Change (and Transition - next post!) (COVID-19 and Sport 4 of 4)

So far in this COVID-19 series we have considered...

- Moving from 'lock-down' to 'integration' and a 'new normal' and the impact from a psychological perspective, the impact on you and your sport

- The importance of you taking responsibility and being actively engaged in shaping what the 'new normal' will look like, and what your sport will look like in the future. Importantly, considering on what basis these decisions being made, e.g. what values are behind the decisions. Is it about money? Sport for all levels of ability? Sport for health? Equality across race, genders and economic boundaries?

- That we need to adapt in order to survive, and so do our sports! Seeing this pandemic as an opportunity to make some positive changes in society and in the areas of sport. Considering the changes that have already been made, what other adaptions need to happen, and also the potential for a major re-evaluation of what is important in life.

So, what have all the previous posts got in common? CHANGE AND TRANSITIONS.

So I thought it would be helpful to consider psychological models on change and transitions to help people in these areas, helping us adapt and survive!

Transitions will be covered in the next post, as frankly, this one is too long as it is!

As we go through this think about BIG and little changes, and everything in-between. In the words of Nelson Mandela...

CHANGE AND TRANSITION, WHAT'S THE DIFFERENCE?

Change - to make or become different

Transition - the process or a period of changing from one state or condition to another (so bit in-between the old and the new)

So in short, the Change Model helps understand the key steps in order to make a successful change. The Transition Model helps understand what it can be like during the period of change, and helps achieve the desired goals - helping move from the ‘old normal’ to the ‘new normal’!

CHANGE MODEL

In our minds there may be a simple shift from the ‘old’ to the ‘new’, whether that is a change in diet, routine / regime, swing, or any other aspect of our daily or sporting lives. However, there are many steps that we take, often more than once (due to relapses), and have to be aware of, in order to make a successful change.

I’ll now take you on a quick trip around the Cycle of Change, and it would be helpful to keep in mind a change that you would like to make or are making. To keep things simple for now, lets use the example of a tennis player changing from a single handed backhand to a double handed backhand, but the same steps apply to all changes!

A helpful thought – this model is really helpful for coaches and managers just as much as the players making the changes, i.e. the coach needs to knows where the player is in terms of the cycle of change. For example, if a player is in the ‘Pre-contemplation’ or ‘Contemplation’ stage then you can 'coach all that you want' but no change is going to happen!

Pre-contemplation – the player is not happy with their single handed backhand (No change is going to happen yet!)

Contemplation – thinking about trying something else, possibly a two handed backhand. The idea of doing something different has entered their mind, but that’s it! That’s as far as it goes (No change is going to happen here either!)

Preparation – booking a lesson(s), setting some time aside for the lesson(s). Success at any stage of the cycle depends on how motivated and committed the player is. Have they squeezed the lesson in between two meetings or have they changed their other commitments for the foreseeable future to have regular lessons and practice? A lack of preparation, motivation and commitment often results in a quick trip around the cycle and into relapse. This often results in disappointment, a reduction in motivation and right back to pre-contemplation! (If you fail to prepare you are preparing to fail)

Action – the lesson(s), taking in all the information, the practice required and the application in matches (not resorting back to the single handed backhand!). So here we have what you need to do in order to make the change.

You may quickly take a trip into ‘Relapse’ by not practicing or using a single-handed backhand in a match and then have thoughts of ‘what’s the point, I can manage with one hand’. It’s important to notice that these are moments of ‘Relapse’ and it would be helpful to focus on why you want to make a change (motivation), the contemplation, ensure you have prepared properly and go back to the action required for change. These quick relapses also tell you it is essential to focus on the next step…

Maintenance – so this is often the tricky bit! How not to fall back into old habits. Each time you do the old swing or behaviour the old neural pathway is strengthened. You need to keep strengthening the new neural pathways (the 'new normal').

So, this is where some strong psychological support can be very handy (hint hint), helping stay focused on what to do, and what needs to be done to achieve successful change. So, this could be finding a way that you only play with a two-handed backhand, play games where you only hit the backhand (run round the forehands), book in regular lessons to ensure the new technique is maintained and you have a focus e.g. knowing that you have a lesson coming up helps you focus on practicing, film yourself, etc. Strategies will be different for different people, so find things that will keep you focused on the changes that you want to make and avoid the old patterns.

Of note, emotional distress is often a trigger for resorting to old behaviours, so emotional management should always be considered!

Relapse – going back to the old ways… You may visit this stage fleetingly (using a single handed backhand a few times) or for good (giving up on the two handed backhand, not using it at all). It is good to recognise when you are in this place because it helps you make some further choices. Is this not the right time to make the change? Do you really want to make the change? What needs to happen in order to successfully maintain the new behaviours? What have you learnt from this relapse?

“People may say they want to change but underneath it we are creatures of habit, and it takes a lot of focus and determination to change”.

(Dr Paul W-B, date - just now!)

So, above is an example of a simple tangible change to a tennis player’s game. However, regarding the theme of these posts (COVID-19 and SPORT) let’s think about some possible wider applications.

- Is there something that you are not happy about in your sport? Something you wish was different?

- Have you thought about doing something about it?

- What is it that you would like to be different, and how do you think you could go about it?

- What steps would you need to take in order to bring about the change? What would your plan be, how would you need to prepare? What else in your life needs to adapt in order for you to succeed in bringing about change?

- Follow through on your plans, actively make the new behaviours / changes.

- What is it you need to do to maintain these changes / behaviours? There may be governing bodies or external pressures that may result in obstacles outside of your control. How can you manage these? Be prepared for the odd relapse, it is rare that change occurs in a smooth linear manner, due to the very nature of ‘change’.

- Be aware when there may be a slight relapse. How will you know when you are in a relapse (it may sound a simple question, but it is often not), and what can you do at those times (ask for help, learn from your experien*ce and try a new way, give up, re-evaluate the situation, etc.)?

If you want to try again, then learn from your experience and try again.

Many are seeing these testing times as an opportunity for the 'new', an opportunity for change, an opportunity to improve (performance). I hope that this has helped in some way.

As always, here for your Psychology and Performance needs.

Dr Paul