For athletes, days off are important for physical recovery and muscle repair, but also for mental well-being. When your motivation wanes, disappointed with your progress, or just on a funk because #life resetting your mental rheostat could be just what it takes to get you back on track, both in and off the track Gyms. Here are five ways to give your brain the R&R it needs to replenish your mental coffers and ultimately fuel your physical progress.
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To be present
Sounds crunchy and granola, but when you are mindful and in the moment, you can only focus on the present – not the past or the future. Both can make you anxious and stressed out. No matter what you do – sit, work, walk, or cook – take five minutes to focus on the here and now and use all five senses to bring awareness into the present: smell them Air, feel the grass, hear the laughter, taste the food or watch the rain fall. Do you feel lost in negative thought patterns again? Choose a word to repeat to yourself, such as "calm", or use a physical clue such as "calm". B. a rubber band around your wrist to bring you back to the present day.
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To be selfish
"Me" time really is a thing, especially if you are a people lover who constantly puts the needs of others before your own. Prioritizing self-care is important for proper mental recharge. So take an hour or two every day to do something just for you – get a massage, do handicrafts, go for a walk, exercise or read a book. Once you have given yourself the proper attention, you will be much better able to work with and help others.
In today's social media era, interpersonal contact has been greatly minimized, but research shows that meeting friends stimulates the release of oxytocin, the feel-good hormone that promotes health and a positive mood. Put your smartphone aside for a few hours and go for a walk with a buddy, go for a hike, or eat healthy.
As an athlete, believing in yourself and your potential for success is just as important as doing physical work to achieve this, and keeping a trust journal can help: Instead of the negative things in your life, performance, or yours Thinking about performance physique, logging things that go well, such as: For example, an increased max of one rep, a faster 1 mile run, a great first date, or a promotion at work. Check these entries whenever you're feeling down or in need of a confidence boost to get back on track.
Nothing is more important than sleep to a proper mental and physical restart, but it is often difficult to relax after a busy day. Before you go to bed, try this progressive muscle relaxation technique to relax: select a muscle or muscle group – your quads, for example – and contract them for 10 seconds. Then slowly let go of it as you exhale and imagine releasing your body from stress, negativity, and fatigue. Repeat this process from head to toe.