在現今的運動世界裡，頂尖運動員面臨的壓力巨大。無論是體操選手西蒙·拜爾斯（Simone Biles）退出東京奧運會，還是網球選手大坂直美退出法國公開賽，這些事件都突顯了精神健康的重要性。儘管他們在賽場上表現得如同超人一般，但這些運動員也是普通人，必須學會面對來自比賽和媒體的壓力。
高壓環境下的心理挑戰
在史丹佛的研究中，心理學家凱莉·莫蘭·米勒（Kelli Moran-Miller）深入探討了頂尖運動員如何在壓力下保持心理穩定。她指出，這些運動員面臨的壓力不僅來自於比賽本身，還包括公眾的期待、過去的表現和未來的目標。這些因素使得運動員需要具備更強的心理彈性來應對勝利和失敗帶來的情緒衝擊。
如何在壓力中保持冷靜
莫蘭·米勒表示，運動員在壓力下成功的關鍵在於專注於當下，而不是結果。這意味著他們需要學會忽視可能的失敗，並專注於當前的任務。通過這種方法，運動員能夠在壓力下做出更好的決策，保持穩定的表現。
「當運動員處於最佳狀態時，他們會專注於活在當下並執行自己的工作。他們不擔心結果、某個特定時刻的重要性，或者可能會出現什麼問題。」
提升抗壓性的心理策略
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注意力線索提示：
指幫助引導注意力或專注於當下任務的詞語或動作，這可能是口頭上的、視覺上的、或身體上的線索。例如在比賽中，籃球選手專注於籃框某個定點，而不是周圍的環境；排球選手則利用發球時拋球的動作，提醒自己回到最專注的狀態。
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指導性的自我對話：
嚴以律己雖然是督促進步的方式之一，然而若是對自己過於嚴厲挑惕，消極的內在批評反而會阻礙我們成長。運動員常以積極的自我喊話，如「你能做到」、「你很好」來提高自信心和增強動力。而簡短、具體且以行動為導向的指導性的口頭提示，可以用於引導專注集中在任務上，例如「呼吸、專心、看著球、相信自己」。
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呼吸練習：
控制呼吸是放鬆心情和減少壓力的有效方法。通過深呼吸，運動員可以減少焦慮，提升專注力。也有許多運動員會採用8-2-8的呼吸法——在吸氣和呼氣間各保留8秒鐘——等特殊的呼吸節奏來舒緩身心。
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意象訓練（Visualization）：
又稱為視覺化，是一種幫助運動員準備比賽的技術。他們會在頭腦中反覆演練比賽場景，一步一步模擬已經熟練的動作，這樣能幫助他們在實際比賽中更有信心。
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建立良好的生活習慣：
良好的飲食、規律的運動和充足的睡眠是維持身心健康的基石。運動員應該確保他們的身體處於最佳狀態，以便在比賽中發揮最高水平。
普通人如何借鑒運動員的抗壓方法
儘管這些策略是為運動員設計的，但普通人也可以從中受益。無論是在工作、學校還是日常生活中，我們都會面臨壓力。學會如何識別和管理壓力源，並運用上述策略，可以幫助我們提高生活質量，增強抗壓能力。
記住，壓力不是敵人
根據史丹佛的研究，壓力並非我們的敵人，而是一種可以利用的自然反應。壓力有助於我們的大腦和身體為挑戰做好準備，並促使我們發揮潛力。關鍵在於如何以積極的方式應對壓力，使其成為推動力而非阻力。運動員的成功不僅取決於他們的體能和技術，更在於他們能在壓力下保持心理穩定。我們也可以學習這些策略，增強心理韌性，迎接生活中的各種挑戰，將壓力轉化為通向成功的助力。
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Stanford Report Reveals How Top Athletes Develop High Stress Resilience!
In today’s sports world, top athletes face enormous pressure. Whether it’s gymnast Simone Biles withdrawing from the Tokyo Olympics or tennis player Naomi Osaka stepping back from the French Open, these events highlight the importance of mental health. Despite their superhuman performances on the field, these athletes are just like everyone else and must learn to handle the pressure from competitions and the media.
Psychological Challenges in High-Pressure Environments
In Stanford’s study, psychologist Kelli Moran-Miller explores how elite athletes maintain mental stability under pressure. She points out that the pressure athletes face comes not only from competitions but also from public expectations, past performances, and future goals. These factors require athletes to develop strong psychological resilience to cope with the emotional impacts of victories and defeats.
Staying Calm Under Pressure
Moran-Miller explains that the key to success under pressure is focusing on the present rather than the outcome. This means athletes need to learn to ignore potential failures and concentrate on the task at hand. By adopting this approach, athletes can make better decisions and maintain stable performance under pressure.
"When athletes are at their best, they focus on being in the moment and executing their job. They’re not worrying about outcomes, how important a particular moment is, or what could go wrong."
Strategies for Enhancing Stress Resilience
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Focus Cues:
These are words or actions that help direct attention to stay focused on the present task. They can be verbal, visual, or physical cues. For example, in a game, a basketball player might focus on a specific point on the rim rather than the surrounding environment, while a volleyball player uses the motion of tossing the ball during a serve to return to a focused state.
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Instructional Self-Talk Strategies:
While being self-critical can drive improvement, overly harsh self-talk can hinder growth. Athletes often use positive self-talk, such as "You can do it" or "You're doing great," to boost confidence and motivation. Instructional self-talk, which is short, specific, and action-oriented, can guide focus on the task, such as "Breathe, focus, see the ball, trust yourself."
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Breathing Exercises:
Controlling breathing is an effective way to relax and reduce stress. Deep breathing can reduce anxiety and enhance focus. Many athletes use specific breathing rhythms, like the 8-2-8 technique, holding breath for 8 seconds between inhaling and exhaling, to calm the mind and body.
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Visualization:
Or image training, is a technique that helps athletes prepare for competition. By repeatedly envisioning game scenarios and rehearsing familiar moves in their minds, athletes build confidence for actual performance.
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Building Healthy Habits:
A foundation of good nutrition, regular exercise, and adequate sleep is essential for maintaining physical and mental health. Athletes should ensure their bodies are in optimal condition to perform at their best in competitions.
How Ordinary People Can Learn from Athletes' Stress Management Techniques
Although these strategies are designed for athletes, ordinary people can also benefit from them. Whether at work, school, or in daily life, we all face pressure. Learning to identify and manage stressors and applying these strategies can help improve quality of life and enhance stress resilience.
Stress is Not the Enemy
According to Stanford’s research, stress is not our enemy but a natural response that can be harnessed. Stress helps prepare our brains and bodies for challenges and drives us to reach our potential. The key is to respond to stress positively, turning it into a force that propels us forward instead of holding us back. An athlete's success is not just about physical ability and technique but also their ability to maintain mental stability under pressure. We can also learn these strategies to enhance our mental resilience, face life's challenges, and turn stress into a stepping stone to success.
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