OVERCOMING SETBACKS: STRATEGIES FOR CLIMBERS IN THE OLYMPICS
“[…] For me it’s not about the Olympics itself, it’s about setting a goal and being ok with saying it out loud. This is where I think I have grown a lot. As a kid I didn’t want to say my goals out loud because I was afraid to fail. […]
Before Bern I made it a goal, I didn’t expect to qualify for the Olympics, but I definitely knew I was capable of making the podium, so saying that out loud was scary because I’m not that person to have that ego or be too confident and cocky, so it was hard to say that. But it was empowering to say that and not make it because it makes you realise that life moves on, and I still love what I do and keep fighting for it so that motivated me throughout the whole year. I use it to fuel everything I do, not just the Olympics, but far beyond. […]
Saying something out loud and wanting something really bad and not each achieving it doesn’t make it less worthy or doesn’t make it easier.”
– Brooke Rabatou in an interview with Alex Honnold for “Climbing Gold” previous to the Olympics
Lena Drapella
Luckily, the Paris Olympics had a great outcome for Brooke with a silver medal in the Lead & Boulder combined format. However, the lessons she learned in the previous qualifying events were undoubtedly valuable. Her approach to dealing with setbacks, addressing the emotions involved, and openly discussing them demonstrates an incredible mindset.
Reaching the pinnacle of competitive climbing, such as the Olympics, is a dream for many athletes. However, the path is fraught with challenges, especially when publicly declared goals aren’t met. Whether it's aiming for gold, making the podium, or simply qualifying for the Olympics, the pressure can be immense. But missing a goal doesn't have to be a negative experience. Here are some strategies to turn a setback into an opportunity for growth.
Reframe the Outcome
Focus on Growth: Instead of viewing a missed goal as a failure, consider it a chance to learn and improve. Every competition provides valuable insights into what worked and what didn’t. Reflecting on these aspects can guide future training and performance strategies.
Process Over Outcome: Emphasize the effort and progress made rather than the final result. This shift in focus helps highlight improvements in specific areas, reducing the emphasis on the missed goal itself.
Practice Self-Compassion
Be Kind to Yourself: Acknowledge that it's okay not to reach every goal. Even the best athletes face setbacks. Treat yourself with the same kindness you would offer to a friend in a similar situation. This self-compassion can help mitigate negative feelings and foster a healthier mindset.
Normalize the Experience: Remember, not reaching a goal is a common experience, even for elite athletes. Recognizing this can help reduce the emotional impact and prevent undue self-criticism.
Reflect and Analyze
Conduct a Post-Competition Analysis: After the event, take time to reflect on your performance. Identify specific areas for improvement and focus on actionable steps for future growth. This reflection should be constructive rather than dwelling on the missed goal.
Seek Feedback: Consult with coaches, teammates, or sports psychologists. Their external perspective can provide valuable insights into what might have gone wrong and how to adjust your approach moving forward.
Adjust Future Goals
Set New Goals: Use the experience of a missed goal as a foundation for setting new, realistic objectives. These goals should be SMARTIE: specific, measurable, attainable, relevant, and time-bound – and how we extended the SMARTIE rule: e for emotionally moving/emotive and individual. Setting new goals helps maintain motivation and focus for future competitions.
Prioritize Process Goals: Instead of only aiming for outcomes like winning a medal, set process-oriented goals, such as improving specific techniques or mental resilience. These are within your control and can provide a sense of achievement regardless of the final outcome.
Manage Public Perception
Address the Outcome Openly: If comfortable, acknowledge publicly that you didn’t reach your goal. This openness can demonstrate humility and resilience, showing that you value the learning experience. It also allows you to control the narrative and emphasize the positives gained from the competition.
Leverage the Experience: Turn the setback into an inspiring story for others. Share how you plan to bounce back and what you’ve learned. This can resonate with others and build a supportive community around your journey.
Emotional Regulation
Practice Mindfulness and Relaxation Techniques: Techniques like mindfulness, meditation, or breathing exercises can help manage emotions after a disappointing outcome. These practices aid in maintaining a balanced perspective and reducing stress.
Seek Emotional Support: Talk about your feelings with someone you trust, whether it’s a coach, sports psychologist, friend, or family member. Emotional support can help you process disappointment in a healthy way.
Build Resilience
Strengthen Mental Resilience: Use the experience of missing a goal to build mental toughness. Resilience is developed through overcoming challenges, and each setback strengthens your ability to handle future obstacles.
Engage in Positive Affirmations: Practice positive self-talk and affirmations that reinforce your self-worth and capability, independent of whether a specific goal was met.
Embrace the Journey
Celebrate Progress: Acknowledge and celebrate the progress you’ve made toward your goal, even if you didn’t fully achieve it. Every step forward is a step closer to future success.
Keep Perspective: Remember, a single competition or missed goal doesn’t define your entire career. Stay focused on the broader picture and your long-term aspirations.
Learn from Role Models
Look at Other Climbers' Journeys: Many successful athletes have faced similar situations where they didn’t reach their goals. Studying how they handled these setbacks can provide valuable insights and inspiration for your own journey.
Reframe Public Perception
Craft a Narrative: Create a narrative that frames the missed goal as part of a larger journey toward success. Emphasize your ongoing commitment and the lessons learned as part of the process.
Missing a publicly declared goal in a high-stakes competition like the Olympics can be disheartening, but it doesn’t have to define you or your journey. By reframing the outcome, practicing self-compassion, focusing on learning and growth, and building resilience, you can turn a setback into a stepping stone for future success. Embracing the journey and managing public perception are key strategies to help you move forward confidently, even when things don’t go as planned.
What has helped you to overcome setbacks?
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