away Right and the Only Intervention We did that was to make sure she attends at least some of those birthday parties so that she is able to engage with her friends have a good time Other hobbies are going to be various other Other things that we do right? so for n Athletes We Encourage Them read a book or do some art or some creative work Some Puzzles If You Like Doing Some Volunteering Activity. go out somewhere get anything another job or something else that you would like to In your free time play a spot. Perhappiness. it's really important for all of us to There are certain other things in our lives to look at Forward to. So, if I'm a psychologist, I Can't Just Be Doing Psychology and Reading Psychology and Talking About It 24 Se It It is exhausting. I need to recognize it. It's a job. it's something i will do for you Few hours in a day. but there is a lot more To me as a person. Then just that job. I need to make sure i have a lot of these others Aspects going on. so for students As well, right? weather its exam time, Weather it's regular does. make sure that there are other things a hobby that you have some other interest that you have some ah meeting friends social interactions physical activity some time for the rest of all this things are going to be important don't Just Read About Your Subject Read About other things as well its important too Be able to create this more holistic kind of one thing prioritize sleep right i remember asking people you know i imagine that you have an exam tomorrow and then you are Really stressed out and you feel like you Need to revise again and you have to revise this and you feeling really sleepy what should you do and people would say oh have coffee it this it that go jump around but frankly the answer was if you are feeling sleepy it's in the middle of the night you exam tomorrow the best The Thing You Can Do Is Actually Just Go To Sleep. Right? it can be hard when it is stressful situations and are nervous about the Next day. but ya sleep is going to be Variant for our overall Health, well being and success as well. infact in sports there is this The concept is called an athlete identity which is to the extent to which a player Identify with themselves as an athlete. So, I am I am a cricketer vs I am a person Place Cricket. These are two different things. When we say I am a cricketer I identify myself as only my role as a cricketer not myself has anything else Family member someone who enjoys other hobbies someone who has other qualities other trades and they found that people who have a very Tend to have a strong athlete identity Experience a Lot More Stress Than You Tend to Experience a Lot More Injuries and Struggle With Mental Health Challenges a Lot More Right because let's face it an athlete has to retire by the time most of us are Even starting out our careers in others Jobs. Right? so at least actually have Usually two careers. they peak by the time they Are in there late 20s early 30s at most. and then they have to deal with not being the Best Going Down and Retiring and Moving Forward and Creating a Whole Other Identity for Themselves, Which is Offen Very different from what they were doing. Another example is if you have an injury. So much of your self concept, self worth If It Is Tied to Spot and Where You Are injured you can't play at that moment what do you do? Ah self worth will start to go down. Confidence will start to go down. You Start feeling lonely isolated. Your Identity Will get impacted. where as if you have an Identity that has other aspects to yours Self. Not Just The Athlete. then even if you Are you injured? You will be able to manage better. If You Have a Bad Outcome If You Are Not Able to play as well as you lose a few times Again Your Entire Self Worthy and Entire Identity will not collapse so which is why making sure that there is mental Recovery which creates has all the others The elements are also going to be very important this is also something we Found during the covid time right when players var While Okay They Were Able to Compete But They Wort able to go out a lot more than they were stuck In their rooms. So, you are just thinking, Overthinking All the Time and Not Doing Anything But if you have other hobbies, you have The friendships that you cultivated, there are Things That You Can Do to Keep Yourself Engaged with which you are going to help you actually Perform a lot better moving forward. So for all of you out there make sure that yours Identity is not tied to just one thing. it's a mix of several aspects that Define who we are: Health The People in Our World Life's other interests, other hobbies and values all of these things will matter okay now we are going to be talking about Overcoming Setbacks I Think the One Thing That Spot Teaches Us More Than Anything Else Is How to deal with failure because of every moment in spot you are winning losing winning Losing and that's just how it is is it right and every player that you speak about will actually probably talk to you about how they overcame the failures that they Experienced in their lives. there is Very famous speech by Federer ah at one of His the universities that were honouring him. where he spoke about how he lost ah he Won Only 53% of the Points That He's Ever Earned Plaid. He lost 47% of those points. If You look at a game of badminton, you are allowed To lose 19 points. as long as you win 21, so your win margin has to just be 51%, it doesn't have to be a 100% if you look At cricket, right, you can give away 300 Runs, as long as you are able to get 301 end you're also not going to win every single Time the entire match. what happens is the The minute we give away a single point We Get Afraid We Start Judging Ourselves we get very harsh on ourselves and so because that's one point then Turns into several more points. So What's important for us is to learn how To Deal With This Set Packs. So Build Psychological flexibility. it's what Is there flexibility? Right? it's ours The ability to be able to go with that direction of gravity in that sense when we are able to push through some of the The restraints that we have. so psychological Flexibility Again Comes from the Third Wave CBT. so it's something that you will find In Your Acceptance Commitment Mindfulness Models. Which talks about adjusting. It's not just about how things should be. what should be absolutely perfect but it isn't About Accepting What Has Happened I have lost these points okay I have lost this match what do i do now ok this Was a really important tournament coming Lost It | What Do I Do Now Rather Than Sting Stuck in the Past You Dropped a Catch Rather than judging yourself in that moment Rather Than Feeling Really Angry With Yourself you have to move forward how do you do that first you do the switch off switch on then you Switch off from the previous point you move to the next one you don't judge yourself Harshly you recognize that it's normal to Make mistakes. infact i think if you didt make mistakes, life would be very Boring at least in sports. Right? Imagine A game where you're always winning. it will be so Boring. You Get Born You Won't Want To play that. Winning is we want to win. Winning is fun because it's difficult. it's Challenging. it doesn't do something like that Happens every time. Right? So, mistakes R part of the game. champions are people are able to recover more effectively from those mistakes rather than people who are kind of just go on that downward spiral so rather than Judging yourself uses those mistakes as Learning Moments Where You Are Able to See okay what are the things i need to be Doing in fact when we are talking to Players about a game right they deal very Differently With When They Win a Match Vs. then they lose a match when they will win a match they will relax they lead something nice they Meet meet their friends. they might do a A little training and they will carry on. But when they lose a match, they will shut themselves Down in a room. they are going to start Watching that match again. give the cane right down All their floors. they are going to train for 10 hours that day to make sure that floor Does not happen. this is not the most Effective strategy. The Idea Is To Reset Bounce back. So, what we encourage players to do To do is whether you win or lose, you approach the End of the match, the same way. so, i will give You spend half an hour to feel happy and feel sad, That's fine. feeling those feelings is Normal, it's human. so, nothing wrong with It. But after that, it's important to Approach those games the same way. So, Weather You One or you lost, either we watch your match again If you want to. Whether you are one or you are lost, look at the things that you did well, even in the games that you Lost. Recognize, celebrate the things that You did well. recognize the things that you Can learn from them. things that you picked up up that you could have done differently that you Will do differently moving forward. you need to do this event from games that you Didn't play that you one at. you need to Still look at what you could do better. it's when we are able to approach every point in The Same Way Afterwords. Learn from it, Celebrate it, Move Forward, Reset, Stick To the plan, keep moving forward. that is What we need to do. Right? because winning And losing it is like I said it's going to be constant it's about people who are able to bounce back quickly from that losing a point who are going to Be Successful in the Long Run boost don't block dunks ah so much of what What we do today is determined by perceptions of People Write It Impacts a Lot of Us Motivation It Impacts Lots of Us performance so when we think about Performance. What we don't realise is Performance is not individual. Performance It is actually a social psychology phenomenon. Right? when we are playing alone we call it Practice. when we playing in front of People we call it a match a performance. So Performance is a social psychology phenomenon. so a lot of those aspects come into the Picture. so am all of you if you studied social psychology you Might have studied the audience effect. Right? which means that when people are watching me Performance changes. Now how does it change? If it's an easy task and a task that I am really good at if people are watching my Performance is going to get better. if it is a match if it's a task that I'm not good at at and that's difficult and people are watching My performance is going to go down. Right? So, the presence of an audience has a Significant impact on our performance And that's something that we need to train for Something that we need to prepare for. Ah if you ever watched track and field Events especially high jumps. High Jumps and Long jumps. Probably both. you will notice That jumpers do this clap. where they got di Entire stadium to start clapping along Them. this is not something you will find Happening in a lot of other events. butt in some of these jumping events it's something That's very common. and how it started was that this player he was Starting Up. ah he was doing particularly well at that time and he was just about to do run up and he just Clapped His Hands Three Times. End what happened there were some drunken fans in the watching and they mimicked him and they Clapped. so he was very amused anyway he run and he did he jump then next time he clapped again three times you get six attempts and rather than three people this time more people watched more people clipped together and his performance improved then he came back he did three claps again this time half the stadium Clapped along side with him gradually by The Sixth One Everyone in the Stadium Was clapping along with him and he was doing this claps and he found that he was is Able to actually set some national records and American Records. take it take it take it take it take it take it let's forget which one. Ah Hiss performance actually improved because of the energy of the crowd again its Psyching up in that moment which was able To make him perform better. Right? So, if you are doing any kind of performance, it it's important for you to make sure first that your own Preparation is true that you have recognized it even if people are watching, it's only going To get better. It's not going to go down. It's time to practice with these crowds. it's a good idea to stay away from the Chatter the Speculation. I remember when India was playing New Zealand before the T20 World Cup Final Am and Was I Think it was a semi-final ah and the same match two Years Four Years Back They Had Lost Against New Zealand. and so a lot of people are asking us you know what's going to Happens. last time also it's new zealand That ah defeated India. so it's the same thing going to repeat again what do we need to be careful of and things like that end What we found: the solution to that was making sure that you know the player stayed away from that chatter so they went listening to the news that stayed Away from our mobile phones a little bit during that time when i am working with players making sure that they aren't noticing too much of the trolling or the Comments that are taking place for anyone Athletes Not Just Themselves But for Others as well trying to stay away from that Trying Speculation and Staying Away From the Eliminate noise and focus instead on what you have Done. so if you want to trust me Your own training, trust your own Performance, Practice with the Crowd, Use The Crowd as a way of energizing you, saying you up rather than it, getting you Down. Ahhh Epif, Essentially Sports Psychology Is Tightly Tied Up with Training Oneself. The The only way to train for the uncontrollables Is to train how to control yourself. yes Absolutely. you recognize that there will be The Uncontrollables. The More You Are Trend Yourself, the better your ability to handle the The Uncontrollables. there will still be times when you I may not succeed but your odds of succeeding Long term we're going to be a lot higher. Alternate stress are so, your man stretcher It's your work. but your alternate stranger could be late, you are also learning how to Play the guitar on the side. and you are also Playing a spot on the side. so, it's something else that preoccupies you, it's something else you focus on it's something else you think About you want to get better at. so that's Sort of what we refer to as an alternate Stresa. It can make us more reliant. The In a Drive Revisiting Motivation. This Is also one of my favourite courts. Racing is the fun part. it's the reward for All the hard work that we do. so here is where we come to the whole concept of Intrinsic versus extrinsic motivation. Intrinsic Motivation Is Going Too Long Term last better. Extrinsic Motivation Is likely to die out. alldo useful life There will be a balance of both of those things. Intrinsic Motivation If You Enjoy Something You find something challenging. you want to Derive the summary from it. you have a sense Of control over it. you have a sense of Purpose for why you do it. You enjoy it. that's what's going to make you intrinsically motivated that motivation is Going to the last lager. where as if you are only doing something because of the money its going to give you the trophies it's going to give you the appreciation it's going to give you that's extrinsic motivation in Isolation does not create intrinsic motivation Last very well. ah it creates a lot of Problems, Moving Forward. a lot of the pressures, result oriented thinking, Avoidance Based Goals, Things That We Spoken about, get tied into this. So, look Attend to your intrinsic motivation. don't just Look at when you are studying also. Gating A particular grade, getting into a certain Kind of a college. study for the sake of Studying, Try and Build Some Interest in It what are you doing. enjoy what you are Doing. and your performance is going to be Higher. You are need to motivate yourself, Frankly, it's going to be a lot lower than that Time. And I think no conversation is spot on Complete without talking about ethics right it's for us all to know what our own Value systems are so painful they don't mean anything to you Don't Get Afraid Courage Means You Don't Let Go Fear Stops You Again Why We Talk About Values is very core in third Wave CBT Mindfulness Acceptance The Commitment Models We Talk About Are Emotionally Based Rule Based Thinking vs Value Based Based Behaviors and We Need to Move Towards value based behaviour rather than Getting Caught Up in Emotionally Based Behaviors Which is how we are more emotionally regulated right and this is why i am also talking About Faster Higher Stronger Together This Is the Olympic model for anyone who doesn't know they don't talk fastest highest the strongest they are talking about getting better ah and together is something that was Added after the covid pandemic made happen because they realise we are all in this together And it's not just about competition Sports extends a lot more beyond this ok now i'll just give you a little bit of a Snapshot as we and about the Paris 2024 Olympic Games and Some of the Initiatives That were taken at that time so abhinav bindra is actually someone who Been very closely involved in athletes mental health ah so he is one of the ambassadors ah ah human well being must be At the Heart of Elite Athlete Performance. Athletes should feel empowered and nurtured both Physically and mentally. Mental Health and Physical health are two halves of a whole and Care for both must be seen as a Priority. we can't look at athletes as Machines as Robots. just as numbers as Scores, Gold Medals, 87 Meters, 88 Meters. Athletes are people at the end of the Day. And people matter. and as sports Psychologists also we were two huts. Forest is performance enhancement but the other is Also personal well being. making sure that The players are working with us and are happy. because also if they are happy one they need to Be happy and healthy. at the same time there Performance will also increase and improve Actually. Ah But That's Not Why We Do It. we do it because we want people to be Happy and healthy. so the ioc which is the international olympics The commission has been talking a lot about athletes Mental health and these are some statistics that they had gotten out a few years back Where They Found That 33% Elite Athletes Reported symptoms of anxiety depression 49% of athletes reported sleep-related problems Problems 19% Alcohol misuse 40% Experiencing Barriers to Help Seeking Relating to Stigma So Just Like One and seven people in the world experience a Mental Health Difficulty Just Like 300 Millions of people in the world have depression. Ahhh The same also applies to athletes Are people at the end of the day. so they can also experience several of the same mental Health Challenges That Other People Do. Right? End but what happens is that there are a lot Of stresses that are unique to spot. So Training away from their family for a Long long time. Lots of changes in time Jones. Chances of injury, very high pressure situations, a lot of public criticism, Fast successes, fast failures, ah Traveling at a time zone i told you. a lot of spots have this idea of a Certain Kinds of Body Image Where They Are Judged Aesthetically. So, Things Like Some Kinds of swimming, gymnastics, figure skating. Where eating related issues can become more Significant. So Athletes Do Experience The specific mental health challenges a bit more as well at the same time because there is so much of a connection of athletes being Strong macho this that the other that's talking About Feelings Reaching Out for Help Is Not something that's very common. so a lot of Athletes who are struggling don't often reach Out for help. so am what What the IOC is which is the International Olympic Commission dud this time was that they give Put a lot of emphasis on the athlete's mentality Health and Well Being. so in the gym in the In the Olympic Village There Was This Massive Gym and imagine 100 treadmills and imagine the athletes who are running on those tread mills And Lifting Weights Was Quite a Side But A massive two story gym. and at one and of The Gym Was This Area Called The Mind Zone. Right? And notice how they have put it right with the physical training system Recognizing that both are equal Important when it comes to an athlete Performance When It Comes to an Athletes Health. so this is pretty much what it looked like Like from inside very handy. Very quiet. They had some paint by numbers. where you just Head to sit and paint. Ah very nice sceneries. Ah De Head Places where you could write post cards and send Them to your family and friends. they had Some yoga mats. you could just rest Relax. Some People Would Read Books. they had Virtual Reality Ah Headsets. Which Head Programs for Relaxation Programs For building confidence. so, a lot of Players Before Their Matches, the Few Days Leading Up to Their Matches, Wood Actually Spend some time here, to be able to focus, To be able to relax. so, this is a mind The zone that they started. they also had a Helplines that they run in 70 international languages and information about these Numbers were there on pamphlets in the bathroom stalls it was there there was also Information about social media how to deal with ah that kind of thing how to not let Too much excessive phone usage impacts them another interesting thing they had was Actually AI powered social media support which is that they had an ai that was Tracking Each Athletes Social Media Public Profiles Could Be Instagram, Twitter and Things Like that. And if there was any trolling that was happening those messages Automatically being deleted. Right? so that Was one way in which AI was being used to make sure that the games are a lot more Positive experience. They Had Mental Wellness Experience Experts For the first time. so which is which is Where Doctor Sameer Parikh and I Had also gone as the mental wellness experts For India. so every country grew along Mental Wellness Experts This Time Because They wanted to ensure that mental well being Matters. they have been doing a lot of work in Education and Research. also education in terms of they have ah Diplomas and Certificate Programs One Year Long, Six Months Long in the Field Of mental health for alright spot. there have been a lot of research papers, a lot of Consensus Papers, Conferences That Have Been Happening. Dev Launched Assessment Tools which are They called the sport mental health assessment ah tool snat one and a social ah sport Mental Health Recognition Tool. so these are Tools That Mental Health Experts Also Use have certain information that athletes also have that they can diagnose basic mental Health Concerns That May Be Happening So that those players can be directed to ensure that they get the right kind of Help. The recently also launched the The concept of mental health ambassadors which Are athletes Olympians who have become mental? Health ambassadors who are talking about there On Mental Health. the idea behind this has been to reduce the stigma to get People to Recognize that Mental Health Matters To get more and more people to open up to talk About It Get the Help That They Need So am in fact the Indian Olympic Association also made a lot of effort this time in ah In Terms of Athlete Mental Health Sending Mental Wellness Experts & Sports psychologist along with the team a lot of Focus on building a sense of positivity as well not just focusing on results but looking at The Overall Athlete Experience Making Sure That they were happy and healthy. whatsit to Recognize that interventions need to come at Three four different places. one of course n Athletes through their journey eight years, 10 Years just like they're working with them Coaches, their strength trainers. it will Help if they also have psychological support to become mentally strong you know mental Conditioning as they call it. then it's mental Health support in that moment in that high pressure environment how are you dealing with the Pressures Media Pressure Journalists Coming And talking to you is the draw that you don't get Being able to sleep in the village at last de because you are nervous expectations of Family members getting certain messages on The News How Other Players of Your Country are you playing how that impacts you how to stay motivated during that time end it's not just there it's also so later how they deal with the wins and losses that they are Experiencing right because a lot of this Players You Want Them to Keep Playing After one Olympics as well as some players have Played five six Olympics. so how they Perceive those wins and losses among some players Experience crashes. Michael Pheles in His The Documentary Weight of Gold Has Spoken About the crash that he experienced after Winning a gold medal? Not something that we think about of course. but sleep How players handle the highs and lows too make sure that they are able to be healthy also sustain their efforts for a long time Period of time. so it's before during As well as after the games after any big Games That This Kind of Support Is Actually needed. Forest The last thing that I want to talk about is Ethics and Sports Psychology Before We and because this is something that sport Psychology can sometimes be a high profile kind of a thing you may be interacting with a lot of public figures as part of that And there are a lot of challenges that may arise Come into the picture. Ah the biggest one is ah Confidentiality. Right? so remember that The ethics and sport psychology need to be The Ethics of Psychology and Mental Health First and Forum. so first of all for most I am a mental health practitioner. i am a Health care professional. I am a sport Science Expert Mach Letter. Right? So, you will Never have I ideally should not have. if you work To the player, it should be entirely Confidential. People should not know about it. you can't be posting congratulations messages Posting photographs ah with them. Just like you wouldn't be with any other client that you Were working with your athletes at the end of the They are also your clients who need to be treated with the same respect same Confidentiality. So you could have been working with the player who Is one in Olympic gold medal. but you can Not be taking credit for it. you may have contributed this much to their journey end regardless it needs to be something that is Confidential. because if you are not able to Maintain That Confidentiality You Are Not maintaining the trust that you have with the Athlete As Well. so confidentiality is one similarly ah you no taking gifts ah taking sports merchandise, taking Access to tickets, things like that. all of Those things need to be avoided. Taking Credit for someone's performance is something That needs to be avoided. ah it's Important to maintain cultural sensitivity. So recognizing that different players come From different parts of the country. Give have different value systems, different Belief Systems. Rather than imposing our own Values, we need to recognize what there is R. try and deal with them in a way that Align with their value systems. another conflict that we have Experienced is You know where you draw the line between the health and well being of an athlete versus the Opportunity to win a medal so if they play if they are playing with a lot of injuries Making Sure That Your Aim Does Not Over Arch Are the players right? So, if the player can You actually get hurt and it can end their career but you think oh they have a great Chance to win, so you encourage them to play. That can't be how we go about it. R Goals Have to be exactly the same. as what the Players goals are not the team's goals, not the The coach's goal, not the federation's goal, not the Sponsors Goal. it has to be the player the Athlete because that's what matters first and foremost. also certain challenges that come up which Don't come up in other fields. are things Like, you know, where you do those sessions. So, When we go for an event like these Olympics, it's possible that you have to do it It. In a hotel lobby. sometimes as well ah and in a cafe area as well but even later If You Are Sensitive Towards That Confidentiality if you respect the Players like small things to make sure that you are as a psychologist the one who i is facing other people where the athlete has Their back turn against them. so they don't necessarily know who I am there they don't I necessarily know what emotions are being Expressed and things like that. so these are there small things that we need to do which we can do which we can actually go to long way but something that we need to be very careful of i think no conversation on Sports Psychology Is Complete Without Just a conversation on ethics as well. Ok. so that brings us to the end of our Content. ah like i said a lot of what have spoken about today is based on the Champion within which is a book published By Rupa Publications. ah the attempt has Been to use self sports psychology but Use it for people in their everyday lives. Not Just Restricted to Athletes But I Think we can all learn a lot from this Topic. Ah you are aware of the drill. Ahhh Hopefully we are not on socials. but if you are Then these are handles. Tips on mental health. you have these logos That are don't recognize. These are our contact details. Helpline you are aware of 8376804102 remember that you are all students but at the at the end of the day we all have a chance to be Mental Health Advocates Who Is What What Matters Most Here Thank you alright if we have more questions we can take them can you please elaborate between Elaborate on the relation between isolation and Intrinsic Motivation That's Interesting question ah so when it comes to Intrinsic Motivation There is a Theory Called the Self Determination Theory by Ryan and desi where they talk about three Aspects they talk about Ah a sense of mastery which is where you are Want to gain control over your environment. so even if you see a baby walking around a You Know Two Year Old Infant Toddler Three year old kid they are consciously trying to Understand the environment. they are trying to Take control of the environment. so when We see a challenge we want to overcome it. So That is a sense of mastery. that is one Aspects of intrinsic motivation. Seconds Aspect of intrinsic motivation is a Sense of autonomy. how much control do I have on On What Am I Doing? how much control do I have control over the choices that I'm making is control. these are two aspects of Self determination. The Third Aspect Is Ah Relatedness. so if the activity that i am doing gives me a chance to build a sense of The community that gets me in contact with other people i have a sense of room than that is also something that can make me feel more Motivated. so these are the three common Factors of intrinsic motivation. so yes If you are doing certain activities and you R Intrinsically Motivated. Having Ah Social interactions are definitely gonna play A roll. oil like to say i believe that life Is a team spot. even if you are playing an Individual spot, it's not an individual Spot. there are so many people behind the scenes who are working with that one athlete two Be able to get them to reach where they are. So people matter make sure that you have a Support system. Make sure you support your Pierce as well. and doing that is something that can be very effective for your Perform as well as yours Your motivation, your mental health. If You Guys Have Any Questions Feel Free To ask mee something that people often ask and I haven't Spoken about today is qualifications for Sport Psychology now you have masters courses that are Available in the field of sports Psychology did not exist for a few years back ah but with the ministry of youth and ah Sports Youth Affairs and Sports Promoting sport a lot more than there are Two Three Universities That Have Started Doing Masters Programs Ah In Sport Psychology as Well. so now that wood Probably be the best approach. otherwise Prior to these there were masters programs overseas and you could do a Masters Here in Psychology and Then Do Other Certifications That Would Equip You With Those skills. Ah Rajat I am a software engineer Planning on building a solution in sport Psychology Would Love to Connect with People Who R interested. it's a personal project Want to build something impactful. that Sounds Very very exciting. I am very glad And if you want any inputs from us feel Free get in touch I would love to contribute Shottak brought a psychologist for Wimbledon match you know why that's done yes a lot of People do travel as psychologists well because again it's a very high it's very high pressure situation ah so it's ah there are two aspects one is the support that you are able to give them ah before the match in someways if you look at it You know two days before a match. there is only That's much technical training that you can do. There is only that much that you can change. But How Your Mindset Is Before That Match Can Ofn be a make break. So, actually working With the Psychologist, You may not often realise it. but that Psychologist may be late, if there are any Part of your team, there should be a lot more cud into what's going on with you, be Able to notice your body language. Ah, B Able to observe how you are playing the match As Well, Contribute, Look at How to Move Forward. Why a Specific Person Brings a psychologist for their Wimbledon match is it's difficult to say ah but this is something that is becoming gradually more and more common Where psychologists are accompanying players do i play tennis ah no i don't play I had learned tennis for a couple of years when i was in school already my sport which i used to play Competitively was badminton a but tennis and Badminton are actually my two favorites sports to watch ah grona watching a A lot and they used to be a lot more tennis. Tennis Was a Lot More Accessible. I slept used to watch that a lot more than likely a Lots of my examples even in the book are Actually from the field of tennis. Ah Again Because of the down time in tennis it's it Mentally one of the more challenging sports. so it's interesting that some of those Examples come from behind. personally always Been a Federer fan. ah but today should be Interesting. Ok? I think that's it for now. I Hope I have answered all the questions. if they anything else please does sport psychology Do you really have scope? wow that sounds like a Van Interesting question. yes sport Psychology really does have scope. Ah I Wood Like to believe. I think psychology is still a Very nascent field. ah all kinds of psychology i think still has scope and the The World Is Moving Towards Super Specialization. so while sport Psychology is at the end of the day an upside field of psychology but yes i think it is Growing You know if you look at places like the UK and things like that even till 20 years back var accompanied by about 20 and 10 psychologist sport psychologist in India it's still very nascent very new in The US Every College Team Has Its Own We are a dedicated sport psychologist very very far away from that so the The entire ecosystem needs to grow and The Sports Psychologist is Growing Along That's what investments in sports are also increasing and so i think it's a hole it's a larger change that's happening and Sports Psychology Does Have Scope Yes Sports will have its own challenges ah lots of different stake holders that are Involved in sports you have different Government Organization You Have Different Private Partners Different Non Governmental Not for Profit Ah Different Sponsors, Team, Status, Ah All Of That Happening. so yes they are different layers Different all of that. but yes i do believe that It has a bright scope. I Think Sports in india has a bright future and Sports Psychology Does Too. have you ever The thought of working with only sports teams and is that a very challenging job because it Sounds very demanding. No, I have never thought of working with only Sports Teams. I like if I do it regularly Counseling as Well as a Sport Psychology and I like I like the variety that that gives me it's a lot more being able to do these multiple aspects is something that i Find more enjoyable it's a personal choice Lot of player sports psychologist do attach themselves to a single team when it Comes to Teams and Individual Sports even in team sports ah you will find that The work that we would do is actually 80% individuals. So Individual Sessions with each athlete working on there Specific aspects and then 20% off it would be how they are working together as a Team. So there will be a blend of that. But I THRILLY ENJOY THE WORK I DO AT 40, SO I Don't plan to leave to join anyone Particular team. If I can share my socials anug can Probably share them. its divya Underscore Sports on Instagram and Twitter. you will be able to find me through the photos Ah pages as well. is it necessary to be ah Good at many sports for this field? No it's not necessary to be good at playing a Sport. Aldo, ah it helps to be able To enjoy sport. so because you will be Watching a lot of sports. you will have to Understand terminologies from a lot of Sports. a lot of times have to watch those matches together with the athletes as well Understand what they are talking about. If You watch sports, you can also generally be more fluent with giving more examples to Athletes. so it makes them be able to Understand and resonate a bit better. but no You don't need to be good at sports. I Was terrible at badminton myself. if you are good at sports you become the Athlete. But no it's a tactic therapy thing As you like to call it. Rajat You Can Text The Photo Mental Health team and they can provide my social and we can connect for that project on the alright on that not i think aruna are you there yes yes very much here so thank you so much Divya Such an Insightful Session and I Always feel the feeling that always you know invites you from Sports Psychology Is Very Very Illustrative to real life situation as well. So Thanking you once again for the wonderful session And to all of you there is no assignment for today so please sorry watch the wimbledon final or so but do watch the wimbledon what is going on today and and yes so we will see you again tomorrow same time so til then thank you thank you once again Divya Bye