Introduction

Reframing a negative situation into a positive experience requires the mental strength to find truth in unwanted situations. This guide presents a two-part process for managing negative emotions in competitive situations, focusing on reframing and resilience.

Part One: Reframing is the ability to recognize and process negative emotions, transforming them into positive energy.

Part Two: Being Resilient is the ability to adapt to high-pressure situations, transforming potential distress into a performance advantage.

Steps to Reframe:

• Define your issue clearly, including associated feelings.
• Answer five key questions to clarify your problem and focus on solutions.

Caution: You must be willing to reframe. If you struggle with the questions, you may not be ready.

Five Reframing Questions:

1. What are the positive aspects of this issue?
2. What specific upset is related to this issue?
3. What am I eager to do to resolve this issue?
4. What will be my focus in resolving this issue?
5. How can I take pride in my ability to reframe this issue?

Example: Reframing a Golf Issue: "I lost my composure on Hole #13. My aggressive play is sometimes fueled by anxiety."

1. Positive aspects: I love taking risks and being in the spotlight. Managing my emotions will make me very competitive.
2. Upset: I paid a heavy price for an unnecessary and foolish risk.
3. Eager to: Learn to play smart and stay even-keeled. Develop patience.
4. Focus: Recognize anxiety "red flags," use breathing techniques, remember I don't have to act when anxious.
5. Pride: I'll feel good about my ability to "just play" and have fun.

Reframing Other Emotions:

1. Pain: Can be a bodily message about exhaustion, illness, or injury. Sometimes you can push through; other times, it's wise to stop. Use awareness to discern the difference.
2. Fear: May signal you're outside your comfort zone or associate nervousness with preparation. Both can be reframed.
3. Anger: Indicates upset with yourself or others. Reframe to enhance learning. Articulating anger can bring clarity and release. Successfully managing anger boosts self-esteem. Note: Anger often masks fear, embarrassment, or hurt feelings. The intensity of your anger suggests how important the issue is to you and how much you can learn from it.

Steps to Being Resilient

1. Recovery: Use your breathing to settle down and regain composure as soon as you experience pressure or distress. It's crucial to first stabilize your emotional and mental state before proceeding.
2. Shift: This is the core concept, where you rapidly shift your perspective and find the opportunity.
3. Work the Process: Apply a conditioned response to address the challenge at hand.
4. Compete: Active engagement or performance, battle with distractions and push through to the other side.

This process is designed to help you rapidly adapt to high-pressure situations, transforming potential distress into a performance advantage. It's particularly useful in competitive environments, high-stakes decision-making, or any scenario where quick thinking under pressure is valuable.

Keep it Simple:

The period immediately after your performance is crucial for confidence and motivation. To maintain positivity and learn from your efforts:

1. Celebrate small victories and progress
2. Identify one or two key areas for improvement
3. Visualize successful implementation of these improvements in future performances
4. Practice gratitude for the opportunity to compete and learn

Conclusion:

Mastering the art of reframing and being resilient are powerful tools for managing emotions and enhancing performance in competitive situations. Regular practice of these techniques can lead to improved mental strength, better decision-making under pressure, and ultimately, more consistent and successful outcomes in your chosen field of competition.

Remember, the goal is not to eliminate negative emotions entirely, but to transform them into fuel for growth and improvement. With time and practice, these skills can become second nature, allowing you to maintain composure and perform at your best even in the most challenging circumstances.

"The greatest glory in living lies not in never falling, but in rising every time we fall." - Nelson Mandela

Reframe and Resilient Check List 

Are you able to:

• Shift your mindset: View challenges as opportunities for growth rather than insurmountable obstacles.
• Management Distress: Practice strategies like deep breathing, meditation, or progressive muscle relaxation.
• Cognitive Reframing: Reinterpret distressful situations in more constructive ways.
• Build a Support network: Have people to lean on during difficult times.
• Maintain Fitness: Establish physical and mental health through proper diet, exercise, and rest.

Reframe in Action

I remember helping Dr. Reneau Kennedy prepare for a rather arduous triathlon on the Big Island of Hawaii.

All three disciplines had extreme challenges: the swim had strong currents, the bike route had hills galore, and the run featured heat and lava everywhere you looked.

Given the challenges, we practiced the Reframe process, for in the words of Gomer Pyle, "Stuff happens.”

And it did! During the bike portion, while going up a steep hill, the chain on her bike broke. Without skipping a beat, she got off her bike and sprung into action. In her words, "I reframed the situation, stayed above the line, and chose to do something about it.”

"Using my logic, I chose the best option. Help came and fixed my chain. I was then able to get back in the race, refreshed and ready to move forward."

Since that day, she has used the same technique in a variety of situations, always with the same positive result.

Watch the video HERE

That's HiLevel!