A run of setbacks. Every athlete faces it, whether we like it or not. The results drop, the mistakes pile up, and it feels like you are not in control.
At moments like this a defence mechanism kicks in — denial. We tell ourselves: "It's just not my day", "I'll get lucky next time", writing it all off as chance.
But it is trying to pretend everything is fine, rather than the defeats themselves, that does the most serious damage to our minds, increasing the pressure and bringing burnout closer.
Step 1: Acknowledge reality
- Say it plainly to yourself or to your athlete: "Yes, we are in a run of setbacks right now. That's a fact, and we acknowledge it."
That is not weakness — it is the start of the road to a solution.
Try the "freeze frame" technique: mentally stop the moment after the defeat. What are you feeling? Anger? Disappointment? Apathy? Simply note the emotions without judging them. It is a normal reaction to something that matters to you.
Step 2: Create a reset ritual
After a run of defeats it is easy to put on the mask of the unlucky one. To break that pattern, you need a reset ritual — an action that marks the end of the old and the beginning of the new.
Examples:
- Take a shower after the game, mentally washing off today's result.
- Write in your journal for 10 minutes, to get the emotions out and close the subject.
- Do a short intense session (jumps, sprints) under the banner of "let off steam and reset".
IMPORTANT
- The ritual should be short, specific and physical.
- The body helps reset the mind.
- That way you give your brain a clear signal: "This episode is over. We're moving on".