Jennifer Heil
You are "unfortunately blessed" was the way my sport psychologist put it when talking about the intensity of my emotions. It took me years to appreciate what he meant. But I came to realize that although my emotions could at times be difficult to manage, they were also an incredible source of power when mastered.
Emotional regulation is a critical factor for performance on demand. Without regulation, emotions can inhibit our ability to get in the zone. Research indicates that emotions are such a powerful factor in performance because they have the ability to impact psychological, cognitive and behavioural responses. Both internal and external factors such as our thoughts and perceptions or one's environment can trigger emotions. Different emotional states are required for different situations. However, the same techniques can be engaged whether competing in the Olympics, writing a university exam, making an important presentation or parenting.
The first step of allowing emotions to fuel performance requires a personal level of understanding and awareness. There is no one-size-fits-all solution. Each individual needs to determine which emotions are required for performance. In my case, I know that I get energized when I think about embracing an opportunity and feeling the joy in the challenge. Furthermore, because everyone is different it is essential to know your optimal level of activation or how "psyched-up" you need to be for a particular situation. I know that I need to be a lot more relaxed to write an exam than to ski in a mogul competition but I use the same techniques to regulate my emotions.
Unfortunately, obtaining this personal insight is almost always accompanied by "failure." Whether we froze when taking the microphone, crashed out of the start gate, or couldn't remember what we spent all night studying – there is no motivator like avoiding another botched performance. The trick is to understand why it happened and to use this knowledge to tailor your approach.
Once you understand what is triggering the less than ideal outcome it isn't as simple as saying to yourself, "don't be so nervous," during your next performance. Research shows that by focusing on the emotion or thought you are trying to avoid it will likely just intensify it.
There are four common strategies that athletes use to regulate their emotions in order to perform on demand. I still find myself using these techniques all the time in my everyday life. With a little bit of practice they are easy to implement. The next time you need to be at your best, try these techniques and enjoy being in your optimal emotional performance state.
Redirect attention
This technique is intended to prevent an emotional response from occurring. There are many different practices that one can use to redirect attention. Ultimately redirecting attention serves to bring focus to the present moment, letting go of the past and not anticipating the future. An on-hill favourite was listening to music on competition days.
Relaxation
Redirecting attention is a technique that leads to relaxation. Meditation and breathing techniques are popular methods to relax on demand. Also, try aerobic exercise before a big presentation as it will release endorphins and suppress stress hormones, such as adrenalin and cortisol.
Self-talk
Self-talk is a tool that supports cognitive restructuring. The meaning that one assigns to a particular event or an emotional response can shift an unwanted emotional response to a positive emotional state. I find this technique to be very powerful.
Imagery
Try drawing upon memories of successful past performance. Recall in detail what kind of self-talk you used and how you felt, emotionally and physically. I always visualized myself embracing the moment and flying down the mogul course, before pushing out of the start gate.
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Jennifer Heil is a humanitarian and an Olympic gold and silver medalist in the sport of freestyle mogul skiing. She is the co-founder of B2ten and has raised more than $1-million for the Because I Am a Girl initiative. Follow her on Twitter @jennheil.