who you are and how you react to stress will help you better manage stress, which leads to better performance on the court or field.

You must recognize and understand what type of official you are. Are you excited to step on the field, or approach certain games with trepidation? Are you overactivated with tons of energy or composed to a fault? Do you feel your mind running wild or are you focused? Do you see what your mind and body are experiencing as crippling, or just a challenge or roadblock that must be navigated? Do you understand the difference between internal and external stressors, where they come from and how you react to them?

Do you need these feelings to perform, or do they overwhelm you so that you underperform?

It is essential we understand who we are and how our bodies and minds react to stress, as it can have a profound impact on our mental and physical health, game performance, focus, job satisfaction and intention to stay in or leave the avocation. Self-reflection is a technique we can use to help understand what type of official we are, so we understand how we react to a stressor, the skills we possess to manage it and what we need to change to improve our game performance in the future.

While we spend a lot of time evaluating players, coaches and even crew behaviors, most of us don’t take the time necessary to evaluate our own. Self- reflection is a tool that simply helps us mindfully evaluate our own behaviors so we can understand why we feel like we do, react the way we react and make the choices that we make. It is an opportunity to look at ourselves from a neutral standpoint in a quiet place, with no judgment, just an opportunity for an honest personal evaluation. Self-reflection also helps us create self-awareness, which assists us to better adapt to changing situations, make progress toward personal changes and assert thought and emotional control. Further, it allows for development of constructive responses both internally and externally, influences positive performance, helps build mental toughness and keeps us on the path to achieving our goals.

Postgame Journaling

Journaling is a specific tool officials can use for self-reflection. It is especially important not only as a resource to vent, but also as an instrument to compare our reactions, choices, decision-making and growth — or lack thereof — during our journey as a sports official. Journaling can be used for both emotional expression about a specific stressful situation or a vehicle to evaluate our thought processes and emotions about that situation or event. This type of written disclosure can bring clarity, understanding, closure and individual positive growth to the event. Journaling should be done postgame. While evaluating the situation is key, it is also important to express how we felt, the decisions we made, the outcome of our decisions and if there was anything we would have done differently. Journaling is an effective tool for emotional expression, reflection, growth and development, which should be used consistently throughout our officiating careers. Keeping a journal allows us to have a written record, to which we can refer to see how we have changed our choices, emotional reactions, approach and how we have developed as officials.

Stop Negative Thoughts

When it comes to decisionmaking and stress, research has shown the No. 1 stressor for officials is making an incorrect call, followed by verbal abuse from coaches and players, and making a controversial call. It makes sense when we make an incorrect call it often becomes controversial, and we most likely get verbal abuse from players and coaches. Our reaction to that situation and those physical and mental stressors, however, often depends on how we recognize and deal with our physical and mental reactions. But what if it’s not really an incorrect call? Who has made us think it is incorrect? What if it is just the right call someone doesn’t agree with? Do we give ourselves kudos for having the guts to make the right decision in that moment of truth? Or are we beating ourselves up because a coach, player, team or even a member of our crew vehemently disagrees? Is this a matter of a lack of knowledge, preparation, focus or not being able to manage the stress of the moment?

All of us have found ourselves in that situation at one time or another. Experience is a key factor in helping us do the right thing in those moments. But being able to accept that potential mistake, park that negative thought and review it during the postgame is a technique that will keep us on the right track to recovery from that stressful situation.

“Thought-stopping and parking,” a strategy used in cognitive behavioral theory, is often easier said than done, as thoughts of, “Crap, did I really just do that?” run wild through our minds as we beat ourselves up for a presumed mistake. The idea is to help us stop those negative thoughts in their tracks by blocking them with something that resonates with a positive emotion.

Using key words, phrases, symbols or images that either stop us or help change our thought process more positively can help us move past that moment. It could be as simple as saying the word “Stop” or another keyword that has a meaning to us, imagining a stop sign in our mind, carrying a photo of a loved one, or going to a mental place that gives us self-affirmation.

This does not mean that you never go back and address your potential mistake, but reviewing your decision making and outcome should be done postgame, so you can learn from your mistakes and use them as an opportunity to grow. If those negative thoughts are not stopped, they will continue to progress and undermine your ability to successfully manage your game now and in the future.

FIFA futsal referee instructor and professional indoor soccer official Shane Butler also reiterated the effectiveness of thought-stopping and parking. He explained that while the use of VAR in professional indoor soccer is an amazing tool to get calls right, stopping the game immediately to review decisions can often lead to heightened individual stress and conflict with the crew.

“Learning to immediately accept that you made an incorrect call or having to overturn your partner’s decision can often be a very stressful part of professional indoor soccer,” Butler said. “This past season, I had back-to-back advantage calls that led to goals, and my partner did not agree. I started to question myself, as I had set the bar for consistency. It took me a couple of minutes to regroup and chase my negative thoughts out of my head. I used words like ‘regroup, focus, move on, can’t change it.’”

There was time later for deeper reflection on the calls. Butler said he discussed it with his crew at halftime and later reviewed game tape to analyze how he could have handled the situation differently.

Mind/Body Connection

Knowing how to stop negative thoughts is part of the process, but for officials to be better equipped to handle stress, they first must be able to recognize their physical and mental reactions to it. An official’s physiological reactions to stressors can be in the form of increased heart rate and blood pressure, flushed cheeks, excessive sweating, trouble breathing, upset stomach, light-headedness and nervous movements. From a cognitive aspect, officials may feel a sense of insecurity, fear, anxiety, agitation, grief, loss of focus, loss of concentration, lack of effort, lack of perseverance or even excitement.

What officials need to understand is mental and physical reactions go hand in hand. Performance is often determined by the combination of physiological and psychological factors, as a change in one produces a change in the other. Physical and mental performance are rarely exclusive.

For example, if you come into a game in peak physical condition, your mind does not have to think about physical performance. But if you are not as physically fit as you should be, get injured during the game or are too tired to move into the right position, your mind may become so focused on your physical performance that you will start to lose your game focus, concentration and the ability to effectively make decisions, and thus manage the game.

On the other hand, if you are experiencing some sort of mental stress, whether you brought it with you to the gameor it is a result of the game environment, your lack of ability to perform mentally will lead to a lack of effort, perseverance and physical mobility. However, if your mental performance is sound, your physical performance will often be effortless

“The key to stress management is keeping the mind/body connection intact,” said Dr. George Carlo, a sports performance coach who has worked with many collegiate and professional athletes. “What we are looking at is the autonomic nervous system response. When the parasympathetic nervous system (rest and digest) is dominant, your mind/body connection is intact. When the sympathetic nervous system (fight or flight) is dominant, it breaks the mind/body connection.

“One of the things that is helpful in the heat of the game is the idea of ‘next play,’ looking forward and not letting what has already occurred linger. It is like an autonomic nervous system reset. The way our mind/body connection works is that things that have already occurred move over into our left brain, which is our analytical side. That side of the brain is known to stimulate that sympathetic stress. Saying words like ‘next play’ or anything that enhances a parasympathetic function are helpful. They put us in the best position to succeed.”

Relaxation Techniques

Managing both your mind and body’s reactions to environmental and external stressors is key. Using autogenic training and progressive relaxation techniques can be highly successful complimentary tools that work together to help manage, relax and refocus both the mind and body at the same time. Autogenic training is a regenerative skill that helps tap into the healing powers of the mind and body. It is a relaxation technique that begins with the mind and helps both the mind and body slow down, which in turn decreases heart rate, slows down the respiratory system, and allows for better blood flow, focus and concentration That can counteract the negative and physical reactions of stress. It is not a skill that can be learned overnight but gets easier with practice.

Progressive relaxation focuses on physical relaxation through a series of targeted muscle contractions, which promote physical sensations throughout different portions of your body. For example, starting with your calves, you breathe in, tense your muscles and hold for 5-10 seconds, then relax. When you are done with your calves, you move up to your thighs and repeat this throughout the muscle groups in your body. The relaxation of the tension throughout your body assists in the relaxation of your mind, which leads to stress reduction and performance enhancement.

While officials don’t have the time it takes for this step-by-step tension relieving technique in the heat of the game, with practice a single contraction or using a key word like ‘relax’ can often trigger a tension release throughout the body. These two techniques together can fight off stressors so an official’s body and mind can remain in a state of composure.

Flection breathing is another technique, and it can be useful during a game. It takes 30 seconds at the most, but with practice, officials can do this when natural breaks occur in a game It involves taking a deep breath and while holding it in, flexingthe core muscles, releasing the core muscles and then exhaling. What this does is take the adrenaline out of the bloodstream and replaces it with acetylcholine, which reestablishes the mind/ body connection.

“When you are really in a stressful situation, body to mind trigger is much more efficient,” Carlo said. “And the concept of flection breathing is a quick way to re-establish that mind/body connection, because when that is broken, you don’t have a chance.” officials are immediately judged for their decisions as their scores are displayed for the world to see.

Some of the comprehension of stressors comes in the form of understanding how to navigate the body’s natural arousal or “getting up” for a game. The term “arousal” is often used when talking about stress both in positive and negative terms. It is a generalized physiological and psychological activation of a person. This activation is the mental state required by an official to be ready to perform a task or activity, like officiating a game. The main goal of activation is to get officials into the Zone of Optimal Functioning for peak mental and physical performance. While some believe activation levels must be high for officials to perform, the truth is the activation process and Zone of Optimal Functioning is unique to individuals and specific sports.

Mental performance training is one of the key components to activation success, teaching officials how to recognize stressors, target the causes, manage their emotions and take control of them. Examples of positive activation activities can take the form of pregame rituals like listening to music, alone time, self-reflection, talking to family or peers, getting to the game early for mental clarity and physical preparation, leaving negative thoughts parked with the car, staying focused and forgetting the what if’s.

“I find the stress of my profession exciting and a challenge,” Wrenwick said. “I understand that I am going into a situation that will have pressure, and I mentally prepare for that environment. When I get to the event, I go to the top of the arena and look down to take it all in. It makes me feel grounded and calm.”

In the Zone

Reaching that Zone of Optimal Functioning can lead to officiating success, especially for those officials who are excited, anxious and in a state of heightened arousal, if they can recognize what is happening to them and know how to manage it. Conversely, officials who experience under-arousal are often perceived as being lazy, lacking motivation and effort, unprofessional and not caring about the game. These officials can typically be moving slower both physically and mentally, easily distracted, not concerned about performance and lacking enthusiasm. Arousal levels can change as the game progresses, especially if the intensity or competitive level evolves. Officials need to recognize how to manage their heightened and underarousal states, developing the appropriate balance in an everchanging game environment.

When officials become comfortable with their activation balance, stress can become positive and invigorating. When this happens, officials will experience something called “eustress.” This term was coined by researcher Hans Selye and is reflective of the Greek term “eu,” which means euphoria. It refers to any type of physical or mental stress which is beneficial. It is the type of desirable stress that is initiated by positive and stimulating factors. It’s motivating, manageable and often the source of someone’s “it” factor. Eustress is the result of the positive emotional perception of an event, which leads to enhanced mental and physical performance.

“Ultimately stress, both positive and negative, is part of the job. How to channel it and use it for your benefit is the magic,” said Kari Seitz, FIFA’s head of refereeing, women. “Once that whistle blows, any negative energy that is turned into positive energy can give you that flow and play when everything you see is clear. It heightens your ability to see everything in front of you, to be more sensitive to your surroundings and it actually becomes your ‘superpower’ in a way.”

Butler said getting up for a game was all about routine and preparation.

“It’s about understanding the venue, culture, how to prepare and communicating with your crew beforehand, so you are all on the same page,” Butler said. “I do my research on the teams, players, venues, plan my trips accordingly and spend my alone time in the locker room pregame listening to music to get into my zone. I make sure I am aware of the potential pressures of the particular game I am involved in, make myself mentally and physically prepared so I am always excited to be part of it.”

Paul Stewart, a former NHL referee and player, considers the secret to his success a result of the way he reacted to stressors.

“I just always loved being out on the rink, and whenever I started to feel nervousness or fear, it just dissipated because I could not let those feelings stop me from being out there,” Stewart said. “I always had a lot of anxious energy, but I never let it get the best of me because I could never imagine not being on the rink. It always felt like home.

“If you want to get better, you have to be willing to do better games and face that pressure If you are any good, there is no pressure, just passion.”

For some of us, that passion is not enough to manage the pressures we face when making split-second decisions in highintensity environments. That’s where the tools outlined in this article come into play and enable us, no matter what level we are working, to more successfully manage stress and our games.

Let’s close with one final tool for when we feel stress coming on — and it’s one all of us already have in our proverbial toolbox: smile. It not only changes how people react to us. This simple act actually helps to reduce our physical and mental reactions to stress

So smile, and know when the stress of officiating comes your way, you’re ready to handle it. In her 42 years as a soccer official, Karen Swanner, Maryville, Ill., officiated men’s professional soccer (USL and USISL), men’s professional indoor soccer (MASL, EISL and PASL) and NCAA soccer. She is an Emeritus National referee and regional assessor, instructor and assigner. She also officiated ice hockey for 20 years. She has master’s degrees in journalism and kinesiology, specializing in sports psychology, and is a member of the Association of Applied Sports Psychology. Her website is Theofficialsmind.com. *