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I can. It is the mantra of many successful athletes. The successful athletes we all enjoy watching and aspire to join don't just work physically hard - they learn how to use their brain really well too. In their time in sport they have learnt tonnes of mental skills and have honed a performance focused mindset to give themselves the best chance of achieving their sporting dreams. This book is designed to help you become one of these athletes. Someone whose body can already show off brilliant sporting skills but who now wants to learn to master the mental skills too. The book covers what it takes to be successful, how to handle competition nerves, ways to push harder and get braver, techniques to build your confidence, ways to improve your emotional control, activities to increase your concentration and focus, tactics for dealing with setbacks and injury, advice on how to feel comfortable in the sporting world and finally tips on how to look after your wellbeing as an athlete. In each chapter there are questions to think about and answer, activities to complete and elite insights and interviews from some of the best athletes in the world. The skills we cover will not only help you in sport, but also in school, music, and any other hobbies. So, if you want to be able to say 'I can' with confidence and know that you can handle whatever your sport throws at you, then open up this book and get started on developing your mindset for sporting success.

There is a looming existential crisis for competitive sport. We are witnessing a waning trust in the integrity of sport at all levels that stems from the win-at-all-costs culture that has become so pervasive, worldwide. Doping, fraud, corruption and inhumane high-performance systems as well as worrying levels of dropout, burnout and mental health problems among athletes, all points to the fact that sport has lost track of its true meaning and is increasingly out of touch with its core values. What is needed is a powerful counterpoint to this results-focussed culture, one which goes far deeper than the superficial realm of wins, losses, medals and fame, and that provides a roadmap for athletes to discover deeper meaning and achieve more in their sporting lives. The True Athlete Philosophy is that counterpoint. This is an approach that harnesses the best of sport - the persistent drive for excellence, constant innovation, unmatched opportunities for personal development - and puts it firmly in service of the participants and society as a whole. Sport can be a tremendous tool for unlocking potential and thriving in life, but currently it is not coming close to delivering on that promise. Drawing on a combination of ancient wisdom and modern psychology, The True Athlete Philosophy explores how athletes can harness their lived experience of sport to contribute to a healthy, meaningful and fulfilled life and be of greater benefit to their community.

Interest in mindfulness has been booming in recent decades, but a lot of misconceptions have grown up around this ancient practice, some of which can cause serious harm. In this book, clinical psychologist, researcher, and Zen master Dr. Richard Sears carefully separates the myths from the facts. He explores myths about the origins of mindfulness, what mindfulness is, how it is similar to and different from other techniques, the practice of mindfulness, its magical and mystical effects, mindfulness and mental and physical health, and about using mindfulness in daily life.Far more than just debunking myths, Dr. Sears points out the profound ways that mindfulness can help us move through our struggles and enrich our lives with inspiring stories and practical tips. The realities of mindfulness are so much more fascinating than the myths.

We all know that climbing is a headgame, and many climbers recognise that their mindset is holding them back. But what psychological skills do you need for climbing, and how do you develop them? If you have ever wanted to learn how to climb with more confidence, to learn how to stick to a training plan, or to understand how to tap into flow, then this book is for you. Split into three sections, covering getting started on a mental skills training programme, fixing problems in your climbing caused by anxiety, and finessing your mental skills, this book provides clear explanations and practical exercises to improve your mindset for climbing. You'll learn to analyse your mental strengths and weaknesses, set effective goals, change habits, overcome fear of falling, fear of failing, fear of injury and social anxieties affecting climbers' performance. Chapters on confidence, focusing skills, imagery and visualisation, and problem solving and creativity in your climbing are all written in a practical and easy to understand format, so you can incorporate these skills into your climbing training. There is also a section on mental wellbeing for climbers, with hints and tips on healthy perfectionism, as well as mental health. This book draws on the latest in climbing and sport psychology research, and translates it into practical accessible ideas and exercises for climbers at all levels of the sport.

For many decades, women and girls' cricket has been under-represented, under-financed, undervalued and lacking in true organisation. Despite this, many thousands of female players over the years have fought against the barriers, developed their skills and fallen in love with this incredible sport.Recent years have seen an explosion of female participation, broadcast coverage, new teams, new clubs, new competitions and an undeniable sense that women and girls' cricket is establishing itself as the most significant growth area of the game. We've seen full houses at Lords and the MCG, we've seen the success of the Hundred, the Women's Big Bash, the prospect of a Women's IPL and most importantly, thousands of new players across the world benefitting from everything cricket has to offer.What is needed now, is to build on these successes, to provide resources and information for clubs, schools and coaches to start, to grow and to coach their own programmes.This book is the answer.Lydia Greenway has written a full guide on coaching, administration, formats, techniques, EDI and more. Packed with practical advice, the book has original contributions from some of the most influential players, administrators, coaches and broadcasters in the world, including: Charlotte Edwards, Alyssa Healy, Heather Knight, Kate Cross, Ebony Rainford-Brent, Henry Moeran, Nat Sciver, Isa Guha, Lisa Sthalekar, Mel Jones, Lisa Keightley, Alex Hartley, Clare Connor, Ali Mitchell, Charles Dagnall, Katherine Brunt, Amy Jones and more.

Over 2,500 years ago, Hippocrates advocated the personalisation of "nourishment and exercise" as the "safest way to health". He knew that our behaviours influence our health, but he did not know why. This book explains the missing link: the crucial role played by our hormones and what we can do to optimise them.Hormones set in motion the physiological processes that keep us alive, bringing our DNA to life by directing gene expression. Hormones are the protagonists in the interaction between lifestyle and health.We can harness our hormones positively to optimise health through our choice of behaviours. Conversely, mistiming between our actions and internal hormone biological clocks can derail the intricate interactions of hormone networks. For example, in relative energy deficiency in sport (RED-S).This book reveals the clandestine world of hormones, navigating the path to achieving full personal potential, through the different stages of life. This is relevant for both men and women, whatever your objectives, whether you are a high-level athlete; looking to improve health and fitness; seeking to understand hormone disruption; or meeting the challenges of physiological changes in hormones during life such as perimenopause and menopause. Practical tips and "hormone stories" provide actionable advice and real-life examples of how to tune in to your hormones and maintain hormone health.As the human lifespan extends, it becomes ever more desirable to remain healthy into old age. Understanding how and why your choice of lifestyle affects your hormones empowers you to take informed decisions to improve your personal health. A life-long, healthy mix of exercise, nutrition and sleep is open to anyone, at minimal cost.

Current statistics suggest that between one in seven and one in eight women will develop breast cancer at some point in their lives. Being diagnosed with breast cancer can leave you feeling anxious and depressed, fearful of the treatment to come and concerned about your mortality. The treatment itself can have a significant impact on your wellbeing as you are faced with marked changes in your physical appearance, sense of self and energy levels.There is lots of information available regarding cancer and its treatment, but little to help you cope with the emotional fall out. There are some excellent support services available but access to high quality evidence-based psychological interventions to help you cope is limited.This self-help book is the first of its kind: written by a highly experienced clinical psychologist, who has herself gone through the devastating impact of breast cancer, drawing from the evidence-based Acceptance and Commitment Therapy (ACT) approach to provide you with essential coping skills. This book takes you through what your journey may look like through diagnosis, treatment and recovery, and explains the ACT skills that can help you to cope with the emotional impact of this disease and its treatment. The ACT approach enables you to respond differently to the painful thoughts and feelings that will arise during your cancer journey. Rather than fighting with them, the skills in this book help you to acknowledge and step back from your difficult thoughts and feelings so that you can focus on living your life in a way that will positively impact your physical and emotional wellbeing.

Giving birth is often compared to a marathon, a long journey that requires grit, endurance, pacing and patience, pain management and motivation to stay on track. Despite the wealth of information that is available, women and their birth partner don’t always feel prepared for the diversions that could come up on the maternity journey.Now imagine how sport psychology could help you?Dr Carla Meijen explains how pregnant women can use mental strategies commonly adopted by sports people to help focus on their strengths to see the childbirth experience as a positive challenge, not a threat.Dr Meijen outlines the basic principles of sport and endurance psychology and shows how these principles can be applied to the pregnancy, birth, and post-partum experience. You will learn what approaching this experience as a positive challenge could look like, by drawing on and adding to what you already have in your mental skills toolbox, potentially without even knowing it.Psychological strategies covered in the book include setting and adapting goals, imagery, self talk, breathing and mindfulness based strategies, engaging your social support network, as well as focus strategies such as routines.In the book Carla draws from interviews with Olympians, world champions, personal trainers, as well as non-competitive exercisers, to give an insight how women from a wide range of backgrounds have benefitted from sport psychology during labour.You don’t need to be a champion athlete or be involved in competitive sport to use the many benefits of sport psychology. Pregnancy and the postpartum period can be a rollercoaster and this book is aimed at helping you develop and learn about mental strategies to empower yourself during the maternity journey and beyond.

Is there something holding you back from being at your best in your sport? You might be struggling with nerves and anxiety, confidence, motivation, or maybe facing a setback? Perhaps you have some strategies that work in the short-term, but the effects wear off and you are left in the same place as you were before.It's time for a new approach. One that challenges you to think differently, moving you towards achieving the things you desire most in sport and in life.Based on the scientifically proven techniques from Acceptance and Commitment Therapy, Drop the Struggle takes a radically new look at the mental side of reaching your potential in sport.Written for athletes, coaches and anyone wanting to achieve more, it turns sports psychology on its head, providing a practical kitbag of ways to succeed. This book will teach you a sustainable way of dealing with difficult thoughts, managing your emotions and harnessing them to help you perform to the best of your ability.

You know what chronic pain is like, but you may be surprised to find out what is actually going on, and how you can harness this to get better.The traditional ways of treating pain are not as effective as they could be. Yet they remain the predominant way in our society and healthcare system. We need to turn this on its head, focus on your needs and create a bespoke way forward according to the life you want to lead.Based upon the latest research, pain science and philosophy of chronic pain, this book will help you understand your symptoms and experiences before offering you a range of ways to reconnect with what matters and move forward. When you understand your pain, the landscape changes — understand your pain to change your pain.Drawing directly from the clinic, Richmond offers you skills and strategies together with the know-how to create your own unique practice to ease your pain and live your best life.

Trauma is everywhere, from relatively simple car accidents all the way through to childhood neglect and abuse, or devastating combat experiences. These events have specific emotional and behavioural effects on a person.Accessing good quality professional support with the aftereffects of trauma can be a lottery and people are often left wondering what on earth is happening to their mind. Statutory services can be underfunded and have long waiting lists. Private services can be very costly, outside of many people's budgets. So where can you get good quality, evidence-based advice to help yourself?This self-help book is the first of its kind: written by a highly experienced Clinical Psychologist, who has experienced significant trauma in her own life. Drawing on a range of therapeutic approaches including Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), Compassion Focused Therapy (CFT) among others, this book helps you to understand what is happening to you in the aftermath of trauma and how to cope with these impacts. The approaches used in this book enable you to respond differently to the painful thoughts and feelings you have, and to recognise when your natural responses may be preventing you from moving forward towards the life you want to live. You will gain an understanding of how trauma works, enabling you to respond to yourself more compassionately, and you will learn tried and tested skills to cope well, moving from mere surviving, to thriving.

Do you want speedier decisions? Better outcomes? And avoid costly mistakes? Your gut can help you. In fact, intuition is an essential tool that all leaders use to get to the top.If you’ve ever made a choice that looked illogical but proved to be right or had a sixth sense about something, your intuition was at work. Those hunches play a critical role in everything from deciding which job to take, who to hire and what to focus on. Which means that summoning intuition on demand and listening to what it’s telling you are vital at a time of radical change and instability.This ground-breaking book draws on the latest science, eye-opening anecdotes from senior leaders and the author’s own insights gained over 25 years’ coaching. It will show you that intuition is a practical, learnable, and immediately applicable skill that will accelerate your career.

Current statistics suggest that one in ten women and those assigned female at birth of reproductive age in the UK suffer from Endometriosis. It is estimated that there are 176 million people worldwide living with the condition. On average, it takes eight years from the onset of symptoms to receive a diagnosis of endometriosis. For Kirsty, it took 20 years for a formal diagnosis. Living with endometriosis, often without a diagnosis or explanation for your symptoms, can have a significant impact on your mental health, your wellbeing, and your self-esteem. It can result in disconnection from others and high levels of self-criticism towards yourself. Endometriosis fuels our threat systems and can push us to disconnect from others, ourselves and the things that are important to us. There are many resources available now about endometriosis, its symptoms, and its treatment. However, there is little available to think about the psychological impact and regaining balance and control over an incurable condition. There are now some specialist endometriosis centres in the UK that offer psychological therapy and interventions as part of their treatment, however, these are not available to all. This self-help book is the first of its kind: written by a highly experienced clinical psychologist, who has lived with endometriosis herself. Drawing from the evidence-based compassion focussed therapy (CFT) approach to provide you with essential coping skills to manage the psychological impact of the condition. The CFT approach enables you to respond differently to the difficulties that may arise from living with endometriosis, including understanding the condition itself, managing the impact it has on your relationships and bringing compassion to the distress associated with endometriosis. This book aims for you to be able to connect with your difficulties in a compassionate way and to seek care and connection during a time where you may feel alone and disconnected.

Psoriasis is a challenging skin condition impacting all areas of life, including the choice of activities people engage in, their relationships and their emotional wellbeing, confidence and self-esteem. These impacts often continue even when the condition is in remission, such is the psychological toll that many people experience. Despite this, people with psoriasis can find it hard to access support for the challenges they face.This self-help book is the first of its kind, written by an experienced clinical psychologist who has lived with psoriasis since childhood. From this unique perspective, the book explores cutting edge research investigating the emotional and psychological impact of psoriasis, drawing on the author's personal experience and a range of tried and tested therapeutic approaches including Acceptance and Commitment Therapy (ACT) and Interpersonal Psychotherapy (IPT).Topics covered include:Stress and depression in psoriasisUnderstanding feelings of shame and low self esteemCoping with pain, discomfort and itchHow to deal with unwanted attention and other people's reactionsHow to improve relationships and intimacyCoping with treatmentsIncreasing self-compassionExpert advice and practical tips will help you navigate the emotional challenges and improve your psychological wellbeing, making this an essential book for anyone with psoriasis, as well as those who support them, including their family, friends and clinicians

Stretching? Sleep? Fatigue? Psychological Safety? Pregnancy? Leadership?Sport Performance is a complex, highly studied, highly debated and often controversial mixture of theories, opinions and evidence. This book aims to demystify some of the most pervasive myths, misconceptions and realities surrounding the how, what and why of improving performance in sport.Ultimately, you’ll learn the truth about a particular myth, based on the most credible evidence available.The subject is multidisciplinary in nature, made up of a myriad of sciences and philosophies, with the aim (the majority of the time) of improving performance, well-being, and health. Readers will learn multidisciplinary perspectives of sport and performance, from the physiological, psychological, pedagogical, sociological, and even philosophical.Yes, this book is underpinned by science, but we also invited authors from around the world to bring their own personal experiences to the chapters, hence including not just experts within academia, but also those working on the ground of sport and performance. Contributors include lead sport scientists working in national institutes of sport, physiotherapists, sport and exercise psychologists, former athletes and high-performance consultants. It is important to us that this book is read by practitioners in the field of sport, and therefore is informed by those successfully working in these areas.Whichever area of sport you compete, participate, work, or have an interest in, this book provides both the research underpinnings and practical considerations for you to be able to apply to your own environment and context. Whether you just become more aware of a specific topic, or you actually change what you do as a result, we hope you enjoy reading as much as we enjoyed putting together.

Discover the truth behind the myths veiling menopause. Myths of Menopause illuminates this stage of the female hormone odyssey with insights from leading experts, empowering women with the wisdom and understanding to navigate this journey.The intricate dance of female hormones is integral to women’s health and well- being. During every woman’s lifetime she passes through key waypoints marked by hormonal shifts. While the decline in ovarian hormone production is universal, each woman’s journey through menopause is distinctly shaped by her individual response to hormones and her personal life experiences.Embark on the female hormone odyssey, navigating challenges with newfound knowledge.These are some of the top recurring myths of menopause explored in this book.Menopause is a physical/mental illness.Menopause is only about the capacity to reproduce.Menopause happens quickly.Menopause only happens in middle aged women.Menopause is only about hot flushes.Weight gain is inevitable with menopause.Having sex is not possible after menopause.All women experience menopause in the same way.Menopause is a taboo topic and it is difficult to talk about.When the ovaries retire, it is time to retire from work and life.Menopause means you resign yourself to poor quality of life and health: there is nothing you can do.There are specific “diets” and supplements for menopause.There is a particular exercise or type of exercise for menopause.Hormone replacement therapy (HRT) causes breast cancer.All women should take hormone replacement therapy HRT.No woman needs HRT.Menopause means you can no longer be active.Menopause prevents athletes and dancers from training and performing.Whatever your age, it is never too early to gain an understanding of menopause. To echo Marie Curie’s timeless wisdom, “Nothing in life is to be feared, it is only to be understood.”

Every woman will experience menopause, and each journey will be unique. Many women experience quite a range of symptoms, making it a difficult time to varying degrees. Contrary to common belief, you rarely have ‘a few hot flushes, then your periods just stop!’ It can wreak havoc on your body, your mind and life in general, and last for years. Many women are not informed about what to expect or even aware of when they are already in perimenopause, often feeling confused and worried about what is going on. There is still little public education about symptoms and how to manage them. Psychological symptoms in particular are often over-looked, as are the differences in how menopause is experienced across different racial and ethnic groups.This self-help book is the first of its kind: written by a highly experienced clinical psychologist, who describes her own menopausal journey and presents it in a biopsychosocial- spiritual model. This book explores how our attitude can make a difference to our experience of menopause, shifting the stigma and cutting through the gendered ageism that has impacted on research in this area. Drawing on a range of therapeutic approaches including Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), it provides evidence- based coping tools and strategies, including a toolbox for maintaining your general wellbeing. You will learn about yourself, and how to manage your symptoms, take back control of your life and restore balance.

The sport industry has long operated on structures and systems that weren’t built for women, especially not for those working behind the scenes as leaders, coaches, developers, or support staff. While progress has been made, too many women still face invisible barriers, cultural bias and professional compromise simply for existing in spaces that weren’t designed with them in mind.Women Working in Sport offers a fresh, unapologetic lens on these challenges and moves decisively toward solutions. Through the voices of coaches, psychologists, administrators, academics and directors, this book sheds light on what’s holding women back and more importantly, how we move forward.Each chapter is a conversation, a lived experience and a call to action offering not just critique but real insight for organisations serious about equity, wellbeing and performance.For policy-makers, system leaders and anyone shaping the future of sport, this is more than a book. It’s a practical resource, a challenge to the status quo, and a roadmap toward building environments where women not only work they thrive.

Some athletes with ADHD describe it as their superpower; seeing that the creativity, hyperfocus and speedy decision making amplifies their potential sporting success. Other athletes with ADHD find that narrative infuriating as they try to handle executive dysfunctions, emotional dysregulation and difficulties in focusing alongside the frustrations of trying to thrive in a neurotypically designed sporting environment. This book is written with all these athletes in mind; from juniors starting out in school teams through to elites making their careers in professional sport and adults using sport to stay mentally regulated, maintain social connections and boost confidence.ADHD in Sport: Strategies for Success illuminates the ADHD brain in sporting environments, looks at the benefits of exercise on ADHD, the impact of ADHD traits on sporting performance, has chapters full of tools to help wellbeing, training and competition, information on cooccurring conditions and ADHD medication in sport and concludes with chapters for coaches, parents and partners to help them successfully support and scaffold.If you have ADHD (or spend time with those who do) then this book will give you tools, techniques and strategies to thrive and succeed in sport.

Talented athletes across all sports don't always go on to fulfil their true potential.The ratio of those that do, compared to those that don't is incredibly small.You mightn't have found the right sport for you, you might have faced setbacks, barriers, bad luck or lack of facilities. You mightn't have the knowledge required to optimise your performance, look after your wellbeing or take a long-term approach to your sporting journey.This book is the answer.Olympic Champion, Amy Williams MBE guides you through your entire sporting journey, using her own experiences & those of some of Britain's greatest athletes to help you turn your talent into your triumph.You'll learn about mindset, confidence, teamwork, overcoming barriers & setbacks, dealing with injuries, longevity, training & preparation, talent identification schemes, maximising competition/match day outcomes & much more besides.Featuring original insight from elite performers across many sports & other relevant fields, including Rebecca Adlington (Swimming), Vassos Alexander (Sports Broadcaster), Brian Ashton (rugby), Graham Bell (Skiing), Freddie Burns (Rugby), Maria Costello (Motorcycling), Laura Deas (Skeleton), Heather Fell (Modern Pentathlon), Jason Fox (Broadcaster, former UK Special Forces Soldier), Jason Gardener (Sprints), Helen Glover (Rowing), Sally Gunnell (400m Hurdles), Danny Holdcroft (Head of Performance), Colin Jackson (110m Hurdles), Jade Jones (Taekwondo), Katy Livingston (Modern Pentathlon), Chris Price (Head of Performance, English Institute of Sport), Susie Rodgers (Swimming), Vanessa Ruck (Motorcycling), Ellie Simmonds (Swimming), Heather Stanning (Rowing), Dame Sarah Storey (Cycling, Swimming), Lucy Stone (Breathing Techniques), Tanya Streeter (Freediving), Hannah White (Solo Sailing) & Professor Greg Whyte (Sport Psychologist & Pentathlete).Talent to Triumph is your full guide to maximising your sporting talent, whatever it may be.

10,000 hours? Learning styles? Coaches need to be cruel to be kind? Coaches should have previous elite competing experience? Parental involvement? Coaching female athletes is different?Sport Coaching is complex and multi-faceted, and the role of the coach involves an unlimited number of theories and responsibilities. With this, comes a plethora of information on how to coach effectively and what we should be aware of as coaches. Sometimes this information can become 'muddied' and misconstrued. This book aims to unpick some of the key ideas, practices and messages within the domain and determine what credible research has actually concluded.Myths of Sport Coaching is written by leading international researchers and practitioners and offers invaluable theoretical and practical guidance, debunking some common myths and misconceptions in an engaging and informative way. The book supports an evidence-based practice approach and is an important companion for all those learning through sport and hopefully to reflect critically on the way you operate within your sport. Each chapter contains a QR code to a video from the chapter author and this connection introduces the wonderful people we share this book with and their passion. We hope this book helps you demystify some of the challenges you are facing on your journey.