fbpx

ACT for sport

Can ACT be used in sport?

Acceptance and commitment therapy (ACT) can be a useful intervention to support athletes’ mental well-being and performance. ACT is a form of behavioural and cognitive therapy that focuses on helping individuals accept their emotions and respond effectively to their thoughts, while committing to actions that align with their values.

Why should sportspeople and coaches consider using ACT?

There are many reasons why sportspeople and coaches can benefit from the use ACT. Here we have listed just a few of the key benefits.

Improved athlete resilience
  • Coping with adversity: ACT teaches athletes how to accept and embrace difficult feelings and disentangle from thoughts helping them bounce back more easily. Psychological flexibility enhances an athletes’ ability to adapt to changes in circumstances, such as injuries or unexpected competition outcomes, maintaining performance and morale.
  • Focus on growth: Through a growth mindset, ACT encourages athletes to view challenges as opportunities for learning rather than threats.
Enhanced focus and concentration
  • Mindfulness practices: ACT mindfulness techniques can improve athletes’ ability to stay present and focused during competitions and training.
  • Addressing performance anxiety: Coaches can help athletes accept anxiety as a natural part of competition, enabling them to perform better under pressure.
Strengthened team cohesion
  • Shared values and goals: ACT encourages teams to identify and commit to shared values, creating a strong sense of unity and collective purpose.
  • Open communication: Through an environment of acceptance, ACT encourages honest discussions among team members, enhancing trust and collaboration. Coaches can use ACT principles to help athletes express their emotions constructively, leading to healthier team dynamics.
A commitment to values
  • Goal alignment: ACT helps athletes clarify their personal values and align their goals accordingly, increasing motivation and commitment to their training and performance.
  • Behaviour change: ACT can guide athletes to make behaviour changes that are consistent with their values, encouraging long-term success and improved well-being.
Reduced burnout
  • Balancing expectations: ACT can help athletes manage their expectations and reduce the pressure they place on themselves, lowering the risk of burnout.
  • Emphasising enjoyment: Coaches can encourage athletes to reconnect with the joy of their sport, promoting long-term engagement and satisfaction.
Supporting holistic development
  • Mental and emotional well-being: ACT emphasises the importance of psychological health, helping coaches support athletes not just in their performance but also in their overall well-being. By modelling acceptance and open communication, coaches can create a supportive atmosphere where athletes feel valued and heard.
  • Life skills: The skills learned through ACT—such as mindfulness, acceptance, and commitment—can benefit athletes in various aspects of their lives beyond sports. By encouraging flexible thinking, ACT can help participants develop effective coping strategies for various challenges.

The integration of ACT principles into sport can create a more supportive, resilient, and focused environment for athletes. This holistic approach not only enhances performance but also fosters personal growth and well-being, leading to greater overall success for coaches, athletes and teams.

Examples of ACT in practice for athletes

Acceptance and commitment therapy (ACT) can be effectively applied in sports to enhance athletes’ mental resilience, focus, and overall performance. Here are several practical ways that ACT has been shown to benefit athletes:

  • Dealing with difficult thoughts and feelings: Athletes learn to accept their emotions rather than fighting against them. This helps them cope with anxiety or self-doubt that may arise during competition. Athletes can also use cognitive defusion techniques to learn to “defuse” from negative thoughts (e.g., “I’m not good enough”) by recognising them as just thoughts, not facts. This can reduce the impact of negative self-talk.
  • Practical techniques: An experienced ACT practitioner will have a ‘toolbox’ of techniques that they can teach the athlete and practice together. For example, practicing mindfulness can enhance focus and present-moment awareness, allowing athletes to concentrate better during performance. Another useful tool might be incorporating ACT principles into visualisation practices that help athletes prepare mentally for competitions.
  • Goal setting and values clarification: ACT encourages athletes to identify their core values (e.g., teamwork, excellence, personal growth). This can motivate them to stay committed to their sport, even when facing challenges. Athletes can then set goals aligned with these values, creating a sense of purpose and direction in their training and competition.
  • Resilience: Sports often involve unexpected changes and challenges. ACT helps athletes develop psychological flexibility, allowing them to adapt their strategies and maintain performance under pressure. Embracing and accepting setbacks and learning from them can help athletes bounce back more effectively from failures or injuries.
  • Dealing with performance anxiety: By accepting anxiety and focusing on values-based actions, athletes can perform better under pressure rather than becoming overwhelmed by negative emotions.
  • Facilitating open communication: ACT encourages open discussions about thoughts and feelings, which can enhance team cohesion and support among teammates.

Through integration of ACT into their mental training, athletes can improve their performance, enhance their mental well-being, and develop a more fulfilling sporting experience.

Using acceptance and commitment therapy (ACT) to enhance team dynamics

Alongside individual benefits, there are several ways ACT can be applied to improve team dynamics too:

  • Safe expression of thoughts and feelings: ACT promotes an environment where team members feel safe to express their thoughts and emotions without fear of judgment. This openness can lead to better understanding and support among teammates. Team members can practice active listening, helping them to validate each other’s experiences and build trust.
  • Building shared values: ACT encourages teams to clarify their shared values and goals. This alignment fosters a sense of purpose and collective identity, motivating team members to work together towards common objectives. When team members make decisions based on shared values, it enhances cohesion and commitment to the team’s mission.
  • Constructive responses: Teams often face unexpected challenges. ACT helps members develop psychological flexibility, enabling them to adapt their strategies and roles in response to changing circumstances. Through acceptance of setbacks and a focus on growth, teams can develop resilience, learning from failures rather than becoming discouraged.
  • Strengthened relationships: ACT encourages team members to connect with each other on a deeper level by sharing personal values and experiences, which can strengthen interpersonal relationships. Engaging in mindfulness exercises as a group can enhance focus and reduce stress, promoting a sense of unity.
  • Accountability and recognition: Taking committed actions aligned with values encourages a sense of accountability. Team members can hold each other accountable for their contributions to the team’s success. Emphasising that every member plays a vital role in the team can also enhance recognition and build collective responsibility and motivation.
  • Improved conflict resolution: ACT teaches acceptance of differing viewpoints and emotions, which can reduce conflict and promote healthier discussions when disagreements arise. Teams can learn to approach conflicts with a problem-solving mindset, focusing on solutions rather than blame.
  • Growth mindsets: ACT promotes a focus on learning and growth rather than solely on outcomes. This can help teams view challenges as opportunities for development, encouraging a culture of continuous improvement. Recognising and celebrating small wins and personal growth can enhance team morale and motivation.
  • Enhanced performance under pressure: By using ACT techniques, teams can enhance their ability to remain present and focused during high-pressure situations, improving overall performance. Teams can build resilience together, learning to support each other through stressful competitions and maintaining composure.

By integrating ACT principles into team practices, coaches can create a more cohesive, supportive, and resilient team environment, ultimately enhancing both individual and collective performance.

Upcoming live training

Working compassionately with our multiple selves featured image
2.5 hours
Working compassionately with our multiple selves

Russell Kolts

Read more
ACTing it out with chairwork - intermediate level featured image
7 hours
ACTing it out with chairwork - intermediate level

Tobyn Bell, Matthew Pugh

Read more
Applying RFT in therapeutic settings featured image
3 hours
Applying RFT in therapeutic settings

Yvonne Barnes-Holmes

Read more

Resource hub

Related to your search/filter:

Resource hub

On-demand training

Related to your search/filter:

On-demand training

Blog: Latest insights into ACT

Related to your search/filter:

Blog: Latest insights into ACT

Knowledge hub

Related to your search/filter:

Knowledge hub

Join our newsletter to be the first to receive updates on our upcoming events, exclusive free resources and other valuable goodies. Sign up now and embark on your ACT journey with us!

You can unsubscribe at anytime. Read our full privacy policy here: Privacy policy