53 TRAINING YOUR MIND AS WELL AS YOUR BODY Training for competitions is usually perceived as preparing for the event only from a physical point of view. However, recent studies have highlighted the importance of the mind for athletes performances; even for the strongest or most physically-gifted athletes, being able to manage the stress and excessive excitement related to a competition can lead them to much better results. In your opinion, what factors can occur during competitions that cannot be controlled? Small achievements during recovery might be, for example, the first run without pain or the first long training session without having to stop. ONLINE RESOURCES Training during women's period Training body and mind: yoga and pilates gifted: dotato mindful: consapevole mindset: atteggiamento to pump up: motivare purposeful: mirato uplifting: incoraggiante 108 PHYSICAL EDUCATION How to mentally train for a competition What to do when mental barriers occur Mental barriers, such as low confidence, high anxiety, or the feeling of exaggerated pressure, can seriously affect the results in competitions. In these cases, mental approaches such as relaxation techniques, realistic goals setting, goal flexibility, and strategies to overcome panicking can help athletes face their mental barriers and focus on the process of training rather than on the results, thus avoiding frustration. Mental training also encourages positive thought, avoids excessive self-criticism, and positively transforms negative thoughts if they develop. The following strategies can be useful in order to build up a positive mindset: focusing on the actions, not on the result: when training, it is very common for athletes to continuously think about their desire to win and their fear of losing or worry about factors they cannot control during competitions . This can distract them from what they need to do to perform well; focusing on the various steps needed to reach their goal helps reduce stress; talking to themselves in a positive way: athletes should keep a mindful and purposeful attitude towards competitions, talking through the event in a positive, uplifting way; building up the correct pre-event environment: some athletes like to listen to loud music to pump up before competitions, others ask for encouragement from their fans, some others choose to find a quiet space and meditate. Every athlete should find the method which is best for them and create the same environment before every competition. Returning to competitions after an injury Mental barriers can be hard to overcome for athletes who return to competitions after serious injury. To do that, it could be useful for them to focus on the small achievements that marked their recovery . Focusing on those results and thinking about the way they made them feel can help them overcome the insecurity and fear of returning to compete after an injury.