In the world of sports, anxiety is a familiar companion. Whether you’re an athlete facing the pressure of competition or someone navigating challenges in leadership, managing discomfort is crucial. Alison Maitland, a sports psychologist who will be hosting a training session for us in March – ‘Thriving in Sport’ alongside Jenna Ashford, recently joined us to share a metaphor that she loves to use when working with athletes. This powerful tool known as the “Wrinkly sock,” serves as a metaphor to prevent getting caught up in expectations that everything must be perfect and embracing and accepting discomfort in our lives.
The wrinkly sock metaphor
The concept of the Wrinkly Sock originates from the book, Mindfulness and Acceptance Workbook for Teen Anxiety by Sheri L. Turrell, Christopher McCurry and Mary Bell. In this video Alison talks us through the metaphor to illustrate how we can learn to cope with anxiety and discomfort, both in sports and in everyday life.
Using the wrinkly sock metaphor in practice
To begin with, we would recommend that you bring the concept to life in some sort of scenario. For example:
Imagine this: It’s the day of a big competition. You’re running late, and in your haste, you grab a pair of socks. As you rush to get ready, you realise that one of them is that annoying sock that always slips down your leg; an uncomfortable distraction you could do without. By the time you’re ready to leave, it’s halfway down your foot, and as you reach to fix it, you drop all of your kit bag and other items on the floor. As you pick them up you realise that now you’ve missed the bus to your event!
In this scenario, the wrinkly sock symbolises the discomfort we all face, whether it’s nerves before a race, the fear of letting a team down, or unexpected challenges. It’s easy to blame the sock (or the discomfort) for ruining your day, but instead we need to dig deeper.
Using this example, you can challenge clients to consider that discomfort is an inevitable part of competition. No matter how well they train, the race will always involve physical strain, and unexpected challenges can arise. Instead of trying to eliminate discomfort, clients need to learn to coexist with it and thrive despite its presence.
Recreating the metaphor physically
The next step is to engage athletes in a unique exercise. Participants are encouraged to deliberately wear an uncomfortable sock or add something uncomfortable to their shoe, like a small stone or tissue paper. The goal is to spend time with this discomfort, reflecting on their feelings and how they respond to it.
Throughout the day, athletes are invited to notice their sensations and thoughts without judgment. They learn to make space for discomfort, recognising that it doesn’t have to derail their performance or enjoyment. By accepting the wrinkly sock, they can still focus on their goals, connect with others, and engage fully in their activities.
This metaphor is a powerful reminder that discomfort is a natural part of life, especially in high-pressure situations. By embracing our “wrinkly socks,” we can become more resilient and mindful, transforming the way we approach challenges. It’s not about eliminating discomfort or having everything go exactly to plan; it’s about learning to live with it, working through it and finding strength in the process.
