An athlete and therapist’s view from the inside

BY ALLEGRA KREMKUS, LMSW

THERAPIST SPECIALIZING IN WORKING WITH ATHLETES

Mental health and mental toughness are critical aspects of an athlete’s overall well-being and performance, especially during periods of plateaus. Plateaus are inevitable in any athlete’s journey, whether it’s a stagnation in performance, a lack of progress in skill development, or a feeling of being stuck in a rut. Here’s how athletes can navigate through plateaus while maintaining their mental health and building mental toughness:

Acceptance: Acknowledge that plateaus are a normal part of the journey to excellence. Acceptance doesn’t mean complacency; it means understanding that setbacks are temporary and part of the process.
Mindfulness and Self-awareness: Practice mindfulness techniques to stay present and focused. Self-awareness helps athletes recognize their thoughts, emotions, and physical sensations associated with plateaus, allowing them to respond more effectively.
Goal Setting and Reframing: Set realistic short-term and long-term goals. Break down larger goals into smaller, achievable milestones. Reframe plateaus as opportunities for growth and learning rather than setbacks.
Positive Self-Talk: Monitor internal dialogue and replace negative self-talk with positive affirmations. Encourage yourself with reminders of past successes and strengths.
Seek Support: Build a strong support network of coaches, teammates, friends, and family who can provide encouragement, advice, and perspective during challenging times.
Adaptation and Variation: Experiment with different training methods, techniques, or routines to break through plateaus. Embrace change and adaptability as essential components of progress.
Rest and Recovery: Recognize the importance of rest and recovery in overcoming plateaus. Physical and mental fatigue can contribute to performance stagnation. Prioritize sleep, nutrition, and relaxation techniques to rejuvenate both body and mind.
Visualization and Mental Imagery: Use visualization techniques to visualize success and mentally rehearse overcoming challenges. Visualizing oneself breaking through plateaus can build confidence and resilience.
Embrace the Process: Focus on the process rather than the outcome. Enjoy the journey of improvement, regardless of short-term setbacks. Celebrate small victories along the way.
Seek Professional Help if Needed: If feelings of frustration, anxiety, or depression persist, consider seeking support from a sports psychologist or mental health professional. They can provide specialized strategies and interventions to help manage mental health challenges while navigating plateaus.
Ultimately, mental health and mental toughness are cultivated through consistent practice and self-care, especially during challenging times like plateaus. By adopting these strategies, athletes can build resilience, maintain motivation, and continue progressing toward their goals.