Mental Kayaking ebook
Enjoy these articles written by Mary DeRiemer of DeRiemer Adventure Kayaking.
Why do people kayak? The bottom line is that the experience is so enjoyable and meaningful that we want more! Kayaking can provide feelings of enjoyment, well-being and personal achievement. In order to have this kind of experience, these conditions must exist:
• The activity is completely voluntary.
• Your state of mind is open.
• The goal is clear and the feedback is immediate.
• There is a feeling of control over your actions in the environment, a sense that your personal competence is matched to the challenge, even though the outcome is uncertain. When I started boating my hero said that 90% of the sport is mental, that once a paddler gets a certain degree of skill, the rest depends on her head. I’ve found that statement to be fairly accurate.
In order to experience the best of kayaking, ones state of mind must be open. When taking on a new challenge, some amount of energy is spent in overcoming barriers. Mental distractions such as fear are by far the largest. There is only so much room in a person’s mind. If distractions are present, there is less room for learning, or even remembering things you already know! Information theorists say that the mind has a certain channel capacity - the maximum amount of information is called the signal; everything that gets in the way of the signal is noise. Static on the radio is a form of noise. Fear is the loudest kind of mental noise.
How do you quiet the noise of fear? The first step is to listen to the static: actually pay attention to the fear itself, what is it saying? You may find that it has two parts, fear of actual danger and psychological fear. Once you separate the two, the fear becomes more manageable. Let’s listen in on the mental channel of a paddler experiencing fear:
“There’s the eddy…DROWNING! ENTRAPMENT! WHERE WAS I? Get my angle…ROCKS! HOLES! SUFFOCATION!!!”
These fears may be real; it is only the danger that is imaginary. It may be that your mind has a hypersensitive survival instinct. You need to reassure this overcautious protector that your environment is safe.
What’s more likely? To be trapped in a boat or experience a dislocated shoulder? Yet the static caused by fear has one thinking the opposite! You will not drown while learning to paddle if you use good sense and follow basic safety procedures. The real dangers, shoulder dislocations, cold water, a long day, getting in over your head, aren’t the kinds of dangers that grip your gut and jam all your channels. Experienced paddlers know that most things you are likely to be afraid of are not really dangerous. Rather, it’s more likely that you have overestimated the risk and underestimated your skills. When you feel fear arising, ask yourself whether it represents actual danger. To help develop a realistic evaluation of your skills and the dangers, get input from the more experienced paddlers in your group.
If 90% of the sport is mental, change the belief systems in your head! Adopt these mindsets to desensitize yourself to and overcome your fears.
Kayaking is an underwater sport. Tell yourself that being up-side-down is fun. Ok, how about interesting? Reassure yourself that your environment isn’t hostile and start to embrace the underwater environment. Then flip over and hang out in safe places.
The most effective approach to fear is gradual exposure. If you’re scared, practice until you’re bored. Can you ever remember being bored and scared at the same time? Experience your fears so that you have proof that the fearful outcome your in your mind isn’t reality.
Swim! In eddys, in safe rapids and into small holes that flush. Be more focused on doing a roll rather than “getting up!!” Roll often, in eddies, moving current, the feedout of rapids, and in the waves trains.
When learning, mistakes are a good thing! If you watch children starting to walk, they often laugh with glee when they fall down. When learning to walk or to kayak, you are not only the mad scientist but also the laboratory mouse. Approach learning with curiosity, humor and openness!
By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.
We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com
The Mental Side of Kayaking
The Mental Side of Kayaking By Mary DeRiemer
Why do people kayak? The bottom line is that the experience is so enjoyable and meaningful that we want more! Kayaking can provide feelings of enjoyment, well-being and personal achievement. In order to have this kind of experience, these conditions must exist:
• The activity is completely voluntary.
• Your state of mind is open.
• The goal is clear and the feedback is immediate.
• There is a feeling of control over your actions in the environment, a sense that your personal competence is matched to the challenge, even though the outcome is uncertain. When I started boating my hero said that 90% of the sport is mental, that once a paddler gets a certain degree of skill, the rest depends on her head. I’ve found that statement to be fairly accurate. The Mental Side of Kayaking By Mary DeRiemer
Why do people kayak? The bottom line is that the experience is so enjoyable and meaningful that we want more! Kayaking can provide feelings of enjoyment, well-being and personal achievement. In order to have this kind of experience, these conditions must exist:
• The activity is completely voluntary.
• Your state of mind is open.
• The goal is clear and the feedback is immediate.
• There is a feeling of control over your actions in the environment, a sense that your personal competence is matched to the challenge, even though the outcome is uncertain. When I started boating my hero said that 90% of the sport is mental, that once a paddler gets a certain degree of skill, the rest depends on her head. I’ve found that statement to be fairly accurate.
In order to experience the best of kayaking, ones state of mind must be open. When taking on a new challenge, some amount of energy is spent in overcoming barriers. Mental distractions such as fear are by far the largest. There is only so much room in a person’s mind. If distractions are present, there is less room for learning, or even remembering things you already know! Information theorists say that the mind has a certain channel capacity - the maximum amount of information is called the signal; everything that gets in the way of the signal is noise. Static on the radio is a form of noise. Fear is the loudest kind of mental noise.
How do you quiet the noise of fear? The first step is to listen to the static: actually pay attention to the fear itself, what is it saying? You may find that it has two parts, fear of actual danger and psychological fear. Once you separate the two, the fear becomes more manageable. Let’s listen in on the mental channel of a paddler experiencing fear: “There’s the eddy…DROWNING! ENTRAPMENT! WHERE WAS I? Get my angle…ROCKS! HOLES! SUFFOCATION!!!”
These fears may be real; it is only the danger that is imaginary. It may be that your mind has a hypersensitive survival instinct. You need to reassure this overcautious protector that your environment is safe.
What’s more likely? To be trapped in a boat or experience a dislocated shoulder? Yet the static caused by fear has one thinking the opposite! You will not drown while learning to paddle if you use good sense and follow basic safety procedures. The real dangers, shoulder dislocations, cold water, a long day, getting in over your head, aren’t the kinds of dangers that grip your gut and jam all your channels. Experienced paddlers know that most things you are likely to be afraid of are not really dangerous. Rather, it’s more likely that you have overestimated the risk and underestimated your skills. When you feel fear arising, ask yourself whether it represents actual danger. To help develop a realistic evaluation of your skills and the dangers, get input from the more experienced paddlers in your group.
If 90% of the sport is mental, change the belief systems in your head! Adopt these mindsets to desensitize yourself to and overcome your fears.
Kayaking is an underwater sport. Tell yourself that being up-side-down is fun. Ok, how about interesting? Reassure yourself that your environment isn’t hostile and start to embrace the underwater environment. Then flip over and hang out in safe places.
The most effective approach to fear is gradual exposure. If you’re scared, practice until you’re bored. Can you ever remember being bored and scared at the same time?
Experience your fears so that you have proof that the fearful outcome your in your mind isn’t reality.
Swim! In eddys, in safe rapids and into small holes that flush. Be more focused on doing a roll rather than “getting up!!” Roll often, in eddies, moving current, the feedout of rapids, and in the waves trains.
When learning, mistakes are a good thing! If you watch children starting to walk, they often laugh with glee when they fall down. When learning to walk or to kayak, you are not only the mad scientist but also the laboratory mouse. Approach learning with curiosity, humor and openness!
Focusing the Fear Positively
You are approaching The Rapid. A familiar feeling arises...it makes your muscles tight, your balance spastic and it messes with your head. You label it FEAR. Here are some ways to focus your mind positively and deal with irrational fear.
FAILURE, DEATH, EMBARRASSMENT, INJURY, DROWNING, THE UNKNOWN, TAKING THE STEP UP, SWIMMING, HISTORY......
One: identify the fear.
•Once identified, this "feeling" can be assessed in terms of whether the danger is real or perceived. For example, when evaluating A. "I'm afraid I'll swim and be embarrassed" and B. "I'm afraid I'll swim and drown", the former is more likely to be real and the latter perceived.
Two: reality check. Putting things in perspective... •Is your rapid half full of things to avoid or half full of opportunities that can help you get to your destination? Rocks, holes, waves, eddylines, and pillows are also components of tongues and eddies. Used appropriately, all of these features can help propel you toward your destination.
•From this new perspective, how likely is the outcome of those two fears to occur? "Well, there's a 50% chance I'd flip on that pillow and a 25% chance I'd miss my roll and swim the bottom of this Class III rapid. There's a good chance I'd feel embarrassed, but the likelihood of drowning is virtually impossible."
•What is the worst real outcome if this happens? "I'd probably have a bruised ego, and maybe feel a little shook up.
•Can you survive the outcome emotionally and physically? "Yes, I might bump my butt on that rock, but I'd be OK." "No, I'm terrified of swimming Class III and doing so would set me back or make me quit altogether."
•Are you willing to experience that outcome? "Yes, I've got lots of natural padding anyway!" "No, I want to continue this sport at my slow pace because that's fun for me."
SWITCHING GEARS... Three: I can do this. Here are some self-assessment questions. •"Am I boating in control up to this point? Have I practiced similar or harder moves in the easier rapids? Can I put the individual moves together for this rapid? "
•"How is my psyche? Am I feeling secure about myself and those with whom I am boating?" Psyche can be affected by the weather and by personal events. Perhaps you'd run a particular rapid on a sunny day but are unable to summon the focus in the rain. Or perhaps you're feeling vulnerable because you've recently had a falling out with your partner.
•If your answers are positive, start to de-sensitize yourself to your fear and ensure success by visualizing or feeling your run through the rapid to your destination eddy. Identify landmarks and crux strokes along the way. "Start on the left side of the tongue and paddle hard angling right. Edge left into the pillow and place two consecutive left-hand strokes on it to drive me into the river right current. From there the rest of the rapid is Class II". This dialogue may occur verbally, visually or kinesthetically - depending on your learning style.
•Once committed, it's time to get centered. Get in your boat, shake out your muscles, close your eyes and start taking deep, relaxed breaths; big breaths that fill even your abdomen. Relax! Imagine yourself as strong and as graceful as your paddling hero. Sit erect in a forward, anticipatory posture and start paddling aggressively around the pool above the drop. Focus on how well you move the boat and whoop it up to get rid of any extra adrenaline.
Four: you are what you replay.
•What's going on in your head is practice, and only perfect practice makes perfect. If your run wasn't as successful as you wanted, make changes in your mind so that when you replay it, you've nailed the move and are upright and smiling at the bottom. If you are able to get centered and have the energy, run it again to further desensitize yourself to that particular drop. *At the end of the day, notice how you describe your skill and runs to others. Keep it positive! Even if you had a "bad" run, DON'T describe it! Instead, say how you would make changes to have a successful run next time.
•Pre-trip head centering sets the tone for the day. Don't let your fear take you downstream during the shuttle. When you're miles above The Rapid in playful Class II, keep your mind focused. Remind yourself where you are and that you will only boat what's in front of you.
•Mantras are a great way to positively focus the fear-seeking mind. Feeling nervous? Weak and imprecise? The moment you notice these negative thoughts, coach yourself by choosing opposite words. With every stroke of the paddle repeat "I'm strong and precise. Paddling is fun!".
By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.
We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com
How To Create Confidence
Many paddlers have been told that they have the skill to run more challenging rapids -but they hold back. What drives us? What limits us? There is much information in this field. If we use this info consciously, we can influence the level at which we boat and free ourselves up to enjoy whatever level we choose.
People like to perform their best and so purposefully (although often unconsciously) seek out conditions that produce a state of optimal arousal in the brain. A paddler can perform at her peak when the brain is neither overwhelmed nor bored. Each of us has our own measure of just what optimal is. People participate in kayaking because of the intrinsic feelings of enjoyment, well-being and personal achievement. This state of being, which lies outside the parameters of worry and boredom, is called being in the moment or in the Zone.
Here are some conditions that are necessary for a paddler to be in the Zone. The activity is completely voluntary, the motivation is intrinsic, the outcome is uncertain. There is just the right amount of challenge. Being in the Zone can only be experienced when the ability to influence the outcome by applying personal competence is matched to the risky situation.
What makes being in the Zone worth repeating the activity? The goal is clear and the feedback is immediate. Action and awareness merge into pure, uninterrupted concentration. The field of stimulus becomes centered and limited. There is an experience of “self forgetfulness”. There is a feeling of control over ones actions in the environment. The experience is so enjoyable and meaningful that the individual hopes to reproduce this state by repeating the activity!
Knowing this about our minds, we can cultivate a type “C” personality, one that objectively evaluates our commitment, control and confidence over a challenge. Commonly, there is the rapid or river that represents the step up. Your mentor has assured you that your skills are up to the challenge. Yet you’ve held yourself back. The first question you must ask yourself is, “Do I want to do this?” Your motivation must be intrinsic and the decision voluntary.
If you decide “yes” then guide yourself through this process. It will help you step out of the emotional side and into the physical side, and help you create an attitude of control and confidence.
*First measure the difficulty of the parts. Break the rapid down move by move. Have you ever done similar moves on any other river? Have you done similar moves upstream?
*Rate the difficulty on your own scale. Can you make that ferry? Can you catch that eddy?
*Rate your ability. How successful were you with similar moves? How is your energy?
*Imagine the worst outcome. How likely is that to occur? What are more realistic consequences? Are you willing to suffer the most likely consequence?
*Evaluate your group and location. Do you have confidence in the support your group can provide? Does the environment provide the necessary margin of error to let you take on this challenge today?
Next create a “can do” attitude by visualizing your run. See yourself successfully dealing with the crux move. Which paddle blade goes into the curler? What posture and boat edge is needed? Continue to see your line all the way through to the final eddy. If progress stops at a certain feature, you’ll need to work through it until you see yourself successful. Use only positive and realistic self-talk. Quiz the better paddlers in the group. Watch their runs to reinforce your plan. Remember that a great percentage of the work is done above the move. From each staging eddy, where did the successful boaters line up? What landmarks can you use to lead you to the positive line?
On the other hand, if you are happier seeing the take out than the put in, perhaps your motivation is not intrinsic. How many of us have run a rapid because “so-and-so ran it and I’m better than he is.” Or because the group we paddled with created an atmosphere of judgment? You’ll never boat in the Zone at peak performance if something other than joy is driving you. What drives us changes day-to-day, even moment-to-moment. Let yourself focus on the water in front of you and realistically evaluate your skill and the difficulty. Know that YOU want to take on this challenge, or not. Only you can control the conditions that allow you to be in the Zone. Some days it may be catching every eddy in a familiar rapid. Another day it could be while running a rapid for the first time.
By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.
We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com
How do you learn the sport of kayaking?
There is a wonderful model on cognitive learning that shows we vacillate between different levels of understanding. When we are first exposed to a sport there is a good chance that we are unconsciously incompetent. As we watch from a distance we think, “I can do that!” After exposure, we become consciously incompetent. “Wow, I had no idea these things flipped so easily.” With some instruction and practice, we become consciously competent. “If I just keep this edge up crossing the eddyline I’ll stay upright.” And after miles on the river, we become unconsciously competent. So much so, that should someone ask us how to do a certain maneuver, we would have to consciously try a few before being able to give an answer. Some of us are programmed to give verbal answers more easily.
There appear to be two modes of thinking, represented separately by the left and right hemispheres of the brain. Each has a different way of interpreting and processing information. You may have an experience of hearing someone describe some part of kayaking and you thought, “I knew that!” Up to that point you may not have been able to articulate, but you could perform! Your knowing was in your muscles. You were accessing the right brain, which is the skills side and is oriented toward grasping whole patterns. It deals simultaneously with multiple concepts and makes intuitive leaps to complete associations. The left side is the verbal side. When learning occurs from the left side it is analytical. No matter how you are programmed to LEARN, the competent kayaker when interacting with the river relies on the right brain capabilities of simultaneously processing many inputs. Analyzing from the left-brain happens best during practice, where valuable information can be shared through verbal means.
While you are learning, you’ll find that this verbal understanding boosts you into the consciously competent stage. As this happens, you may find yourself taking one step forward…and two steps back! That is because in the heat of the game, “to analyze is to paralyze”. As you modify your technique or play around with your river running strategies, your new awareness can get in the way of synchronizing your movements to the current. Know that this is normal. With time and practice, your more effective actions will become unconscious and you’ll be way ahead of the game with better technique. In the meantime, take an attitude of “there are no mistakes, only the process of exploring and experimenting to find more effective way”.
People tend to have a primary way of learning sports. It can be analytical, doing, feeling, or seeing. Those of us who learn kinesthetically need only to expose our muscles to certain sensations and these "smart" muscles store that awareness for future use. This knowledge remains unconscious to our analytical mind. We perform, but don't necessarily understand. Analytical learners are at a loss to attempt a skill until there is sufficient understanding of the how’s and whys. The conscious mind thus prepared can coach the muscles to perform. Visual learners also need to understand before attempting to perform. However, their mode of gathering information is through their eyes. It is their fortune to "monkey see, monkey do". Most of us learn through some combination of these styles.
If you are primarily kinesthetic, search out drills. As your muscles begin to feel the affect of movements, your muscle memory will quickly understand where this movement will work for you on the river. If you're analytical then reading is valuable. As well, find a more experienced analytical kayaker and enjoy verbally dissecting the sport. It will translate to your actions on the river. Visual learners learn fastest by watching better paddlers, to enable their muscles to see and understand what to do.
Having a friend on the water with you as you practice, or even better, to video you will help to ingrain new, techniques more quickly. Remember that learning is a process, not an outcome. Keep it fun. Making errors is part of the process. And humor goes a long way toward keeping things enjoyable!
By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.
We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com