This article will address more communication blocks that can interfere with inner personal blocks (player in player and coach in coach) and interpersonal blocks (player to coach, player to player and coach to player) understandings and athletic performance. Please re-read The Basics in “Communication Blocks: I”, volume 3, Issue 7 before reading the list in this article (http://www.psychedonline.org/Articles/Vol3Iss7/CommunicationBlocks.htm).

Seven More Common Internal and Interpersonal Communication Blocks

8. The athlete or coach is not clear what he really needs from the communication process.

9. One of the two parties is not aware of using vague thinking and terms as well as “hand grenade” terms and phrases. Also, they are unaware of their options to use respectful hearing checks to confirm what they are decoding the other’s meaning accurately.

10. The player and coach may deny or minimize their true feelings to themselves and to the other person. The receiver of a message, for example, may feel they should be interested, but he is in fact bored or couldn’t care less. This, of course, adds to a sense of distrust. Young people are more apt to pick up these “self-lies” than older people who are habituated to them.

11. Complete withholding of emotions from communications – intentionally or subconsciously – can leave the listener unsure of the full meaning of the message from the speaker. The player may interpret this as “You don’t trust me,” or “You are hiding something bad.” This can result in anxiety and distrust. This communication block creates a lack of connectedness – not being on the same page.

12. Focusing “too often” on the past or the future can result in lack of confrontation and resolutions to problems in the present. A unique case is the reaction a coach imagines an event so vividly that she reacts to her player in the present as if the event has already occurred (“I know you’ll be late for practice again.”) This is sign of false-self dominance.

13. Compulsively focusing on one’s Self or steadily deflecting from one’s Self will result in unbalanced and “shallow” communication. At worst, an athlete or coach may increasingly feel used and discounted or “disconnected” and resentful, and develop “impaired hearing.” Awareness and respectful assertion may change this.

14. A player/coach is unaware of the true needs under conflicting surface needs. For example, a player says, “Coach, I want to talk with you” (surface need) may really mean “I need to be reassured that you still want me to be on the team, because it seems like you don’t look at me in the dugout.” Awareness, clear thinking, patient digging down, assertion and empathic listening help unearth semi-conscious current true needs. “Old “issues” keep resurfacing and/or causing strong feelings because the true needs beneath them haven’t been clearly acknowledged and filled.

Summary

Parts III and IV of this series will add to the list of communication blocks. If you have examples of communication blocks that have occurred in your athletic or coaching career, please send them to us. We will pass them onto our readers along with their positive resolutions.

In today’s modern world, we often hear individuals who exercise make statements about how they feel better than they did before they started exercising. If you were to ask these people to clarify what “better” means, most people would focus on the physical benefits. There is no doubt that engaging in activity has many physical benefits including weight management, improved cardiovascular fitness and control over diabetes and osteoporosis. However, there are also many psychological benefits to exercise which include positive effects on memory & thinking and improvements in levels of depression and anxiety. Let us take a closer look at each one of these.

Memory & Thinking

Many researchers have examined the effects of aerobic and anaerobic exercise on memory and thinking. The results have been mixed but for the most part indicate that that moderate levels of exercise (regardless of type) improves performance on memory and thinking tasks including addition problems, recall of numbers and words, perception & discrimination of geometric figures, and organization. It is important to note that both high and low levels of exercise have been found to either have no effect or actually impair performance on the tasks. The reason for this is unclear and is currently being studied.

Depression

Clinical depression is one of the most common psychological problems in our country. According to data from the President’s Committee on Mental Health, one of every four Americans suffers from depression at any given time. Depression is characterized by withdrawal, inactivity, and feelings of hopelessness and loss of control. By acting on each of these symptoms, physical exercise can be a useful therapeutic intervention for depression. Indeed, people who are physically active, have lower rates of diagnosable depression. One study conducted over a twenty year period found that those individuals that were most physically active at the beginning of the study were less likely to develop depression at a later date.

Researchers have even examined exercise as a treatment for depression. Individuals who had been diagnosed as depressed were put into three groups: time limited psychotherapy (10 weeks), time unlimited psychotherapy, and a running treatment group. The runners met with a running therapist and would stretch, walk and run for thirty to forty-five minutes, and discuss issues while exercising with little emphasis on the depression itself. Results indicated that 6 of the 8 patients in the running treatment group were essentially well at the end of three weeks, another at the end of the 16th week, and one that neither improved nor deteriorated. This should not be taken to mean that depressed individuals should drop out of traditional forms of treatment, just that running is a useful adjunct to traditional treatment.

Anxiety

One generally accepted benefit of exercise is anxiety reduction. In other words, people who exercise just feel less stressed or nervous. In general, research has supported this notion. In one study, subjects were placed into one of three groups: jogging, stress inoculation training, and waiting list. Individual’s self-report statements indicated that both the jogging and stress inoculation groups had lower levels of anxiety than the waiting list group immediately following the intervention. Furthermore, this finding held true when the researchers followed up one month and 15 months later. It is important to note that the joggers only continued to experience lower levels of anxiety if they continued to exercise (which was about 40% of the original group).

The reasons for improvements discussed above are unclear. Some people feel that various exercise strategies serve to divert or distract subjects from anxiety and depression-producing stressors. In addition, if you are working out at a gym or park, social contact works to reduce the isolation typically associated with depression. Another reason for the improvements in psychological well-being is that exercise alters various neurotransmitters within the brain (norepinephrine and seretonin) which is precisely the function of medication that is prescribed by psychiatrists. This should not be confused with the unsubstantiated theory that the release of “morphine-like” chemicals within the pituitary gland and the brain serve to reduce the painful effects while also enhancing the euphoric effects.

Conclusions

From the above discussion, it is clear that there are many benefits on psychological functioning that result from exercise. However, it is important to note that the relationship between physical activity and mood should be thought of as correlational not causative. That is to say, they are related but exercise should not be thought of as being the sole cause for the improvements in mood.

Although some studies featuring highly anxious patients have shown that exercise reduces both anxiety and depression significantly more than a placebo treatment, others have found the reverse to be true. More specifically, one group was told that their regimen was specifically designed to facilitate psychological well-being and no such intervention was made with the control group. The results showed improvements in fitness for both groups; but, the experimental subjects improved significantly on a measure of self-esteem when compared to the no intervention control group. This means that just thinking that something is good for you, is enough for it to have a beneficial effect.

So how should exercise be used to improve mood? If you have been diagnosed with an anxiety or mood disorder, probably the best approach to take is to use it as an adjunct to the treatment you have discussed with a mental health professional. Always use and follow the guidelines that they set forth for the treatment of your particular disorder and be sure to voice your interest in using exercise as an adjunct to treatment.

In today’s modern world, there is no excuse for anyone to be out of shape. There are so many types of exercise varying from football to rowing. Even so, people may still complain that these sports require extra equipment, time, and money. There is, however, one form of exercise that is so simple, that it is sometimes referred to as “the purest of sport” (Aaseng 9). This sport is track and field, in which all you need to participate is a pair of sneakers. It is true that at times, running can be painful and tiresome. However, despite the physical challenges running poses, I continue to run everyday because of the psychological and physical benefits I receive.

For my I-search, I wanted to learn more about the benefits of running and why I continue to run, despite the physical discomforts associated with it. Being a runner for the Council Rock High School South winter and spring track teams, I am involved in running everyday after school. This also entails participating in track meets every Friday night. Since I am involved in other extracurricular activities, staying after school for track each day and making time for homework can become hectic and overwhelming. However, I make time for running because it is a way for me to relieve stress and stay fit at the same time. Obviously, running isn’t always enjoyable. It takes a lot of persistence and determination. Many people do not like running because unlike other sports, it is continuous physical exertion. However, as my teammates and I say, you have to “run through the pain.” For my I-search, I also wanted to learn more about not only the physical aspects of running, but also the psychological. Prior to my search, I had already heard of something called “runner’s high.” Other runner’s explained this high as a sense of well-being and a heightened feeling of invincibility (Kahn 295). I wanted to learn more about this high and the other benefits of running. I hoped that this would help me to better understand my desire to run each day.

When people hear that I am a member of the Council Rock High School South track team, their first response is usually, “Why would anyone want to run? It’s painful, hard, and boring.” I usually respond to their question with the most common reasons people choose to run: to lose weight, become fit, or to meet new people (Galloway 6). To me, however, running is so much more.

Associated with running are a wide variety of physical benefits. First, running helps to improve respiration. When a person runs, their body needs more oxygen (Liberman 7). Their lungs are working harder and faster to supply more oxygen to the body (Liberman 7). As the person continues to run, their lungs become more proficient at supplying extra oxygen to the body, which in turn makes breathing easier at rest and when the person is active (Liberman 7). Having asthma, breathing was difficult for me when I first started running. However, tests have shown that as I continue to run, my lung capacity is increasing. Although I still have asthma, running has decreased the chances of me experiencing an asthma attack.

One of the major benefits of running is that it improves muscular strength, endurance, and bone density. Running keeps your muscles functional and strong (Liberman 8). Muscles are attached to bones, so as your muscles move during a workout, it is forcing your bones to grow (Liberman This helps to keep bones dense, firm, and healthy (Liberman 8). Everyday that I run, my legs are increasingly getting stronger. I know this is happening because each week, I am able to add more weight to the machines I use in the weight room.

Running also helps improve a person’s nutrition. Before you run, it is important to have a well balanced diet of carbohydrates, protein, and a small amount of fat to give you enough energy to make it through the workout (Galloway 226). Running also makes your body much more sensitive to overeating or eating the wrong foods (Galloway 233). I can agree with this because during track season, I always find myself eating healthier, having an apple instead of a candy bar.

People who run also tend to have renewed energy, a better outlook on life, an improved quality of sleep, and more self-confidence (Liberman 6). Running is also highly motivating (Averbuch 145). Whenever I run a personal record, it makes me feel like all of my hard work has paid off. Nancy Gerstein, editor for The New Yorker and a daily runner describes her feelings about running, which are similar to mine:

Running gives me a sense of controlling my own life. I feel I’m doing something for myself, not depending on anyone else to do it for me. I like the finiteness of my runs, the fact that they have a clear beginning and end: I set a goal and I achieve it. I like the fact, too, that there’s real difficulty in running; when you have to push yourself to finish a run, you feel wonderful afterward. A good run makes you feel sort of holy. (qtd. in Fixx 14-15)

Along with the physical benefits gained from running are a variety of psychological benefits. Running causes the production of endorphins, which are natural morphine-like hormones (Liberman 9). These endorphins are believed to reduce stress levels and improve your mood (Liberman 9). When these endorphins are released, a mental change called runners high takes place (Kolata). John Donahue, a 43-year-old man who runs five miles everyday, explained this high by saying, “After about 35 or 40 minutes, it seems as if all sorts of tension are relieved. It’s almost like floating” (Glover 339). Paul Schienberg, publisher of Psyched Magazine, also described this high by saying, “It is a point where all biological and psychological systems are running in harmony and it is effortless.” This high, however, does not usually come easily. It often occurs after a period of continuous exercise when the cardiovascular system is working harder (Kahn 295).

Running is also one of the leading ways to reduce stress. During a run, you can use the time to reflect, plan your day, or clear your mind from pressure (Liberman 9). Because of these positive effects, runners are usually calmer, have higher self-esteem, and have less anxiety (Glover 342-343). Ben Bobrow, a runner, says, “Being an emergency physician, I encounter my share of stressful days (and nights). I have consistently found, however, that I feel better, perform better, and am actually a more empathetic doctor when I work after running” (Liberman 5). I have also found that I am less stressed after I run. Especially when I have a lot of homework due the following day, I always find it helpful to run to make me feel less overwhelmed.

Running also teaches the body how to handle, in a productive way, substances that are produced by running and stressful situations, which can have both positive and negative effects (Jonas 38). In the positive aspect, running can cause the athlete to have more responsibility, persistence, courage, self-discipline, and independence (Griffin 27). However, by exercising 30 minutes, several times a week, runners can develop an addiction to the relaxed feeling associated with running (Galloway 20). The body and mind begin to anticipate the after exercise effect, and yearn for it when they don’t exercise (Galloway 20). Withdrawal symptoms can vary from irritability to tiredness (Galloway 20). Although I do not feel as though I am addicted to running, I did experience some of these withdrawal symptoms when I performed my experiment of not running for a week. The first few days I did not run, I felt weary, tired, and overwhelmed. However, as the week continued, the symptoms progressively became less detectable as I became accustomed to not running.

Although I am a regular runner, it does not mean that my workouts are easy and effortless. They are, however, much the opposite: hard and tiresome. Up until my completion of the I-search, I had found myself questioning my motives to run. Why do I exert myself to physical discomfort? The I-search has led me to the answer to this question. From this research project, I was able to learn about both the physical and psychological benefits of running. Just as listening to music or reading is a way for people to release stress, running is a way for me to release my tension. Now that I am aware of the numerous advantages of running, it will make my workouts seem easier because I am aware of the benefits I am gaining. Running is a state of mind; the way you think about your running determines your success (Burfoot 112). When my workouts become hard or tiresome, I can think of the positive effects my training will have, and it will help me to continue my workout.

Gary wrote:

I have a problem and I hope you can help. Half way through this past varsity baseball season my 16 year old son developed some throwing problems as a catcher. When attempting to throw he would have problems releasing the ball, sometimes double clutching or throwing the ball directly into the ground right in front of him. As I watched these throwing tendencies develop with my son I became very concerned and was reminded of my senior year as a catcher in high school. I played four years of high school varsity baseball but unfortunately I ended my senior year not able to throw the ball 60 feet back to the pitcher. Throwing a baseball is something most take for granted and not many people within baseball circles can relate to this problem. Its very frustrating, humiliating and a lonely feeling for a 16 year boy that previously never gave throwing a baseball a second thought.

I have talked with several people that have struggled with this problem themselves, or had a son with the problem. My son is currently doing throwing drills using a “grading system” but never has the problem during these drills. He only struggles when throwing around the team during practice or game situations. I’m wondering if the focus should be with a psychologist instead of continuing with throwing drills in an isolated environment.

My son and I would greatly appreciate any recommendations or contact information you can provide to help deal with this problem.

I hope to hear from you soon. Thanks, Gary.

TO: XXXXXX@msn.com
FROM: psychedonlineorg@yahoo.com
SUBJECT: RE: Mental Throwing Problem
DATE: Wed, 18 Jun 2004

Hi Gary and son,

I did get a chance to read your email. Here are some thoughts. One. It sounds like the throwing problem has a become a thing in itself. An approach is to shut off the thinking. The world it is focused on the more problematic in can get. Your son has all the anticipatory failure thoughts and visions. The humiliation and shame have become another level of the problem put on top of the original problem. The more problem solving strategies attempted, the more it become ingrained that there is a problem to resolve. It is paradoxical. The approach is more to get the weight off the problem, get away from thoughts. Easier said than done. I would suggest creative visualization approaches. Where he gets to “see” himself in a game situation making the throw he wants to make. He needs to create it himself in all the details possible. There is an article in www.psychedonline.org on creative visualization. I suggest he and you review it. I would be glad to help you on the telephone or on line to create visualizations. He needs to see in his mind what it is like to catch the ball and go through the throwing the ball, seeing it fly and reach the target. The visualization should include all game situations. He needs to practice this visualization before playing, during play and after playing. Remember he might have to make a number of attempts to create a visualization that works for him. There is no right or wrong visualization.

Two. Create a state of mindlessness. There are thought stopping techniques. Again there is an article in Psyched that is specifically targeted to achieving this mindless state.

Three. Relaxation. There are many relaxation techniques that your son can use. He must practice them. Throwing the ball in the ground sounds like his muscles are tightening up at the point of throwing. No athletic attempt is successful when muscles are tight. He has to teach his muscles to relax by practicing relaxation techniques. Then when he is actually playing he needs to use relaxation methods. This is not an issue of skills. He knows how to throw. There is just too much thinking in the way of execution.

Let me know what you think of these ideas and if you need help directly. I will go through the process with him and you if you would like. Also, let me know what progress or lack of progress is made.

Good Luck,

Paul Schienberg, Ph.D.
Editor/Publisher