Studies of athletes, artists and others have shown that being in the zone generally means being in a state in which your mind and body are working in harmony.

· Training the mind or (MT) is an important step towards getting in the zone. Aspects of mental training for some sports and positions include increasing concentration and focus, controlling emotions, trying to feel relaxed but energized, being calm and positive and aiming to feel challenged and confident.
· Training the body or (PT) is also necessary because you are programming your muscles to recognize and remember certain movements or skills.

Some techniques which help to achieve or improve the mental game are:
Relaxation. Try this relaxation method which involves contracting and releasing the tension of large muscles. Finish with a series of deep breaths and exhalations. This can be done almost anywhere without anyone noticing.
Imagery. Picture yourself doing things correctly, successfully, with confidence and skill and feeling energetic but relaxed.
Goal setting. Setting goals can increase motivation, helping you determine what you can or cannot do, leading to greater confidence. Make goals about performance rather than outcome.
Positive Thinking. When you recognize the onset of negative thought, replace it with a positive one, or use action, such as clicking your tongue, to stop the thought, and force you to focus on the present. Focus on what you can control.

Although training the mind and body can lead to better, more skillful and enjoyable play, it is important to understand that you may not be in the zone.

“Getting in the zone doesn’t happen nearly as often as people like to think it does,” says Aynsley Smith, PhD., a sports psychology consultant at the Mayo Clinic Sports Medicine Center, Rochester, Minn. “It’s when you’re absolutely free of worries, free of inhibitions and so confident and relaxed that your best performance just kind of comes out automatically.”

Similar states

There are several names for states-of-being similar to the zone. Each is slightly different, but the basic concepts are the same.

Mental toughness. The ability to perform near your best no matter what the competitive circumstance – to maintain a calmness of thought, according to James Loehr, a sports psychologist in Orlando, Fla. Key elements include thinking positively, being realistic and remaining focused.

Ideal Performance State (IPS). In this state, according to Loehr, your levels of physical and mental excitement are ideal for performing at your best. Key elements include being confident, relaxed yet energized, positive, challenged, focused and automatic.

Flow. Mihaly Csikszentmihalyi a psychologist in Claremont, Calif., suggests that flow is a state in which you’re completely focused and absorbed in the “doing” of an activity. The enjoyment of the doing becomes the only goal. Key elements include loss of indecision, anxiety and self-consciousness.

Peak performance. Generally describes one’s very best performance, though a person need not necessarily be in the zone while achieving it. Key elements include being focused, relaxed, confident and energized

Original article by Mayo Clinic staff April 30, 2002

Elia Azzuolo, CanFitPro certified Nutrition and Wellness Specialist. She is also a certified Personal Trainer and Fitness Instructor. Elia Azzuolo is Ellimay©'s cartoonist.