Busting Through Mental Blocks in Sports (+ Business)

By: Abigail Csengery, LPC-Associate. Supervised by Tritia Finley, Ph.D., LPC-S, NCC

Mental blocks are the worst, right? You’re cruising along, everything’s fine, and then bam—your brain just stops working. According to the American Psychological Association (APA), a mental block is “an abrupt involuntary interruption in the flow of thought or speech in which the individual is suddenly aware of not being able to perform a particular mental act” (APA Dictionary of Psychology, n.d.). Basically, it’s when your brain decides to take a break at the worst possible moment.

What Causes Mental Blocks?

Mental blocks are usually triggered by stress, anxiety, fatigue, and fear of failure. These factors can overwhelm your mind and cause it to freeze up. You might find it hard to focus, lose your train of thought, get irritable, or start doubting yourself. These symptoms can lead to bigger issues if not addressed, especially for high achievers who are always pushing themselves to the limit.

How to Overcome Mental Blocks

Luckily, there are ways to get past these mental roadblocks. Here are some tips to help you keep your brain in gear:

Change Your Environment or Approach

Sometimes all you need is a change of scenery. Athletes might practice at a different location or switch up their training routines. For students and professionals, it could be as simple as studying in a new spot or taking a five-minute walk. Small changes can make a big difference in shaking off those mental cobwebs.

Changing your environment can mean various things. For instance, if you’re an athlete used to practicing in the same gym every day, try heading to a different venue. This minor shift can refresh your mind and help you approach your practice with renewed energy. In a corporate setting, a change in environment might be as simple as moving to a different desk or working in a café for a few hours. These small changes can disrupt the monotony that often contributes to mental blocks.

Switching up your approach can also be incredibly effective. If you’re used to tackling tasks in a certain order, try mixing things up. For example, if you usually start your day with emails, try doing your most creative work first and saving emails for later. This can help your brain wake up in a new way and prevent it from getting stuck in a rut.

Take Breaks (Yes, Like Sleeping!)

We get it—breaks seem impossible when you’re busy. But your brain isn’t a machine. It needs downtime to function well. According to the American Counseling Association, poor sleep can worsen mental health issues (The symbiotic relationship between sleep and mental health, n.d.). Getting enough rest helps you stay emotionally balanced and keeps negative thoughts at bay. So go ahead, take that nap—you need it!

Taking breaks doesn’t just mean getting a good night’s sleep, though that’s crucial. It also means allowing yourself short breaks throughout the day. Step away from your desk, take a walk, or simply do something different for a few minutes. These small breaks can help reset your brain and prevent mental fatigue from setting in. Naps aren’t just for kids—adults can benefit from them too. A short nap during the day can rejuvenate your mind and body, making you more productive in the long run. And remember, quality sleep at night is non-negotiable. Aim for 7-9 hours per night to give your brain the rest it needs.

Engage in Positive Self-Talk

Negative self-talk can mess with your performance big time. Instead of letting those negative thoughts spiral, challenge them. Ask yourself if there’s any real evidence for your worries. Chances are, there isn’t. Reframe your thoughts into something more positive, like “I don’t feel great now, but I’ll get through this.” It’s a process, but over time, it gets easier.

Engaging in positive self-talk is a bit like being your own best friend. Imagine what you would say to a friend who’s feeling down. You wouldn’t tell them they’re a failure—you’d encourage them and remind them of their strengths. Do the same for yourself. Catch those negative thoughts, challenge them, and replace them with something supportive. One practical method is to write down your negative thoughts and then write down a positive rebuttal next to each one. Over time, this practice can help shift your mindset and reduce the frequency and intensity of mental blocks.

Establish Effective Routines and Preparations

Routines can be your best friend. A good morning routine can set a positive tone for the day. Maybe it’s a healthy breakfast, a workout, or some quiet time to mentally prepare for what’s ahead. Having a routine helps you feel more grounded and ready to tackle whatever comes your way.

Effective routines are not about rigid schedules but about creating habits that support your mental and physical well-being. For instance, starting your day with a few minutes of meditation or mindfulness can help you stay focused and calm throughout the day. Physical activity, even just a short walk, can boost your mood and energy levels.

Preparation is also key. If you know you have a big presentation or a crucial match, prepare thoroughly but also build in some relaxation time. Over-preparing to the point of burnout can trigger a mental block. Find a balance that allows you to be ready without being overwhelmed.

Build a Solid Support System

Don’t go it alone. Surround yourself with people who lift you up. Whether it’s friends, family, or coworkers, having a support system makes it easier to manage mental blocks. They can offer encouragement and help you stay grounded when things get tough.

Your support system should include people who understand your goals and challenges. They should be able to offer constructive feedback and help you see things from a different perspective. Sometimes, just talking through your thoughts with someone else can help clear a mental block.

In addition to personal support, consider seeking professional help if needed. A coach, therapist, or counselor can provide strategies and tools tailored to your specific needs, helping you navigate and overcome mental blocks more effectively.

Embrace Failure as a Learning Opportunity

Failure is part of life, even though it sucks. But instead of fearing it, try to see it as a chance to learn and grow. Every time you fail, you learn something new. Embracing failure helps build resilience and reduces the anxiety that can lead to mental blocks. So next time you mess up, look for the lesson in it.

Embracing failure means reframing it as a normal part of the learning process. It’s not about seeking failure but about not being paralyzed by the fear of it. Every successful person has faced setbacks and learned from them. Use each failure as a stepping stone to build resilience and adaptability.

When you fail, take a moment to analyze what happened. What can you learn from the experience? How can you do things differently next time? This reflective practice can turn failures into valuable lessons and help prevent future mental blocks.

Conclusion

Mental blocks are a pain, but they’re not unbeatable. By changing your environment, taking breaks, engaging in positive self-talk, establishing routines, building a support system, and embracing failure, you can keep your brain in top shape. These strategies can help you stay focused and perform at your best, no matter what challenges come your way.

References

American Psychological Association. (n.d.). Apa Dictionary of Psychology. American Psychological Association. https://dictionary.apa.org/block

The symbiotic relationship between sleep and mental health. (n.d.). American Counseling Association. https://www.counseling.org/mental-health-counseling/counseling-corner/article/counseling-corner-blog/2021/03/26/the-symbiotic-relationship-between-sleep-and-mental-health