Like it is in everyday life, overthinking is also very prevalent in high-pressure sports like squash.
Sometimes, if you're losing a match (especially against someone you feel you should beat) it feels like you're doing everything wrong and can't seem to do anything right.
There are a whole bunch of impacts that come from the thought process of overthinking, and almost none of them are good.
So, this week, I thought I'd focus on overthinking. I'll delve into the telltale signs that you might be overthinking (because it's not always obvious), and, I'll talk a bit about the impacts each one can have on your game and your mindset.
I'll also talk about some of the best strategies for overcoming specific burdens of overthinking. Perhaps overcoming isn't the right word, maybe preventing makes more sense instead...
Either way, let's talk about it!
Overanalysis
In squash, it can be easy to become sucked into the trap of evaluating every aspect of the game rather than reacting naturally.
Thinking about every little thing that goes wrong can quickly lead you down a negative spiral which makes things worse.
If you hit a drop shot that clips the tin by just a centimetre or so, it doesn't mean you need to unpack your entire technique, movement, shot selection, and target zone.
Perhaps the issue was that you were under too much pressure from your opponent, or, you went for too tight a margin and you need to be a bit safer next time.
It's important to remember that not everything is under your control, especially if you're playing someone better than you.
This is also the best chance to improve, so it's important to make the most of it.
The hardest part can be to accept that maybe you didn't do anything wrong and that you don't need to change anything.
Rather than overthinking and overanalyzing every rally you lose and every loose shot you hit, focus on one area of your game that you want to improve and don't worry too much about everything else.
If you think about too many things at once, often you won't improve any of them.
This tendency to overanalyze can lead to slower response times and hesitations, causing even more missed opportunities and mistakes. It's like an endless knock-on effect that leads to a loss of points, games, and matches.
It's a form of mental overload that can cause you to freeze or make suboptimal choices, leading to errors.
Letting go of mistakes during the game and reviewing them later is another great way to overcome this overanalysis. This allows you to stay focused on the present moment and maintain a more fluid and instinctive style of play.
Try to focus on the present moment by bringing your attention to the current rally rather than dwelling on past mistakes or worrying about future outcomes.
Allow your muscle memory to guide your actions, or, establish a consistent pre-shot routine to create a sense of familiarity, even small actions like this can prove to be very beneficial for reducing overthinking.
By practicing mindfulness techniques such as deep breathing you stay grounded and react more instinctively.
Critical Inner Dialogue
Negative self-talk is another common symptom of overthinking.
This inner dialogue often involves harsh criticism of your performance, constant worry about making mistakes and focusing on what you should have done differently.
Such thoughts can undermine your confidence and increase anxiety, making it difficult to perform at your best.
When I did a lot of coaching, I noticed that it was a common theme amongst junior players to be very self-critical, when they didn't need to be.
If they lost a match, more often than not they would say that they played terribly, or that their shots were rubbish, or something along those lines.
I hear it a lot from adult players too and I think it's another easy trap to fall into. You're already going to feel negative after losing points or a match, so, it's easy to understand why further negative thoughts would begin to occur.
This type of thinking isn't constructive or helpful when it comes to improving your game in the long run, and, in the short run, it's likely that you'll carry on losing points if you're thoughts remain negative.
The trick is to catch yourself in the act. If you start to spiral into more and more negative thoughts, you need to be aware of it and you need to be able to stop it.
Try using positive affirmations and focusing on your strengths instead.
If you've got a coach or a friend in your corner, they might be a great person to turn to to give you some positive points or constructive criticisms.
Remember, it's okay to be self-critical at times, however, those criticisms need to be constructive. Be honest with yourself and don't be too harsh. Yes, you may have had an off day but how are you going to bounce back from it?
Poor Shot Selection
Squash is already fast-paced enough and shot selection is a tricky part of the sport, especially for less-experienced players.
Shot selection is all about biding your time, moving your opponent around the court when you can, keeping the pressure on, and striking at the absolute right moment by going for a winner.
That sounds easy on paper, but it's much harder in practice.
When you start overthinking (which is often triggered by losing multiple points in a row or making an unforced error), it's easy to understand why the mind thinks you need to do something vastly different to counteract your mistakes.
This can make players more erratic with their shot choices.
For example, they may overthink to make themself believe that they need to be very attacking and aggressive, so, they'll start cracking the ball hard without purpose and going for even more risky winners at the wrong time.
Attempting a risky cross-court kill or straight drop when you're out of position (when a straight drive is safer) might result in an error, giving your opponent an easy point.
Poor shot selection can disrupt your rhythm, lead to more mistakes, and reduce your confidence. Over time, this can create a cycle of frustration and anxiety, further degrading your performance.
Again it's a downward spiral!
Or, things can go the other way, meaning you begin to play too safe and don't even think about shot selection. Instead, you will play length after length because they don't want to hit anything riskier in case you lose a point.
Overthinking like this can knock a player's confidence (which also impacts shot selection). You'll be much less likely to go for your winners if there's a small voice in the back of your head telling you that you're going to hit it down!
It leads to second-guessing and hesitation just before you hit your shots. This makes whatever shot you play more likely to be inaccurate too.
The first step is to focus your attention on the present.
Focus on the current rally to ground yourself and reduce the impact of past mistakes or future worries.
If you can learn to clear your mind and relax just a little bit, it will allow your training and muscle memory to kick in.
These are powerful tools that can guide your actions during a match.
Trust that your body knows what to do and allow your instincts to take over. This reduces the mental burden of overthinking and enables you to make quicker, more intuitive decisions.
If this doesn't work, sometimes simplicity can help you reset.
Overcomplicating your strategy can lead to confusion and even more poor shot selections.
Instead, simplify your game plan by focusing on fundamental shots and high-percentage plays.
Prioritise consistency, lengths, tightness, targets, and control over flashy, high-risk shots. As you build confidence and reduce errors, you can gradually incorporate more advanced techniques.
This doesn't mean to go completely passive. Still try to volley and up the pace when you can, just try not to let those intrusive thoughts creep in and convince you to go for a crazy, deceptive, high-risk winner.
Photo credit: Steve Cubbins
Over-Focusing on Technique
Technique is an important part of squash.
However, a match is not the time to start thinking about it and trying to make changes.
A big part of overthinking is trying to make changes which are perhaps erratic, unnecessary, or extreme. This includes trying to change things like your swing, your footwork, and your timing.
However, all of these take a lot of practice to alter.
Even if you're right that you need to improve or change one of these areas, a match is not the right place to start trying.
Over-focusing on technique is a clear sign of overthinking because it shifts your attention from the flow of the game to internal mechanical details.
This mental chatter can create a feedback loop where the more you try to control each aspect of your play, the more errors you make, leading to further overthinking.
This over-focusing on technique often stems from a desire to perfect every aspect of your game, but this can lead to the exact opposite; rigidity and poor rhythm.
Over-focusing on technique can make your movements and motions feel and look mechanical and stilted.
Instead of playing fluidly and reacting instinctively, when you start to overthink why you're losing or not hitting the ball cleanly, you might find yourself constantly adjusting your grip, stance, or swing mid-rally.
This fixation on the very minor, niche parts of your game can have a significant impact on your performance. It can slow you down, make you less responsive to your opponent’s shots, tire you out, and further frustrate you mentally.
An obsession with technique can increase anxiety and reduce enjoyment of the game.
If you're constantly worried about your form, you may lose sight of more important (yet basic) strategic elements like positioning and shot selection.
This tunnel vision can leave you vulnerable to your opponent’s attacks, as you’re more focused on perfecting your stroke than anticipating their next shot and adjusting accordingly.
Again, staying present and aware is key to counteracting this issue and it's the first main step. If you're not aware that you're doing it, you'll never be able to stop it!
You need to find a way to relax, be more fluid, and soak your mind into the task at hand, rather than every little detail of your technique.
As I've mentioned in other sections, trust your training and let muscle memory guide your actions. The less you think about your movements and swing the better.
If you can focus on one simple thing and stay fixated on that (such as hitting good lengths, or, lifting the ball), you can take your mind off the nitty gritty stuff.
Try to loosen up and relax your muscles, don't be too stiff, and let your wrist go a little more limp. I know when I overthink my technique, I start gripping the racquet very tight.
If you can see the whites of your knuckles, you're doing it wrong!
Try to take some deep breaths between rallies and remind yourself that the middle of a match is no time to start training small elements of your technique.
However, I know it's easier said than done when it comes to relaxing. This is an element of overthinking in and of itself...
Difficulty Relaxing
When your mind is cluttered with thoughts and worries, it manifests physically as tension and stress, which does a number on your performance.
Difficulty relaxing in your brain due to overthinking can lead to physical stiffness, making your movements less fluid and your shots far more prone to error.
Tension in your muscles can slow down your reaction time, reduce your flexibility, and make it harder to execute shots. Also, it will tire you out because you'll be making heavier, less efficient movements to and from the ball.
This physical manifestation of stress can result in missed shots, poor positioning, and decreased performance.
The inability to relax also increases anxiety and reduces your enjoyment of the game.
When you’re constantly tense, you’re more likely to focus on avoiding mistakes and playing passively, rather than assertively and creatively. This defensive mindset can limit your strategic options and make you an easier opponent to predict and counter, making you much easier to beat.
The constant stream of mental chatter from overthinking prevents you from relaxing and playing naturally.
When your mind is preoccupied with thoughts about the previous points, bad decisions from the referee, or even something bad that happened at work it’s nearly impossible to relax.
But, as you guessed, these things are hard to block out.
It’s essential to develop strategies that promote both mental and physical calm. Start by incorporating mindfulness techniques into your routine when you're off the court or training.
Practices such as deep breathing, meditation, or visualization can help you get better at staying present and also reduce your anxiety.
Before and during matches, take moments to breathe deeply and clear your mind, focusing on the rhythm of your breath to calm your nerves.
Things such as yoga or meditation can work wonders for your mind that translate incredibly well to your squash, so, if you've got the time to give it a go, I'd highly recommend it.
Setting realistic and achievable goals for each match or practice session can also help.
By focusing on specific, manageable objectives, you can reduce the pressure you place on yourself and play more relaxed.
If you're playing someone better than you, remember that the pressure is on them and you can enjoy the game while using it as a chance to learn.
Remember, it’s okay to make mistakes, view each as an opportunity to learn rather than a reason to stress.
If you want to try something more technical and physical that can help, I recently heard of something called 'progressive muscle relaxation', which involves tensing and then slowly relaxing different muscle groups.
I haven't yet tried it myself, however, from what I've heard, it can help you become more aware of physical tension and where it is so you can consciously release it.
Another less talked about approach is to incorporate humour and light-heartedness into your matches.
Engage with your opponent a little bit in between points. You can tell them they played a good shot, or, if they hit a nick, tell them they got lucky!
Not only will it help to keep you feeling relaxed, but it'll show them that you're relaxed too and won't show any weakness on your part.
Sometimes taking the game too seriously can add unnecessary pressure.
Laugh off minor mistakes, smile, and remind yourself that squash is also about having fun. This shift in perspective can ease tension and improve your overall match experience.
My last tip is to try to develop a consistent post-match relaxation routine.
Things straight after the match like a good stretch routing, a wander outside (if it's not too cold), or a chat with a teammate about your game can be great for relaxing.
Or, activities later in the evening such as taking a bath, listening to music, or engaging in a hobby can help transition your mind and body from the intensity of competition to a more relaxed state.
This routine can reinforce the separation between your time on the court and your time off it too!
Fear of Errors
Personally, the fear of errors is my biggest hurdle to overcome when it comes to overthinking.
It often leads to playing too cautiously, passively, or second-guessing your decisions. This can hinder your performance and make you even more frustrated as the match progresses.
This often occurs if I hit more than one unforced error in a row; I blame myself for the mistake. This sticks in my brain and I then believe that the answer is to stop going for winners completely, which is rarely the answer.
When you're afraid of making mistakes, you play too conservatively, avoiding risks that could win you points, and lessen the pressure on your opponent.
They pretty much get free reign to do what they want.
This defensive style can make you predictable and easier for your opponent to control.
On the other hand, the anxiety about making errors can also lead to rushing shots or playing with unnecessary aggression (such as hitting the ball hard for no reason).
This makes you inaccurate and, even though you're not making unforced errors, your shots are loose and your opponent will have opportunities to go for winners.
Plus, it's usually pretty obvious when a player begins to play in this style, so, their opponent can jump on it and take advantage.
Fear of errors often stems from overthinking about the consequences of mistakes.
Instead of focusing on the present moment and the current rally, your mind is preoccupied with past errors or the potential for errors in the future.
This mental distraction creates a cycle of anxiety and poor performance, as the fear itself becomes a self-fulfilling prophecy (wow that sounded deep).
It's crucial to shift your mindset and develop strategies that help you manage this anxiety.
Remind yourself that every player makes mistakes and that they are a natural part of improving your game. Embrace them as valuable feedback that can help you identify areas for improvement.
Of course, that's easier said than done, however, if you never made any mistakes, you'd never learn and grow as a player. Perhaps you'll lose a point, game, or match, but, you've been able to tighten your margins or improve your timing.
Many players also have a between-rally routine to reset their minds after making a mistake.
Some players wipe their hands on the back or side wall, others may spin their racquet in their hands, really, anything that helps you refocus your mind on something else.
Use the time to take a deep breath, shake off the error, and refocus on the next point. Don't let those mistakes affect subsequent rallies.
Even if you're worried about further errors, don't let that pressure you into lifting and lobbing every shot to keep safe.
You don't have to carry on going for winners, but, you should still play with an attacking, assertive energy, especially when the opportunity to volley or hit hard presents itself.
Off the court, it's super important to play practice matches or drills where the emphasis is on experimenting and taking risks without worrying about the outcome.
Conditioned games where you get extra points for winners to the front of the court are a great option.
This environment allows you to explore different strategies and shots, building your confidence and reducing the fear of making mistakes in actual games.
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