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Foreword | xiii | |
Acknowledgments | xvii | |
How to Use the Conquering Ring Nerves Program | xix | |
Introduction | 1 | |
Chapter 1 | Anxiety: A Force to Be Reckoned With | 3 |
In This Chapter | 3 | |
Anxiety | 4 | |
Fear vs. Anxiety | 4 | |
Ring Nerves | 4 | |
What's Happening to Me? | 8 | |
The Nervous System | 8 | |
The Fight or Flight Response | 10 | |
Fight or Flight at a Competition | 11 | |
Why Me? | 13 | |
Ring Nerve Checklist | 14 | |
Sample Checklist | 17 | |
The Process of Conquering Ring Nerves | 19 | |
Further Reading | 19 | |
Resource List | 20 | |
Chapter 2 | The Breath Is the Key | 21 |
In This Chapter | 21 | |
Breathing | 22 | |
What Is Diaphragmatic Breathing (Yoga Breath)? | 23 | |
Getting Started Using Yoga Breath | 25 | |
Yoga Breath Practice Exercises | 26 | |
Advanced Yoga Breath--Putting It All Together | 32 | |
Jane's Progress | 36 | |
Yoga Breath and Your Ring Nerve Symptoms | 36 | |
Further Reading | 38 | |
Resource List | 38 | |
Chapter 3 | Success Is in the Here and Now | 40 |
In This Chapter | 40 | |
Competing in the Moment | 41 | |
Being in the Here and Now | 42 | |
Sitting in the Present | 42 | |
Focus on Your Body | 43 | |
Advanced Present Awareness--Putting It All Together | 47 | |
Focus on Your Dog | 52 | |
Combining Methods | 57 | |
Further Reading | 57 | |
Resource List | 58 | |
Chapter 4 | Go With the Flow! | 59 |
In This Chapter | 59 | |
Fighting Your Fears | 59 | |
What Can You Do? | 60 | |
More Than Relaxation | 61 | |
Don't Just Manage the Fear | 61 | |
Facing Ring Nerves | 63 | |
Let Go and Accept | 65 | |
Add Calming Statements | 68 | |
Avoidance | 70 | |
Further Reading | 74 | |
Resource List | 74 | |
Chapter 5 | Creating a Safe Space | 75 |
In This Chapter | 75 | |
Visualize Your Ring Nerves Away | 76 | |
Visualization | 76 | |
Blue Skies | 77 | |
The Beam | 83 | |
The Bubble | 86 | |
Further Reading | 90 | |
Resource List | 91 | |
Chapter 6 | The Confidence Game | 92 |
In This Chapter | 92 | |
Confidence | 92 | |
Self-Esteem | 94 | |
Self-Awareness | 95 | |
Boosting Your Self-Esteem | 101 | |
Practicing Self-Esteem Exercises | 110 | |
Further Reading | 110 | |
Resource List | 110 | |
Chapter 7 | You'll Make Mistakes! | 111 |
In This Chapter | 111 | |
Perfectionism | 112 | |
Characteristics of Perfectionists | 112 | |
Are You a Perfectionist? | 113 | |
Make Mistakes to Free Yourself! | 118 | |
Handling Perfectionism | 123 | |
Further Reading | 123 | |
Resource List | 123 | |
Chapter 8 | Goals: A Road Map to Success | 124 |
In This Chapter | 124 | |
Dreams | 125 | |
Examples of Handlers' Big Dreams | 127 | |
What Are My Dreams? What Hinders Me? | 127 | |
Finding Your Purpose as a Handler | 128 | |
Setting Goals | 131 | |
Step by Step | 139 | |
Further Reading | 139 | |
Resource List | 140 | |
Chapter 9 | Competing From Your Core | 141 |
In This Chapter | 141 | |
The Core | 142 | |
Creating an Image of Your Mental Core | 144 | |
The Physical Core | 148 | |
Working From Your Core | 149 | |
Further Reading | 155 | |
Resource List | 156 | |
Chapter 10 | Stretching: Loosen and Energize | 157 |
In This Chapter | 157 | |
Stretching | 157 | |
Further Reading | 182 | |
Resource List | 182 | |
Wrap Up | 183 | |
Appendices | ||
Appendix A | Full Body Progressive Relaxation: The Path to Serenity (script for recording) | 185 |
Appendix B | Quickie Stress-Buster | 189 |
Appendix C | Guided Imagery: Dream It and Do It (script for recording) | 191 |
Appendix D | Ring Nerve Desensitization Program | 195 |
Appendix E | The Training Diary | 205 |
Index | 209 |
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