Elite athletes are often faced with high-pressure situations that can lead to overthinking. Overthinking is when we analyze our thoughts without finding solutions or solving the problem. It’s like a vinyl record playing the same part of the song over and over. This can be detrimental to performance and overall mental health. Here are some strategies to help manage overthinking:
Understanding Overthinking
Our brains are hardwired to look for threats and make a plan to address those threats to keep us safe. These perceived threats may be based on past experiences, or may be the “what ifs” we imagine could happen in the future. These “what ifs” are usually negative outcomes. They bring up a lot of emotion (particularly sadness, worry, or anger), which means we can easily get stuck on those thoughts and keep going over them.
Who Overthinks?
Most people find themselves in situations at one time or another when they overthink. Some people are more likely to ruminate. People who have had prior challenges or experienced trauma may have come to expect threats and look for them more than people who have not had adversities. Deep thinkers, people who are prone to anxiety or low mood, and those who feel emotions deeply are also more likely to ruminate and overthink.
Strategies to Manage Overthinking:
- Acknowledge Your Feelings: When thoughts go on repeat, it is helpful to use both emotion-focused and problem-focused strategies. Acknowledging those emotions, using self-care techniques, and accessing social support to talk about and manage your feelings will be helpful.
- Problem-Focused Approach: Looking at what you would do differently (if the thoughts are about something from your past) and making a plan for dealing with future possibilities your thoughts are raising.
- Manage Your Stress Levels: It’s important to manage your stress levels by eating and sleeping well, moving your body, doing things you enjoy, seeing people you care about, and doing things that fuel your soul and spirit.
- Distraction: Distraction – with pleasurable activities and people who bring you joy – can also get your thoughts off repeat.
By understanding and managing overthinking, athletes can improve their mental performance and overall well-being. Remember, mental health and wellbeing is just as important as physical health in achieving athletic excellence.