Sivalingam Wan Daiyar

Sivalingam Wan Daiyar
Sport Psychology Officer - PS(S10)
B. Sc. Psychology from Universiti Malaysia Sabah (UMS)

Mohd Afaza Bin Nasruddin

Mohd Afaza Bin Nasruddin

Sport Psychology Centre Clerk N-17

When the Going Gets Tough, The Tough Get Mindful

When the Going Gets Tough,
The Tough Get Mindful

How do you persist on a demanding and difficult task? Conventional wisdom often says to suck it up and tough it out, but new research from psychologists at University of Kentucky could argue for a very different approach.

Daniel Evans and colleagues wanted to understand what effects a practice called mindfulness might have on persistence. Mindfulness has become a popularly studied intervention within the past decade, and has shown significant success in reducing stress and psychological distress. The concept is simple, but it usually takes some practice to master.

The essence of mindfulness is learning to be quietly focused in the present moment- the “here and now” - while non-judgmentally observing – and not reacting to - your perceptions, sensations, thoughts and emotions.

Researchers got 142 psychology students to work on a series of word puzzles within certain time limits, but the first of the puzzles did not have any real solution. This created a situation where they were supposed to persist on a task, even after finding the first attempt to be impossible.

Learning not to judge or evaluate (nonjudging) and not to react (nonreactivity) to what’s going on inside you is the tricky part of mindfulness, but they are vital ingredients, according to the study. The better the subjects were in not judging or reacting, the more persistent they were. Researchers found the subjects were aware of what they were experiencing – positive and negative – but their mindful stance allowed them not to be self conscious about it.

Some researchers believe that people need to be self critical to motivate them to persist toward a goal. This research suggests otherwise. Those who were internally aware but self-conscious – focusing on the discrepancy between how they are doing and what they want to achieve – were less persistent. The researchers conclude the mindfulness may be a promising strategy for self-regulating behaviors, thoughts and emotions.

Evans, D., Baer, R., & Segerstrom, S. (2009). The effects of mindfulness and self-consciousness on persistence Personality and Individual Differences DOI: 10.1016/j.paid.2009.03.026

Post London Marathon 2009 - Putting it to bed.

So, thats it. I've been working on Uni stuff and paid work over the last week. I've got to finish coursework by next Wednesday then its just Thesis to write for Summer.

Admittedly thats looking at the marathon, but I'm looking at the experience of others, not myself. I've had a week to reflect on my performance and decide how I want to remember it, what went right, what I can do better on next time, and where it fits in to my goals for the year.

I underestimated how tough it would be in the conditions, and paid for it potentially. Not in that I wasn't happy to come in in the time I did (over 20 minutes off last year), but in how uncomfortable I was by the finish. Lesson learnt, I'll be upping and varying the training next year and know what has to be done to run comfortably - an offshoot of which should be a quicker time, whatever the conditions.

Currently I'm writing up an essay on Athletic Identity in elite and student participants. It makes for salutory reading. When you train and get ready for a Marathon or other endurance event, you cut yourself off from the rest of the World a bit. You go a bit into yourself, and I'd say an athletic identity is an ineviatable consequence. You have to be focused and disavowing too much booze, late nights and the wrong kinds of food helps. Given how we socialise in this country you do feel a bit cut off at times as a consequence. I'm not complaining though. Its great getting that feeling that you'll be in good shape come race day.

Talking over others experience has shown me already though that as with everything in life, you need to vary what you do so you keep your sanity, perspective and motivation. I'm looking forward to the rest of the month, unfortunately I've had to up the study to be able to pass the course at a point where I'm itching to get out! Luckily a data collection trip for the thesis to Manchester is upcoming, so I'll my bretheren up there this weekend and I reckon I might have a jar or 2.... However I'm also due to run Sunday morning too! I'll be keeping up my running and fitness with the club but from now on, I'll also be widening my experiences. And, as I've written about here before, for now, 2009's marathon is put to bed. Till next year...

Beating the Jitters

Beating the Jitters

By Dr. Randy Borum

(Article First appears in Black Belt Magazine, May, 2009)

“How do I get rid of the jitters before a fight (or match)?” – That is probably the single most common question that martial artists ask me. I sense that many are looking for a dose of magic or a quick fix – particularly because they raise the question within 24 hours of their scheduled competition. Sometimes there are stopgap measures that will help you get over a particular psychological hurdle, but with just a little advance planning you can make a big long term difference.

Let me begin by trying to clear up a few misconceptions about pre-competition jitters. First, all marital arts competitors – including mixed martial artists – should know that feeling nervous is completely normal and it does not necessarily mean that you will perform badly. In the world of MMA, the fighter probably best known for calmness in the cage is Russia’s Fedor Emelianenko. Consistently ranked as one of the World’s top heavyweights, Fedor saunters into the cage like it’s just another day at the office. During interviews, he is often asked about his stoic demeanor and he freely admits that he gets nervous before fights (as he believes all fighters do), but he has refined a strategy that works for him to control it.

This leads me to address a second misconception – that there is one ideal state of pre-competition calmness that works for everyone and that everyone can get there in the same way. Sometimes we are led to believe that buying the right program, listening to the right motivational CD, or reading the right book will allow anyone to achieve their optimal performance state. My experience suggests that different competitors experience jitters in different ways, for different reasons, and have to find a management strategy that works with their specific needs and style. Their optimal states of arousal or intensity also vary quite a bit. So Fedor’s state of mellow composure works very well for him, but it could be disastrous from someone else.

So, here’s the starting point for our discussion: if you get nervous jitters before a fight, “good for you” – you’re in very good company. There probably is not a “one size fits all solution”, but there are some fairly straightforward, battle-tested strategies and approaches you can use to find what works best for you. Here’s how you might begin:

First, try to understand how your jitters work. Typically, pre-competition anxiety can appear in your physical sensations (e.g., rapid breathing and heartbeat, sweating, muscle tension, butterflies), your emotional state (e.g. “feeling” nervous or fearful) and your thoughts (e.g., things you are saying to your self, negative thoughts, self-doubt). Write down what kinds of jittery experiences you have in each of those three areas before a competition. Then – as best you can determine – make a note about when they occur, how severe they are, and how much you think each interferes with your performance. Part of the task here is to figure out what “triggers” and patterns you can identify. Try to discern your earliest indictors or warning signs, then run through the progression. Ask yourself: “What comes first?”, “Then what happens?” until you understand the usual sequence.

Second, be proactive by preventing the jitters before they start, and deterring them at the earliest stages. Part of anxiety’s potency comes from its ability to sneak up on you and to build momentum. Because the human brain tends to default to a negative state (see Psyched column in the December, 2008 issue), unless you are being proactive, then you are increasingly vulnerable to the jitters’ destructive effects. You don’t realize you have been overcome by anxiety until it’s too late.

Being proactive here means intentionally orienting your thoughts, feelings and body in a positive direction. To do this with your thoughts, you might try writing down a few first person statements about your strengths, skills and preparation (e.g., “I can take down my opponent at will”). Read them to yourself at different intervals at least four times a day. These are the positive thoughts that can be occupying your mind. To orient your mood or emotions, you might try mental imagery or visualization. Observing yourself and experiencing the feeling of being successful in executing moves and techniques against an opponent. Reflect on past successes in training or competition to re-connect with that feeling of confidence and mastery.

Proactively creating a positive physical state involves two different tasks – first knowing your optimal state of intensity for competition and then being able to regulate your body’s response accordingly. A Zen-like state of tranquility may or may not work for you. Some competitors prefer to go in at a fairly high state of intensity, which is fine as long as it is controlled and energy is not being unnecessarily wasted. But know what has worked best for you in the past (or, if you are just beginning, what is most likely to work for you) and try to keep yourself within an optimal zone. That’s where self-regulation comes in: Learning to ramp up or down as needed. For most people, firing up is not the main challenge, but rather it is handling the “adrenaline dump” that happens at show time. Using deep breathing and progressive muscle relaxation – particularly after a bit of practice – can help you transition from a state of anxiety to a state of readiness.

If you do this successfully, does this mean that you will never again feel nervous? No, and that’s not the objective. The point is keep the jitters from hindering your performance and to facilitate a state of optimal performance. As you become more aware of your early warning signs, you can take a few minutes and re-center yourself before the nerves spin out of control. One useful tip is to remember that the thoughts, feelings, and physical reactions are all connected to each other. If you are getting jittery in one area – like getting negative thoughts - you can respond not only by invoking your positive thoughts, but also by calming your body. It might then be easier for your mind to focus on the positive thoughts and it will take some of the sting out of those doubts. A number of elite-level fighters I know feel jittery before a match, but in their minds, they interpret or label it as “energy”, “excitement”, or a signal that they are “ready to go.” Sometimes the jitters just need to be put in their proper place.

Day 100 - Flora London Marathon. The race

Beautiful but hot weather greeted the starters at Greenwich yesterday. I got down early and took some time to relax on the grass without my shoes on. I watched as the park filled up and met my friends to get to the start together. We were right at the front on Charlton Way outside the gates when the starters gun went. I immediately got into my stride and set off at what I thought was a slow pace. I did my first mile in under 7 minutes. As much as you tell yourself not to, you get caught up in the speed and excitement of the race. But I pared back more for the next few miles and got into a comfortable groove.

The next 12 or 13 miles were great. I slowed down to stick to my race plan of 8 minute miling but fell a bit behind this time as I got on to the highway at halfway just past Tower Bridge. The crowds and noise were deafening at that point but the heat of the day was really upon us and I felt myself slowing. It wasn't so bad physically but it sapped the mind and emotions. I realised that I had only seen one friend on the sidelines and as the toil was wareing me down, it was harder to keep going. The plan to pick up the pace in the second half went out the window. In these conditions, it was too much. At every water station I picked up water and drank some and tipped the rest over me to cool down. I got round the Isle of Dogs and up to Canary Wharf. I saw a couple of friends but missed my family in the huge crowds.

Leaving Canary Wharf and heading to Poplar I had to dig in. It felt tough but again I then saw some people once I was getting to the highway again and the spirits lifted, but the body couldn't. A lot of people around me were slowing and the mile markers seemed to spread out further and further away from me. Relative distances I knew seemed to take an eternity to negotiate. I wanted to walk. I wanted to stop. I began to think "Who do i need to justify myself to if i give up now?" I realised it was only me, as everyone I knew would support me whatever I did, but I wouldn't let myself do that. I began to think could I make it? and used the old adage, "one foot in front of the other," to just keep going. I've never had to dig into reserves that deep mentally to complete it, and I was saying to myself "If you do this, you never have to run another marathon again in your life." I convinced myself to quit the distance from this point. But only after I'd finished this one and beaten last years time.

I saw my family and girlfriend at Temple, it gave me a temporary lift. I kept going to Parliament, turned towards Birdcage Walk and as I was struggling and wanting to give in, Fran from club appeared to my left. I must have looked a sight. Bedraggled and crushed, I asked if she could hold me together to the line, and though she was tired she kindly did. We crossed the line together - 2 Victoria Park Harriers, in a time that I should be proud of, but of course, inside I was a bit disappointed it was longer than expected. On reflection today, after some rest, I am happy with it. I beat last years time, came in under 4 hours, finished in the top 20 per cent and didn't have too much physical pain or scars to show for the days running in tough conditions.

I'll be back for more and have the goal and hunger to go even quicker. For now though, I'll enjoy the moment and draw every ounce from the experience to help me with my running in the future.

Day 97 for FLM 2009

It's almost here. I can feel it so close, but its still a couple of days away. Everyone asking me about it, wellwishers sending messages. Met my mum earlier today, who is over from Spain with my Dad for the big day. Had a lovely lunch and caught up on stuff and talked more about the fundraising than the strategy for the race. Must say here, for anyone who has donated money or bought raffle tickets, a huge thank you. I've done over £1500 which I really didn't think I could manage on my own a year after getting over £2500, particularly in a recession. Myself and Mind are really grateful.

So I'm at the end of the rest (or taper) phase of training. I'm itching to get out. I've got half an hour strides to be doing tomorrow morning. That'll be after I get up at the same time as I plan to on Sunday and have the same breakfast that I'll have on the day. A big pasta lunch and a jacket sweet potato in the evening. This training for the marathon has united me with the humble Kumara. Baked they are delicious! and stick some humous on them, and you've got a wicked meal on your hands.

I got my chip and number (41200) from the expo and went feeling apprehensive and very unenthusiastic about it. You have to take the DLR to docklands and go to a massive corporate warehouse. Once processed, you're then bombarded by Adidas, the shop I work in (bite the hand that feeds eh? ;-) and other trainer/sport manufacturers and marathon related sales people.

However, I really enjoyed myself! On the way there I listened to my first interview I recorded the previous night for my thesis, the weather was amazing and I began to feel marathon fever.
I remembered that the circumstances were different last year. I had taken my application form for my masters there and excitedly had been reading about what the course had to offer and what the modules were. This year I met up with a colleague who taught part of this years course and is on the way to becoming a fully fledged sports psychologist, and marathon expert! We had a good catch up on things marathon and next steps for yours truly. It felt good to know I was doing all the right stuff and trying to get the right kind of experience. Once this marathons out of the way, then I'll be able to focus more clearly on finishing the course. My work has suffered in the last week due to the distraction but given that I'll be taking more data tomorrow for my thesis from 2 fellow runners, then I'll be able to be ahead with that whilst I catch up with other work.

Anyway, enough of that. Back to training. My final but one entry tonight and then rest before that early start. Wish me luck!

Meals today

Porridge, with banana, raisins and milk
2 tangerines
Fillet of whiting with chips, rocket and a pint of freedom lager (my last booze till sunday night)
few pieces of chocolate with a coffee
1 x cup of tea
1 sirloin steak, potato wedges, asparagus, mushroom and roasted tomatoes - and a big salad
more tea
Lots of water