TrueSport: December 2021 - Goal Setting

Young athletes face tough transitions on a regular basis. Whether it's something big, like a move to a new school, or just the start of a season with a new coach, these transitions can be significant sources of anxiety. But you can help your young athlete navigate these challenging times.

Here, TrueSport Expert Kevin Chapman, PhD, clinical psychologist and founder of The Kentucky Center for Anxiety and Related Disorders, shares six ways to help your athlete reduce their anxiety in times of transition. Remember, not every method will be the right fit for your child, so you may need to try a few exercises before landing on the one that helps your athlete the most.

1. Ride the wave

Chapman likes to tell all his athletes to "ride the wave" when it comes to feeling negative emotions like anxiety, frustration and fear. "I encourage athletes to feel their emotions, rather than avoiding them or ignoring them," he says. Don't tell your athlete to ignore their feelings: acknowledge them instead. "I like the metaphor of riding the wave because emotions truly do come in waves, and they will flow and ebb,” he adds. “Distress is uncomfortable, but it’s also tolerable and impermanent. Feel that feeling, and know that when you ride the wave, it always comes down again."

2. Consider the worst-case scenario

It may sound counterintuitive, but leaning into an athlete's greatest fear can actually help them work through it. Often, a young athlete will catastrophize -- assume the worst -- without fully thinking a scenario through. They have a feeling of heightened fear or anxiety but aren't necessarily picturing a specific outcome. "Unnecessary anxiety or heightened anxiety is typically the result of getting caught in thinking traps. And one of the thinking traps involved in transition anxiety for an athlete would be what we call catastrophizing," says Chapman.

He suggests asking your child to write or talk out the worst-case scenario. What is the worst possible thing that could happen on that first day of school or practice? Then, ask them to think through how they could potentially handle that worst case scenario, or cope with it. Often, just vocalizing the worst case is enough to help your athlete see that it's not as bad as they think. Running through solutions and coping strategies helps decrease anxiety as well.

3. Visualize

Whether it's taking five minutes with their eyes closed or writing it out in a journal, encourage your child to think about how they want the day (or practice, or game) to play out. Encourage them to get as detailed and granular as possible, not just thinking about sinking shots at practice, but about getting to the locker room on time after the bell rings, getting changed, warming up and all the mundane details that go into a normal day. This may help your athlete realize that they've done all these steps before, even if some of the parts -- like where the locker room is at the new school -- may be different.

"Visualization is a powerful tool to actually change the brain using neuroplasticity, and can become a self-fulfilling prophecy in a positive way for your athlete -- just make sure they're thinking through a realistic day, not the perfect day," says Chapman. "If they can visualize how they'll handle a missed shot in practice versus imagining making every shot, that's better." One trap to avoid though, Chapman notes, is falling into a perfectionist mindset. If you know your athlete has perfectionist tendencies, visualizing the ideal day could backfire, because if something happens to slightly derail that plan, your athlete may struggle to get back on track.

4. Create a list of easy to accomplish goals

For bigger transitions like starting at a new school, it can be helpful to set some achievable behavioral goals. Help your athlete list a few goals that may be a bit anxiety-producing, but that are small enough to get some easy, early wins. This could mean emailing the baseball coach at the new school to ask about team tryouts. These small goals add up to big gains over time, says Chapman. "These small behavioral goals are really the key to mastery because they decrease anxiety and increase confidence, or what we call self-efficacy, as it relates to that specific task, like getting started on a new team."

5. Develop some physical grounding practices

Chapman doesn't like the idea of deep breathing for the sake of deep breathing -- many people misuse the concept of meditative breathing as a way to tamp down anxiety, rather than feeling it and moving through the emotion ('riding the wave'). "Understand that breathing is simply a portable tool to help you remain in or deal with uncomfortable or anxiety-provoking situations," he says. "Deep breathing won't help if you're still thinking catastrophically."

In reality, the deep breathing isn't the cure for anxiety, Chapman says. But it is a tool that allows an athlete to move into that space to confront that anxiety. If you can teach your athlete to take those few deep breaths, acknowledge the feelings of anxiety going through their mind in the moment, and use that breath to physically deal with the sensations of discomfort, your athlete will be better prepared to walk into that first team meeting feeling more confident and capable.

6. Ask for help

Make sure that your athlete knows that seeking expert help, whether it's from a coach, teacher, counselor, psychologist or parent is a strong thing to do -- not a sign of weakness. Pay attention to your athlete's feelings as they deal with this transition. "There are two signs I look for that would suggest an athlete needs professional help," Chapman says. "First, if symptoms of anxiety are distressing and happening on a daily basis. And second, if those feelings are impairing functioning, meaning some facet of your athlete's life, from sport to school to family relationships." If you or your athlete feels as though the level of anxiety goes beyond normal first day jitters, speak to an expert early, rather than waiting for the situation to potentially worsen.

Takeaway

Tackling a transition, like joining a new team or starting at a new school, is often a stressful and anxious time for a young athlete. These strategies will help you better understand and support your athlete during this difficult time.

Resource: https://truesport.org/performance-anxiety/reduce-anxiety-tough-transitions/

As parents and as coaches, we often understand that there's value in pursuing a goal, even when it seems unattainable. Every hero's journey encounters some moment of adversity, some chance that they won't reach their goal. And even losing out on a goal has value because it instills resilience.

But at some point, there's also value in pivoting and setting new goals. "In general, we only tell stories of perseverance,” notes TrueSport Expert, family physician, and resiliency guru Dr. Deborah Gilboa. “You hear about athletes who persevere through years of struggle, and finally succeed, but that can be a damaging perspective. To say that perseverance is always the answer, that perseverance towards achievement is always the best or right path, simply isn't true. Resilience means navigating change and coming through it as the kind of person you want to be. And if the only kind of person your child wants to be is a winner, that's a problem because then persevering towards achievement is the only option. And on that path, you have to recognize the risk of permanent damage."

Here, Gilboa shares the signs parents should look for to help an athlete decide when it's time to pivot.

1. Danger, not discomfort

Kids need to hone the skill of differentiating between danger and discomfort, says Gilboa. That means knowing if pursuit of a goal is uncomfortable, or if it could be harmful to their physical or mental health. "This is what Simone Biles showed at the Tokyo Games when she decided not to compete in certain events," Gilboa explains. "She wasn't dealing with tremendous discomfort. She was in danger. We ask and expect our young athletes to figure out how to manage discomfort, and yes, that will serve them incredibly well. The more discomfort they know how to manage successfully, the better. That will help them towards their goal. But if we do not teach them the skill of differentiating between tremendously uncomfortable and actually dangerous, then we do not allow them to protect their own safety."

2. Yellow warning flags

"Unfortunately, many kids will not have the maturity and the wisdom to figure out when they are in a dangerous situation, so it’s our job to keep an eye out for the yellow flags, not just the red flags," Gilboa says. "Red flags are more obvious: a child isn't eating, he's not speaking to you often, her grades are plummeting. But the yellow flags are subtle. One of the things that adults can do is to literally make a list of the behaviors that a child starts doing or stops doing when they're beginning to have a hard time. For one of my kids, he starts sleeping through his alarm. For my other kid, he starts losing stuff. What signs does your child show when he's just starting to struggle?"

3. A desire to quit

If your child is feeling upset that they won't hit a major goal and is ready to give up the sport entirely as a result, that's normal, but suggest that before they pivot away from sport entirely, they take a break first. "Remember that developmentally, young athletes tend to think in binary ways: I quit, or I don't. But there is almost always a whole list of other options," says Gilboa. "So, look for ways to hit pause instead of stop. Simone Biles did not hit stop. She hit a really dramatic pause. She didn't leave Tokyo. She didn't even leave the mat. She stayed there, she became coach and cheerleader for her teammates, and she competed in another individual event days later, as it turned out. She hit pause and continued to behave as the kind of person she wanted to be."

Takeaway

Understand that no goal is more important than your athlete's happiness as a human. "Together, you and your athlete have to figure out what their big picture goals are. Winning should only be a small part of them, because the damage of winning at all costs is fairly self-evident," Gilboa says. "The long-term goal should be about the person your child wants to become, with strong values and convictions. Imagine raising a child who, no matter what obstacles life throws them on the way toward their achievements, can continue to be the kind of person you and they want them to be."

Resource: https://truesport.org/goal-setting/pivot-set-new-goals

Setting team goals for the season or the entire year should be a group effort -- not a coach-driven spreadsheet or list. Each athlete on your team will come into the season with different goals, motivations and values, and as a coach, part of your job is to help the team blend the overarching team goals and values with those individual drivers.

The process begins with some thoughtful conversations, and should continue throughout the season. Here, TrueSport Expert and registered social work, Nadia Kyba, MSW, shares advice for how to get team and individual goals as aligned as possible.

Understand the difference between goals and values

Values include characteristics like hard work, courage, respect and integrity, while goals are more specific and focused around actionable items, explains Kyba. While your team should have both process and outcome goals for the season, it's arguably better to focus on values that the team holds together. Your team should be value-driven rather than goal-driven. This allows for each individual to also have a set of individual, specific goals for the season while still feeling in alignment with the team's values.

Start the season with a team meeting about goals and values

Kyba recommends setting goals and values early on. In the beginning of the season, hold a team meeting where you discuss all of the objectives for the season. Who do your players want to be? What characteristics will help the team be strong and successful as a unit? What goals should the team focus on? Come up with a list, starting with the bigger picture values like hard work before getting granular on outcome goals like winning a regional championship title and process goals like showing up to practice on time and ready to work every Monday, Wednesday and Friday. Make sure all the athletes on the team actively participate in this exercise: Athletes are much more likely to buy in and take ownership of goals and values that they create, rather than ones you've preselected for them. Allow some time for athletes to also reflect and write out their individual goals for the season, encouraging them to think in terms of process and outcome goals.

Share individual goals

As you create a list of goals and values for the whole team, it's important to allow athletes to share their individual goals as well. Letting athletes bring these goals to the attention of the team not only creates accountability around the goals, but it allows teammates and you as the coach to better understand each athlete's individual hopes for the season. As a coach, take note of these individual goals and how they might help or hinder overall team objectives. For instance, an athlete whose goal is to score a certain number of points in a season may need occasional reminders that a core value of the team is teamwork, and he needs to be passing the ball more often. But on the other hand, if one athlete's goal is to work on her leadership skills and public speaking, you can encourage her to lead warmup drills and pep talks before games, and to emphasize the team value of leadership. You can even take the conversation further by asking athletes how they can connect their individual goals back to the team's values and goals to inspire actionable ideas.

Create a list of team values and hang it somewhere it's easy to see

This can be a team project or it can be relegated to the more artistic members of the team, but create a poster or other wall hanging that lists out the team's values and goals for the season. Snap a photo or email it to all the athletes (and parents of the athletes if appropriate). This way, the initial goal-setting conversation isn't forgotten as athletes get busy with the season and with schoolwork.

Understand and acknowledge that not all goals will align perfectly

While some teams may be more suited to meshing individual goals with team-oriented goals, that won't always be the case, and as a coach, it's your job to find the right balance between helping athletes achieve individual success while still helping the team thrive. Most team sports are fairly straightforward, though things like playing time and positions may be challenging as some individuals set goals of more time on the field and less time on the bench. Individual sports like wrestling may prove more challenging, especially for older athletes with goals that prioritize individual performances rather than team unity. And any athlete who's involved in multiple sports, on multiple teams, or participating in other after-school electives may have a very different set of individual goals compared to the team goal of showing up to every practice. Remember, athletes are rarely actively trying to work against the team goals, but there may be an individual mismatch, and viewing that with empathy rather than aggravation is critical as a coach.

Get to know athlete's motivations

It's one thing to understand that each athlete has individual goals. But it's arguably just as important to understand the motivation for each goal. The better you can understand the individual goals of your athletes, as well as the 'why' behind them, the better you can align those goals with the team's overarching goals. For example, an athlete whose motivation is rooted in needing to get a scholarship in order to attend college might serve as a reminder to you that not every athlete on the team can afford expensive team gear or can commit to extra weekend practices.

Celebrate victories

Each week, take a moment after practice to acknowledge some small (or big) wins. Did someone on the team truly exemplify the team value of hard work? Did the team as a whole hit the process goal of showing up on time every day? Taking the time to acknowledge when goals and values are being met makes it easier for athletes to remember what they're working towards, so take the time to make their efforts feel seen.

Takeaway

Every time your players come to a practice or competition, there are both individual goals and values, as well as team goals and values, at play. These tips will help coaches align goals and values, while still honoring each individual.

Resource: https://truesport.org/goal-setting/team-goals-individual-goals/

If you bought an Instant Pot (or any type of pressure cooker) in the hope that it would simplify your life and cooking, but now it rarely gets used, then this is the article for you. When dealing with packed schedules for kids in different sports, plus your own work and other obligations, finding time for a 25-step process to get dinner ready in a pressure cooker is not an option. After all, this is a device that’s supposed to save time, not require more!

So, we’re keeping things simple: No precise measurements, drawn-out prep instructions or lengthy cook times here. These Instant Pot recipes are truly easy to make, with minimal muss and fuss required. You’ve probably looked up ‘easy’ recipes in the past and realized quickly that they would still require extra equipment, tons of fresh veggies or herbs and timers set to change the Instant Pot settings as things cook. Not here. We’re also focusing on healthy whole food ingredients, but we’re not above using simple canned or frozen options over fresh.

Whole chicken PLUS chicken soup

If you love the classic roasted whole chicken for Sunday dinner, consider swapping to an Instant Pot for a simple way to make this classic dish with almost no cleanup. You won’t get the same crispy skin on the chicken, but you’ll get a perfectly cooked chicken that’s still nice and moist, plus zero mess and a tasty broth that can be repurposed for another dinner later in the week.

This will make two meals for three people each.

What you need:

• A whole chicken
• Bag of frozen mixed vegetables
• 1-2 teaspoons of Italian seasoning
• Bag of small fingerling potatoes
• Optional: Any wilting vegetables from the fridge that can go into a soup (skip things like cucumbers and lettuce, but add limp spinach, onions, herbs or tomatoes)
• Optional: Fresh broccoli florets and/or carrots if your kids are fans of either veggie

How to make it:

Add about a cup of water to the bottom of the Instant Pot, then layer your vegetables down, sprinkling with Italian seasoning. Then, add your chicken and however many potatoes it takes to feed your family, plus the broccoli and carrots, sprinkle more seasoning and pop on the lid.

Use the "Poultry" setting, and you're done! While that's cooking (usually around 40 minutes), you can toss together a simple side salad and/or prepare a simple tasty balsamic vinaigrette as a dressing and sauce. Combine 1/2 cup olive oil, 1/3 cup balsamic vinegar, 1 tablespoon agave or honey and 1 tablespoon Dijon mustard in a small jar and shake.

Once your chicken is ready, pull out the potatoes and broccoli/carrots as well as the chicken. Carve the chicken and serve with your balsamic vinaigrette or other toppings.

Save the vegetables and the broth that are now cooked at the bottom of the Instant Pot, along with any chunks of leftover chicken, and use this to make a simple chicken vegetable soup by simply heating it up and adding quick-cook rice or pasta to it later in the week. You can also add a small can of tomato puree if you prefer your soups to have a bit more 'body' to them. And feel free to mix this dish up: Swap the Italian seasoning for chili or taco seasoning, then top with guacamole and tortillas for a play on tortilla soup!

Easy vegan or vegetarian chili

With a few ingredients -- all freezer and pantry-friendly -- you can have chili that's ready to go in under an hour but tastes like it's been simmering for a full day. We love this one because, like the chicken, it can use all the wilted veggies from the fridge plus those stale tortilla chips from the cupboard. You can change out the veggies listed here as well. We like adding frozen spinach specifically because once it cooks in, you won't even notice it's there. And neither will picky eaters.

What you need:

• 1 large can cooked black beans
• 1 small can cooked white beans
• 1 small can cooked kidney beans
• Bag of frozen peppers and onions, or fresh diced peppers and onions
• Bag of frozen spinach
• 1 1/2 tablespoons chili powder
• 1 small can pureed tomato
• 1 large can diced tomato
• 1/2 cup water
• Instant rice
• Optional: Chopped jalapeño, any wilting vegetables from the fridge that can go into a soup (skip things like cucumbers and lettuce, but add limp spinach, onions, herbs or tomatoes)
• Optional toppings: Sliced avocado, lettuce, cheddar cheese, plain Greek 2% yogurt, cilantro, tortilla chips, baguette

How to make it:

Simple! Combine all ingredients (except for rice and toppings) in Instant Pot and set to "Stew."

Prepare the rice as a side or, after the Instant Pot has finished, add it to the chili and keep on low for 5-10 minutes until rice is fully cooked. (Alternatively, you can elect to scoop up chili with tortilla chips or a crusty baguette versus serving with rice.)

Serve topped with avocado, cheese, plain Greek yogurt (a higher-protein, lower fat option than sour cream) and cilantro.

Instant steel cut oats

With an Instant Pot, sweet and savory breakfasts can be made in minutes. And yes, it sounds strange, but oatmeal can be a tasty savory meal as well as a sweet one, especially when using the more grit-like steel cut oats. And the high fiber and high protein steel cut oats, which typically take a long time to cook on the stove, are ready in minutes. Picky eaters who tend to hate oatmeal may find that they tolerate well-cooked steel cut oats since they have a more rice-like texture than their mushy brethren.

If you have picky eaters, we suggest making a batch of plain steel cut oats and allowing your kids to pick and choose toppings.

Sweet options:

• Frozen mixed berries (if not cooked in with oats, warm up in microwave)
• Peanut butter or sliced almond/crushed walnuts/chopped pecans
• Fresh berries
• Banana slices
• Dried cranberries, goji berries or raisins
• Chopped walnuts and pecans
• Vanilla extract, cinnamon
• Maple syrup or honey

Savory options:

• Bacon bits
• Cheddar cheese
• Nutritional yeast
• Chopped scrambled eggs
• Chopped green onions
• Salsa or fresh pico de gallo

How to make it:

To serve 4-5 people, combine 1 1/2 cups of steel cut oats and 4 cups of water in Instant Pot. Add flavor toppings like vanilla, cinnamon, maple syrup, salt or nutritional yeast.

Set to "High Pressure" for four minutes.

Once it finishes cooking, allow it to stay on "Warm" for 15-20 minutes to allow the oats to finish softening and cooking for the best texture.

Add toppings and enjoy!

Resource: https://truesport.org/nutrition/3-instant-pot-recipes/