Emotional Intelligence in Sports: The Game Within the Game

While initially intending to focus this post on self-confidence, I realized a broader overview of Emotional Intelligence (EI) would be more foundational. This approach allows for a clearer examination of the "game within the game" and its impact on athletic performance. Although this discussion uses hockey as a primary example, the principles discussed apply broadly across all sports.

Research in Sports Psychology increasingly highlights the concept of emotional intelligence (EI). Originating in the business world, EI is now recognized for its relevance in various domains, including sports. But what exactly is it, how can it enhance sports performance, and how can athletes cultivate it? EI, a construct that has gained prominence in recent decades, can be defined as 'the capacity to recognize and utilize emotional states to influence intentions and behaviors.' It can often be assessed using instruments that query individuals about their emotional states and coping mechanisms.

In essence, Emotional Intelligence involves:

• Recognizing different emotional states.
• Understanding the impact of emotions on behavior.
• Adapting emotional states to effectively manage specific situations.

Research Insights

Research indicates that success in sport is often linked to states like vigor and controlled anger. Crucially, emotionally intelligent individuals excel at cultivating the emotional states required by situational demands. For instance, if high arousal is needed, they can effectively 'psych themselves up.' Conversely, if calmness is necessary, they adeptly manage relaxation. Athletes who consistently perform 'in the zone' demonstrate effective emotional regulation.

Studies exploring the nature of EI reveal that emotionally intelligent individuals more frequently utilize psychological skills like imagery, goal setting, and positive self-talk compared to their less emotionally intelligent peers. Furthermore, research suggests a correlation between high EI, mental toughness, and finding enjoyment in exercise. Significantly, evidence indicates that emotional intelligence can be developed through targeted intervention programs.

A practical method for assessing EI involves using paper-and-pencil inventories or computer-based assessment tools. Having utilized various assessments over 30 years to identify factors ranging from personality traits and motivation to stress-coping mechanisms, I found many traditional trait-based assessments less actionable for athlete development. Static personality traits offered limited scope for improvement through mental skills training. In contrast, an EI assessment can be highly instructive. Recently, I began collaborating with a sport psychology consultant in Canada who co-developed an assessment tool called the ESi (Emotional Skills Assessment Instrument). This tool has been utilized with NHL players and extensively with Junior Hockey players. (You can visit the ESi site via the link at the end of this post). The ESi evaluates EI across several key competencies: Self-Awareness, Self-Confidence, Self-Reliance, Achievement Drive, Competitiveness, Resilience, Focus, Self-Control, Flexibility, and Optimism.

Developing Emotional Self-Awareness

Cultivating the ability to manage emotional states effectively in relation to performance begins with self-awareness. Athletes need to identify when and how their emotions influence their performance over time. This also includes developing the capacity to perceive the emotional states of others through body language and verbal/non-verbal cues.

While standard psychometric tests offer one way to assess emotions, athletes may find repeated completion of these scales tedious. Alternative, more dynamic approaches include open-ended methods like written, video, or audio diaries. For years, I have encouraged athletes to use journaling and training diaries. The goal is to help them connect their emotional states to specific practice or game situations, identifying patterns during both successes and setbacks. Visualizing past situations and rating both the performance and the associated emotional intensity can be a powerful exercise. It can also be beneficial for the athlete to consider the team's emotional state during those times.

It's important to recognize that emotions like anxiety aren't inherently negative; they can be constructive depending on the context. The interplay between various emotions and the associated thoughts ultimately determines whether they serve as motivators or detractors.

Developing Self-Awareness of Emotional States During Daily Performance

As players cultivate awareness of their emotional states throughout the week, they start to recognize the pervasive influence these emotions have on their actions and performance. This understanding empowers them to consciously shift into the emotional state most conducive to the task at hand, thereby influencing outcomes. They also learn how emotions from unrelated events can 'carry over' and affect performance. For example, frustration from a difficult commute might linger, negatively impacting focus on the ice during a situation requiring calmness. Similarly, reacting impatiently to a teammate's mistake—a reaction perhaps fueled by unresolved personal frustration—can create unnecessary team friction that might have been avoided with better emotional self-regulation.

Identifying Strategies to Regulate Emotion

Once awareness is established, athletes can explore various strategies to regulate their emotional states. Techniques like relaxation training and imagery rehearsal are common starting points. Understanding and practicing effective coping mechanisms is also crucial. Simple tools, like recognizing how specific music influences mood—shifting from calming tunes to high-energy tracks like AC/DC to 'fire up'—can be surprisingly effective and easily implemented.

Setting Emotionally Focused Goals

After developing awareness of their emotions, their impact on teammates, and their helpfulness (or lack thereof), the next step involves actively managing them. Goal setting is a well-established intervention strategy for skill development, but it often overlooks the emotional dimension. By incorporating emotionally focused goals—such as aiming to maintain composure under pressure or generate enthusiasm before a game—athletes not only enhance their EI but may also experience improved overall goal achievement.

Engaging in Positive Self-Talk

Alongside journaling emotions, monitoring self-talk is another valuable practice. What athletes say to themselves significantly impacts their emotional state, and often, this internal dialogue trends negative. By paying attention to this internal dialogue, athletes can understand the powerful link between their thoughts, feelings, and subsequent actions. Recognizing this thought-emotion-performance relationship is fundamental to EI and crucial for athletes seeking to maximize their potential and achieve both success and enjoyment in their sport.

While these are key strategies, many other techniques contribute to developing EI. The foundational step is always awareness, followed by a commitment to implementing change. It is important that athletes focus on their strengths as well as areas for development. Leveraging existing strengths can often be a more effective pathway to addressing areas needing improvement.

Play with passion. Enjoy the game—the one on the ice, and the one within you.