If you’ve ever gotten up to speak in front of a crowd or waited to take a test, you’re already aware of how your thoughts, bodily sensations, and emotions can overcome you if you’re not aware of them or if you try to erase them. These are obvious examples, but this “mind-body interaction” is at work all the time, often in subtle ways. Thoughts can impact your emotions, how you feel physically, and even how you behave.
Here’s an example: You test for the APRT on a day when you’re sick and score worse than your previous time. You could possibly think, “I stink,” and feel defeated and worse than you did before the test, subsequently putting less effort into the next one. Or you could think, “Not bad for being sick; let’s see what I’m made of next time!” and likely feel excited and more energized to put in necessary training. The list of possible thoughts in response to this event is endless, and each thought has a different emotion, body feeling, and behavior attached to it.
When you’re not aware of what your internal experiences are to begin with, thoughts, moods, signals from your body, and your behavior can come together to form the “perfect storm” of stress, which can impact immediate and future performances. By being aware of each thought, mood, sensation, and behavior, you can slow the storm down and have more influence over what you do and how you perform. Avoid running on autopilot.
The “Mind-Body ABCs” is a technique that can help. Pay attention to some situations where performance matters, and log the following:
“A” stands for Activating Event—the event or situation you’re currently in (or looking at afterwards) that triggers subtle responses from your mind and body.
“B” represents Belief—your thoughts about that situation. Imagine yourself as a cartoon in the Sunday comics with a thought bubble over your head. Your “belief” about the situation you’re in is represented by what’s written or drawn in the bubble.
“C” is for Consequences—how your thoughts affect your mood, body sensations, and behaviors. Notice the specific emotion you’re feeling (such as fear, anger, or even happiness), what’s happening in your body (such as butterflies, tensing up, or letting go), and what you feel pulled to do (such as hiding from the situation, arguing, or giving your best effort).
For each ABC, try to tune into one Activating event, one Belief, and a short list of Consequences (emotions, body feelings, and behaviors). Rather than trying to log all this in your head, use Reaching Ahead’s Mind Body ABCs or make a similar chart in a journal and practice tracking your own ABCs (and alternative responses to the same A) every day.
Written by Tim Herzog and first published by the Human Performance Resource Center December 10, 2014.