For elite athletes, coaches and managers participating in high-stakes tournaments, the pressure to perform is immense. Not only are they representing their teams and countries, but competitors, teammates and passionate fans watch their every move. In this environment, it’s obviously crucial that athletes have all been taught the mental fortitude and psychological skills to thrive under such intense scrutiny.
This reminded us of the versatility of ACT and the different ways that acceptance and commitment therapy (ACT) can make a significant difference to players mindset and resilience. Psychological flexibility is imperative when navigating difficult thoughts, emotions, and situations with greater ease.
Here are four examples of how ACT could support athletes performing in high profile competitions:
1. Dealing with performance anxiety
The prospect of competing in front of packed stadiums and large audiences could trigger debilitating performance anxiety in even the most seasoned athletes. ACT teaches techniques to accept these anxious feelings, rather than attempting to suppress or avoid them. By making room for anxiety, athletes can channel that nervous energy into optimal performance. You can watch Alison Maitland explain a great metaphor example “The wrinkly sock” on our resource hub.
2. Present-moment awareness
ACT emphasises the importance of being fully present and engaged in the current moment. This mindfulness-based skill could help them stay focused on the task at hand, rather than getting caught up in worries about the past or future, any negative press or things going on in their personal lives. By anchoring themselves in the here and now they could make clearer decisions and execute with greater precision.
Example: Using present moment awareness with Tom, a professional footballer
Tom, a professional footballer, struggles with performance anxiety, often worrying about making mistakes during matches, which affects his focus and confidence.
- Anchor in the now: Before taking a free kick, Tom grounds himself by focusing on his breathing and noticing his physical sensations (e.g., the feel of the ball, the texture of the grass under his boots).
- Mindfulness practice: Off the pitch, Tom practises mindfulness techniques, like mindful breathing or focusing on the sensations during stretching, to build his present moment awareness.
- Non-judgemental noticing: During matches, when self-critical thoughts arise (e.g., “What if I miss this shot?“), Tom acknowledges them without getting caught up in them, then brings his attention back to his positioning or the next action in play.
This approach helps Tom stay present, manage pressure, and improve his performance under stress.
3. Defusing from limiting thoughts
It’s so important that athletes understand that their thoughts don’t dictate their actions. By encouraging participants to confront limiting thoughts ACT can empower them to live their lives fully, and play at their absolute best, despite experiencing external pressure or challenging thoughts. Watch sport and exercise psychologist Jenna Ashford, talk about how she uses the “Disobey on purpose” exercise to demonstrate to clients that thoughts are not facts.
4. Identifying and living by core values
A central component of ACT is clarifying core values – the things that are most important and meaningful. For athletes, connecting to their deepest motivations and purpose could provide a reliable compass, especially when the pressure is at its highest. By competing in alignment with their values, athletes would be more likely to experience a profound sense of fulfilment, regardless of the outcome.
Example: Values in action – Sophie a professional tennis player
Sophie, a professional tennis player, feels pressure from external expectations. Through reflection, she identifies determination, sportsmanship, and personal growth as her core values.
- Linking values to action: For determination, Sophie commits to giving her best effort, even in tough matches. For sportsmanship, she focuses on respecting her opponents and maintaining fairness. For personal growth, she views every match – win or lose – as a learning opportunity.
- Using values in matches: When nerves or self-doubt arise, Sophie grounds herself by reconnecting with her values. She might remind herself, “This is my chance to show determination and grow as a player,” helping her refocus on what matters most.
This values-based approach helps Sophie stay motivated and perform with meaning, regardless of the outcome.
Integrating ACT principles into athletes mental training regimen could help give them a crucial edge. Through greater psychological flexibility, they’ll be better equipped to handle the unique demands of their sport and all the media furore, anticipation and expectation that goes along with it.
Ultimately, ACT isn’t just about managing difficult thoughts and emotions – it’s about thriving in the face of adversity and leaving it all on the field, these skills could make the difference between triumph and defeat.