Issue 105
September 2013
Joe Bell Chartered sport psychologist and one of few mental performance coaches specializing in combat sport, each issue he provides tips to improve your approach
Depression could be the hardest opponent you’ll face, but it’s far from invincible.
Inner demons, the blues, depression, or whatever you want to call it, takes on many forms and there is no one reason for it. A troubled past, genetics, chemical imbalance, bereavement, drug misuse, financial strain, losing streaks, the list is endless. Battle scars sustained in the Octagon are plainly visible for the world to see, but the ones we don’t see haunt good men and women on different levels, and how they manage it varies between individuals.
Unfortunately, within MMA, it’s very rarely explored or even acknowledged: few want to hear about it, few fighters talk about it. For those immersed in the fight world it is the very antithesis of what they are expected to symbolize: strong in mind, strong in body.
Bravado aside, depression is very real and is something that affects 10% in the Western world. However, working closely with those who test themselves in the most competitive of all sports, I would argue this ratio is significantly higher.
In a sport as turbulent as MMA, where you are only as good as your fight and a single loss could lead to being cut, while at the same time walking the path of a fighter as a means to provide bread and butter, adds to an incredible amount of psychological pressure for those who are fighting more than their opponents.
Battling personal demons does not make you weak. But just as holes are exposed in a fight, unless techniques are added to the arsenal to address an Achilles’ heel, the void will always remain. The same approach must be adopted to take on the most ruthless foe you will ever face: the mind.
Here are a few self-support action tips to help get the ball moving. Though some may feel they don’t have the energy to even start, take stock that we now know through a new discovery in modern neuroscience the body actually controls the brain as much as the brain controls the body. So force your body into action – where it goes your brain follows.
ACTION TIP ONE:
Generate A Support Network
The nature of depression makes it difficult to reach out for support because people suffering from it naturally retreat inwards. Isolation only adds to the fire, so surround yourself with positive people, because they play a big role in lifting the darkness.
Share what you are going through with trusted friends, teammates and family, and make them aware they’re in a position to help lighten the load. Also, joining a support group with people who share similar internal struggles allows you to open up with others who understand what you are going through.
ACTION TIP TWO:
Challenge Negative Thinking
Feeling down for prolonged periods can create a glass-is-half-empty mind-set and put a negative spin on everything: how you view yourself, others, the past, present and future. The good news is you have the power to break this pessimistic mind by simply stopping negative thoughts and replace them with balanced ones.
Most fighters are all-or-nothing thinkers and always set the bar high, but when they fail to meet these standards they beat themselves up. Allow yourself to be less than perfect; you’re only human.
ACTION TIP THREE:
Look Out for Number one
To keep inner demons in check, you have to simply take care of yourself. Keep to the basics: develop regular sleeping habits, aim for six to eight hours as it is always linked with sleep deprivation or oversleeping.
Stress, in the many guises it dons, prolongs and increases depression. To control stress, figure out your triggers and avoid or minimize your exposure to them (check your FO back issues).
Catch as many rays as you can; lack of sunlight is linked with the blues. Maintain a disciplined training regime; intense exercise is a potent antidepressant and increases mood enhancing neurotransmitters reducing stress and muscle tension, and triggers new cell growth in the brain.
Another top tip is to get a dog! Seriously, caring for a pet may not replace human connection, but they are remarkable at reducing blood pressure and excess tension. Think of them as furry antidepressants.
If you feel you are losing the inner fight seek professional help: psychiatrists, clinical psychologists or licensed counsellors are non-judgmental, everything is confidential and they can help. Even if you’re receiving professional guidance, these action tips can be part of your recovery and help keep your inner demons at bay.
