When playing sports, you can become sensitive to the words of those around you and your own mental state, which can lead to feelings of anxiety and loss of confidence. However, emotional instability can happen to anyone. In this article, we will explain the impact of mental instability on performance and ways to calm your mind.

Regarding mental instability

It is normal for anyone to experience emotional instability for some reason.
(Changes in work environment, heartbreak, lack of sleep, poor health, etc.)
Also, when you are in an "unstable state of mind," even small things that wouldn't normally make you anxious can become "anxious."

The relationship between mental instability and performance

"I was worried about what the coach said yesterday about my play."

What is happening in the brain when this "anxiety" occurs?

Stimuli that contradict one's predictions or expectations (words from coaches and managers)
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A discrepancy occurs between your expectations and predictions (reaction of the amygdala and locus coeruleus)
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Stress response (production of noradrenaline and dopamine, activation of the sympathetic nervous system)

When you are in an unstable state of mind, you are more likely to experience anxiety and uncertainty. Words that are contrary to what you expected can cause a stress response, leading to changes in your mind and body, making you mentally unstable and preventing you from playing as well as you would like.

How to calm your mind

If your mind is unstable as mentioned above, it will be difficult to perform at your best in a match. Therefore, in this article, I will introduce three ways to prepare your mind so that you can control your mind and perform well.

1. Write down your feelings and get a bird's-eye view of yourself

Recognizing when you are feeling down is the first step to achieving emotional stability. Writing down your emotions will change the way you use your brain and help you recognize yourself more calmly.

2. Relax with yoga, a walk, or stretching

Physical activity has the effect of suppressing stress hormones, regulating the autonomic nervous system, and calming the mind. Exercise with a constant rhythm is particularly effective in stabilizing the mind.

3. Get enough sleep

Adequate sleep is essential for mental stability. If you continue to lack sleep, the prefrontal cortex of your brain will not function properly, leading to mental instability. Regular sleep schedules also help to stabilize your mind.

summary

Everyone experiences emotional instability at times. Moderate stress can have positive effects, but if you feel anxious and uneasy, you won't be able to play as well as you'd like. In order to control your mind, it's important to understand how your mind works and to prepare yourself in the right way. Try out various methods to learn how to manage your mind and find the one that works best for you.
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Author
Minori Nakayama, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/