Getting past shame

Getting past shame

Mental Training to get past shame in sportsdunce

A while back I wrote a post on shame. It is one of the areas that we rarely address in sports. It got a lot of hits back when I originally posted it. It was uploaded to a site in the UK this month for a new audience and again it’s garnered a good deal of attention. I thought perhaps I would talk about a few exercises people can use to get over issues were they feel shame. For some it is a feeling of failure associated with letting team or family down by not performing to their own or others expectations. In many ways it is associated with fear of failure. In other ways it goes perhaps deeper. Shame affects confidence, motivation and so much more. From an emotional intelligence point of view, along with guilt, it is certainly one of our more useless emotions. Please keep in mind, as usual; I am not talking about people who have really deep seated issues, as I only work with healthy people. There are times when we all have trouble dealing with something however, and these exercises can help.

Using CBT, Cognitive Behavioral Therapy type exercises can help athletes reduce this feeling and perform at higher levels. Some are very simple. Some will take a bit of work. Some come from what are known as Shame Attacking exercises.

My new favorite one however comes from Clown School. Don’t discount this technique because of its unusual origins.  I picked this one up from a friend, Leif Hansen,  who runs a group called Spark Interactions [ SPARK ]. A lot of what Leif helps people do is re-learn how to play through interactive activities. A good deal of which is Improv.   I’ve attended 4 of his clinics, always interested in new growth activities for myself and those I work with. It was Leif who talked about Clown School. I love this one as in part it helps people deal with failure in a way completely removing shame.

Clown Redemption (my name not his).Another approach to dealing with failure

In clown school when a clown makes a mistake in a routine instead of apologizing or telling everyone they are sorry for their mistake clowns are taught to do something very different. After making an error, instead of saying sorry, the clown takes an exaggerated bow and says in a loud voice, Thank You Very Much with a smile. Taking credit for their mistake and rejoicing in the opportunity to learn something from their mistake. Athletes drive me crazy with the two-word apology I hear so often, “MY BAD”.  What the athlete is stating is I made a mistake; I do take responsibility for it. But it is also an acknowledgement that there was something bad in their behavior. This can reinforce feelings of shame, rather than the idea that failure leads to learning and ultimate growth / success. I think if more people would bow and say thank you very much, they would overcome so many inhibitions.

Shame attacking Type Exercises:

The idea here is to do some things which make you very uncomfortable in public some can be done in private too. By choosing small steps in behavior change people come to understand that the consequences they were so afraid of, only exist in their own minds. Understanding this on a real level allows a person to be more comfortable in their own skin. Trying new things that allows them to realize that their shame or embarrassment is not real.  So here are a few non sport exercises to help you understand their impact. You can try them yourself as of course there are no consequences.

The basics are to do something that makes you feel foolish and uncomfortable.

– Start dancing as you walk through a store

– Start laughing while waiting in a line

– Sing while you are waiting in a line

– Tell a random stranger that is in line by you that you didn’t take a shower today.

– Ask a random girl/guy passing by if they would want to do something later

– When you are in a store start running frantically while looking behind you as if something were chasing you.

– Make funny faces to people who are stopped beside you in traffic

In sports it could be something as simple as these.Shame in sport

– Something as ridiculous as trying to kick a soccer ball and falling down on purpose

– During practice make odd faces

– Ask a really stupid question of a team-mate or coach

– Make a funny noise while catching a ball

– Smile during practice – assuming you are one who believes you must wear a game face

Now these are just a few simple things and I’d love some comments back on Shame Attacking ideas in sports. I’ve got some others I’m holding back because I want some creative ideas not variations. You might notice that all of the things I’ve listed are common behaviors at most every practice. But not for everyone. If you were to say to yourself I would never do that, maybe you should.

So if we enter my world of sport and we observe athletes held up by their anxiety and as we lift the veil and help them cope with their sports anxieties and still something is missing, we may need to understand their greatest fear.  I often ask the question, “What is your greatest fear?”  Maybe it is the wrong question.  What is it that makes you feel shame?  Can you talk about it?  We tell people not to put their self-worth in a sport outcome or result.  What if they do that because somewhere along the way, instead of finding joy in sports, they found shame?

If this post fails to help you understand how to help yourself or someone else then I failed to explain it well.  All I can say to that then is:

Thank You Very Much (with a bow of course)

The Writer and the Athlete

As very often happens in my writing, I start from a single thought without any real idea of where I am headed.  Since this is a written blog I thought I would write about writers for a change of pace.  Sometimes it works and well until now you never really knew of the multitude of un-birthed writings buried somewhere in the depths of my backup hard drive.

Writing much like competing in sports requires practice, ability, experience and drive.  The writer / athlete must be free of fear and anxiety in order to put pen to paper.  I have seen writers of every type.  The gifted and the not so gifted are all around us.  There are those that can knock out a thousand words in a small amount of time and for others it could take a week or longer.  Quality too will vary.  The quick can be brilliant or bad, because all the elements must come together as in sport.  I’ve known writers to meditate to reduce stress, and many that have used drugs and alcohol to cope with expectations of exposing the core essence of their soul, if you will, to people that will make judgments about their very being, perhaps based on a single word they don’t like in a paragraph.

Not much different from the athletes I work with.  Coping one way or another– in search of that sweet spot in time, where everything comes together.  Most do this in front of family and friends, but many, especially at the highest levels, do it in front of strangers that will rip them apart for their failures and cheer unbelievably at their accomplishments.

So together we have writer and athlete.  On common ground for many reasons, as I have mentioned.  What I see most in common though is that success is not based singly on ability or experience.  It is certainly not on their ability to cope (as much as I’d like to show) with stress, as we have a history of great writers and athletes that have dealt with these pressures through drugs, booze and let’s not leave out sex*.  (*we can’t just end with the word sex)     (more…)

Shame – What We Won’t Talk About

Shame – What We Won’t Talk About

Shame – What We Won’t Talk About

I was invited to a conference today on Behavioral Health and Addictive Disorders.  I went to hear Harriet Lerner, Psychotherapist and Author of ten books.  She was going to be speaking from one of her books, The Dance of Fear.  This is about dealing with fear and anxiety.  Her talk was called The Secret Life of Shame. So here is Shame – What We Won’t Talk About.

shame - what we won't talk about

Now I have made it very clear that sport psychology rarely deals with these types of issues.  I write this only from the standpoint of working with people with major issues.  It is not that as human beings involved in sports we are exempt from these issues, it is just that I work with generally healthy individuals that may need to understand how something like anxiety affects their performance, but for the most part they can get out of bed each morning and function in society.

I was interested because I am increasingly becoming more aware of the role shame plays in sports performance.  In all my years I have never heard this topic addressed in sports.  We talk about fear, anxiety and even guilt, but never shame.  It got me thinking about what I have been seeing in the youth sport arena of late.  It seems to me what we have been labeling as fear or even embarrassment may in fact be shame.  If this is true then we need to approach this much differently because shame is something we just won’t talk about.  Instead we bury it deep inside us and try hard to forget about it, but it does leave its scars.

I was at a youth tournament this week.  I had met a man who had played a major sport for a major college.  He was talking up his daughter.  Telling me how good she was and that I should come watch one of her games.  I said I would try.  I got to her match late and only caught the end.  Her team was let’s say; under-performing.  Translation – they were getting their butts kicked.  I noticed almost immediately that the father was not watching his daughter or really the team.  His focus was on the other team.  He would not look at his child.  He was focused on not watching her.  I thought at the moment that he was embarrassed.  He was ashamed of her and her team.  This was clearly evident.  Watching their interaction after the game confirmed my feelings even from afar.  The daughter, with her head down, picks up on how she had disappointed her father, by her performance.

Shame is not as I said a common topic in sport psychology.  Mostly we focus on dealing with and coping with anxiety of a poor performance.  Issues involving shame are much more below the surface.  Shame isolates us says Lerner.  We can join together with teammates or family to cope with anxiety, fear anger and guilt, but with shame we stand alone.  It is the nature of shame.

We can tell stories about ourselves where we have been embarrassed by our own mistakes and failures.  People do it all of the time.  We even make party games out of it.  But tell someone the deep dark shame in your life, not a chance.  It is shame that eats us up in the darkness of the night.  Perhaps we need to pay more attention to this social emotion.

The parent I had met had been a major college player.  He played on some really good teams.  He was projecting his feeling on his child.  Her failure was his failure.  He was ashamed to have raised someone who could not perform.  The last part of the game was reflective of what I saw.  She was in for one of the last plays and just went through the motions.  She saw her father’s shame.  She didn’t match his expectations.  I am very sure that this man loves his daughter, likely without any reservations.  Yet the message was not unconditional love that was delivered that day.  We need to live our lives within ourselves.  Our self-worth should be measured by our deeds without comparing ourselves to others or by needing the approval of others.  So much of what we do is grounded in what we have learned in our early life.  If we are taught shame, we isolate ourselves and our issues.  We cannot openly talk about those things we are ashamed of.  So if we enter my world of sport and we observe athletes held up by their anxiety and as we lift the veil and help them cope with their sports anxieties and still something is missing, we may need to understand their greatest fear.  I often ask the question, “What is your greatest fear?”  Maybe it is the wrong question.  What is it that makes you feel shame?  Can you talk about it?  We tell people not to put their self-worth in a sport outcome or result.  What if they do that because somewhere along the way, instead of finding joy in sports, they found shame?