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Sports psychologist: Anxiety often root of performance problems
By John Nelander
Special
to the Daily News - Saturday, April 10, 2010
When
their tennis skills are tumbling, or their slice is careening out of control on
the golf course, most people think of three solutions: practice, practice and
more practice.
But
there’s a mental aspect to all sports, whether you’re a professional athlete or
just a weekend duffer. Some people who are serious about improving their
performance are looking to sports psychologists for help.
A
sports psychologist won’t turn you from a 100-shot, 18-hole hack into a par
golfer. But a fresh mental approach to your sport can help maximize whatever
talent you do have.
The
root cause of most athletic performance problems is anxiety, says John Murray,
a sports psychologist who lives and works in Palm Beach. You can boil it down
to fear.
“People
tend to think about results, and that causes fear, because they’re afraid of
losing, or looking bad,” says Murray, who has an office in the Paramount Building.
“They’re afraid of letting themselves down or their team down.”
The
enemy is the old fight-or-flight response. As Murray notes: “It’s the same
response that would occur if a snake was about to attack you.
“It’s
an inappropriate response in this day and age, but our bodies haven’t caught up
with that. To break that response, you have to get in and do some serious
techniques, like classical conditioning and relaxation work.”
The
key is not to fight the anxiety response — it’s to make sure it doesn’t get
turned on in the first place. A coach isn’t doing an athlete any favors if he
stands on the sidelines screaming: “Focus! Focus!”
Imagine
this calming routine on the tennis court: You’re at the service line. You
bounce the ball once, take a deep breath, and then exhale. “Imagine a perfect
serve, and then let it rip,” says Murray. “I don’t want people to think more, I
want them to think less. I want them to be on auto-pilot.”
Action
versus anxiety
The
potential for anxiety to affect an athlete varies with the sport. In general,
the more time you spend actively engaged in competitive activity, the less
anxiety will be a factor.
Golfers
are particularly vulnerable, because only about 1 percent of the time on the
course actually involves swinging the club. That leaves 99 percent of your time
to worry about what your next shot is going to look like.
For
every hour on the tennis court, 15-20 percent of your time is spent engaged in
a point. That still leaves plenty of time to lose your focus.
“Contrast
that with a soccer match,” Murray adds. “There, you might be engaged in the
sport 80 percent of the time. In NFL football it’s 33 percent, which is why I
say American football is a more mentally demanding sport.”
New
discipline
Sports
psychology is a relatively recent discipline. The American Psychological
Association’s Division of Exercise and Sport Psychology will mark its 25th
anniversary next year. There are about 800 members nationwide, says Jennifer
Carter, president-elect of the organization.
In
its very early days, sports psychologists worked mostly with pros or serious
amateurs. Now, she says, more weekend athletes are taking the extra step. “It’s
usually about self-talk — how the athlete is coaching himself,” says Carter,
who works for a group practice in Worthington, Ohio, called The Center for
Balanced Living.
“People
have this inner dialogue going. We say about 200 words per minute to ourselves.
If you’re involved in sports, it doesn’t help if you’re consistently critical
of your own performance.”
Like
Murray, most psychologists use imagery to help people picture success on the
field, she adds.
Murray
has a general psychology practice as well, but 90 percent of his clientele has
sports or performance issues — and there can be performance issues in business,
too. He sees a lot of high school athletes brought in by their parents who are
hoping to see their kids score an athletic scholarship.
He
also works with some NFL teams, including the Miami Dolphins. He’s worked with
major league baseball players and NCAA basketball stars.
“I’m
still waiting for the phone to ring off the hook from the NFL,” he says. “Why
isn’t it? Because NFL coaches are sort of control freaks, and they want to do
it all in-house. But my passion is to help an NFL team win a Super Bowl one
year.”
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