An athlete's thought journal
Anxiety loses its grip once it is written down: on paper you can see what is a fact and what is a catastrophic prediction your brain has passed off as reality.
Mini tool
Дневник спортсмена — запись Дата: Тренировка / старт: Состояние (1–10): Сон (часов): Нагрузка (1–10): Что получилось: Что было трудно: Мысли перед стартом: Вывод на следующий раз:
When to use it
In the evening before competitions and after demanding training sessions.
How to do it, step by step
- Write the anxious thought down word for word.
- Note whether it is a fact or a prediction.
- Find the evidence for and against.
- Put together a realistic version.
Common mistakes
Writing judgements instead of facts, giving up after one go, turning the journal into a list of self-criticism.
How to make it stick
Keep it up regularly for 2-3 weeks. Link it to the state journal in the app so you can see how things change.
When to bring in a psychologist
The entries are excellent material for a session: show them to a specialist so the patterns turn up faster.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.