Hormonal fluctuations can wreak havoc on our mental state- affecting our mood, energy levels, focus, and motivation.
When faced with these challenges, it’s important to develop strategies that help us maintain a consistent mental game during training.
Here are some practical tips to help you navigate the mental game when hormones make you feel out of control.
Understand Your Body’s Signals
The first step is to be aware of the physical symptoms and changes you experience when hormones fluctuate. Recognize that these changes are temporary and not indicative of your abilities or dedication to training. By understanding your body’s signals, you can better manage the fluctuations you’re experiencing.
Set Realistic Expectations
During periods of hormonal imbalances/fluctuations, it’s crucial to adjust your expectations. Avoid being too hard on yourself for any perceived shortcomings. Instead, focus on progress rather than perfection and celebrate small victories. Remember, your performance may not be at its peak, but that doesn’t diminish your efforts.
Investing in self-care activities can help stabilize hormones and improve your mental game. Ensure you’re getting adequate sleep, maintaining a balanced diet, and engaging in stress-reducing practices like meditation or hobbies you enjoy. Taking care of your overall well-being will support your mental resilience during training.
Consult a Healthcare Professional
If you suspect that hormonal imbalances significantly impact your mental state, it’s advisable to seek guidance from a healthcare professional. They can assess your situation, perform relevant tests, and recommend interventions or treatments to rebalance your hormones effectively.
Modify Your Training Routine
Adapt your training routine to accommodate fluctuations in energy levels and focus. On days when your energy is low, opt for lighter workouts or prioritize recovery exercises. Conversely, when you feel more energized, challenge yourself with more intense sessions. Listening to your body and adjusting your training accordingly will help you maintain consistency.
Harness Mental Skills Training Techniques
Engage in mental skills training techniques to boost your mental resilience during hormone fluctuations. Visualization exercises can help you stay focused, even when facing distractions. Positive self-talk and affirmations can counter negative thoughts and maintain motivation. Setting realistic goals will enable you to progress despite hormonal challenges. Mindfulness practices can also promote emotional balance and mental clarity.
Seek Support from Your Network
Lean on your support systems, such as coaches, teammates, or friends, during challenging times. Surrounding yourself with understanding and supportive individuals can provide the encouragement and accountability you need to stay motivated. They can also offer advice or share their experiences, reminding you that you’re not alone in this journey.
Hormone fluctuations can present significant challenges to maintaining a consistent mental game during training.
By understanding your body, setting realistic expectations, prioritizing self-care, seeking professional guidance when necessary, modifying your training routine, harnessing mental skills training, and relying on your support network, you can navigate these challenges with resilience.
Remember, you have the power to adapt and thrive, even when hormones make you feel like everything is impossible.
Did you know as a CFT (Competitive Female Training) athlete you get hormone notes for each day of training based on where you’re at in your cycle (including tips for perimenopause and menopause!). Try us two weeks for free and see what following Women’s Only CrossFit programming is all about!