As an athlete, you may believe that working on your mindset means you’ll never experience negative thoughts, emotions, or challenges.
You might think that working on your mindset is about achieving a state where everything is always perfect and that you are constantly strong and resilient, without any issues.
In reality, it isn’t about eliminating negative experiences—it’s about developing the tools to manage them effectively.
Challenges, adversity, and negative thoughts are part of the game, but by strengthening your mental tools, you’ll learn to navigate these difficulties without letting them derail your performance.
It’s not about avoiding the storm; it’s about building the resilience to thrive in it. Especially with our thoughts.
Since emotions are usually triggered by thoughts I (Coach Sara) want to present a few strategies to stop the negative emotion cycle.
Let’s begin with the idea that emotions typically last only about 90 seconds. However, our thoughts can reactivate those negative feelings repeatedly, making them seem like they persist much longer. This ongoing cycle can significantly impact your performance.
To break this pattern, here are two of my favorite tools for managing your thoughts:
Tool #1: Floating Leaf Analogy
The floating leaf analogy is a powerful mental exercise for you to manage your thoughts. Imagine your thoughts as leaves floating on a stream. Instead of trying to fight or control each leaf (thought), acknowledge them as they pass by.
Key Points:
- Observation: Notice each thought without judgment; let it drift by like a leaf on water.
- Detachment: Understand that thoughts do not define you. They are temporary and can be observed from a distance.
- Focus on the Present: Shift your attention to the current moment, allowing negative or distracting thoughts to float away.
By using this analogy, you can cultivate a sense of calm and clarity, enabling you to focus on your performance without being overwhelmed by intrusive thoughts.
Tool #2: Adding a BUT at the End of the Negative Thought
The “BUT” technique is a simple yet effective tool for you to manage your thoughts and maintain a neutral mindset. Here’s how it works:
Key Points:
- Acknowledge Your Thoughts: Start by recognizing a negative or self-critical thought (e.g., “I’m not performing well”).
- Add a BUT: Follow it with “but” and introduce a neutral or positive counterpoint (e.g., “I’m not performing well, but I can improve with practice”).
- Shift Perspective: This technique helps create a balanced view, preventing negative thoughts from taking over and allowing you to remain centered.
- Stay Focused: By reframing your thoughts, you can stay focused on your goals and the actions needed to achieve them, rather than getting bogged down by self-doubt.
At the end of the day, you can’t eliminate your negative thoughts or emotions instead—you just need to learn how to handle them when they arise.
It’s about developing the mental strength to keep moving forward, no matter what’s happening inside your head.
While you can’t control the first thought that comes into your head, you absolutely can control the next one. By using the tools presented above, you take charge of your mindset, turning each challenge into an opportunity to stay focused and on track—no matter how imperfect the moment may seem.
Remember, it’s not about avoiding the storms of doubt and frustration—it’s about learning how to stay centered and calm in the midst of the storm.
So, don’t fall into the trap of chasing perfection instead keep practicing these strategies, and that’s how your ability to stay focused and resilient grows stronger every day.
Please share this with anyone you think would be interested.
Nicholas Santino is a Senior High-Performance Coach, PhD Candidate, and the official Mental Performance Consultant for Elite Prospects. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying positive psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
