Have you ever noticed certain “automatic” behaviors that appear during periods of stress?
Repeatedly adjusting your goggles before diving in, breathing deeply before a start, talking non-stop just before an important deadline. These reactions are neither insignificant nor absurd. They are part of what we call coping strategies, meaning the ways we deal with stress. And behind a large part of these strategies lies an even more fundamental mechanism: our thoughts.
Understanding these two levers — how we cope with stress, and how our thoughts shape our body and emotions — allows us to know ourselves better, avoid counterproductive reactions, and, ultimately, perform better.
What are coping strategies?
Coping strategies include all the behaviors, conscious or not, that we put in place to deal with a situation perceived as stressful.
They are neither good nor bad in themselves: their effectiveness depends on the context, the duration, and their long-term consequences.
We traditionally distinguish three main families of strategies centered respectively on:
01
The problem
These strategies aim to act directly on the cause of the stress. When a problem is identified and can be changed, tackling it often allows for a lasting reduction in the emotional burden.
Let’s take the example of a swimmer faced with an aggressive coach. By expressing her discomfort and seeking a concrete solution (discussion, mediation, organizational change), she acts on the source of the stress rather than its symptoms.
This type of strategy is particularly effective when the situation can be transformed. It is closely linked to goal setting, organization, and decision-making.
02
Emotion
When the situation cannot be immediately changed, it becomes necessary to manage the emotion itself.
These strategies help regulate fear, anger, or anxiety in order to remain functional: controlled breathing, positive visualization, emotional expression (crying, talking, writing), or refocusing on bodily sensations.
🔍 It is precisely in this family that our thoughts reside. Internal dialogue — what we say to ourselves before a start, during the effort, or when facing a difficulty — is one of the most powerful and accessible emotional regulation tools.
These tools are very common in mental preparation and help regain clarity in high-pressure contexts.
03
Avoidance
Avoidance strategies consist of temporarily fleeing the stressful situation. They can take many different forms: procrastination, excessive distractions, or a sudden disengagement from a goal.
🔍 In some cases, avoidance allows for temporary self-protection. But when it becomes systematic, it prevents adaptation and can slow down progress.
Recognizing these behaviors is an essential first step toward replacing them with more effective strategies.
The power of thoughts: a mechanism to understand
Did you know that it is impossible to hold two opposing thoughts at the same time? You cannot think positively and negatively simultaneously. Yet, our thoughts directly influence our mood, our body, and our ability to act.
In mental preparation, understanding this mechanism is fundamental, as it conditions performance as much as technique or physical condition.
Our thoughts automatically trigger bodily reactions. A negative thought can increase muscle tension, speed up the heart rate, or disrupt breathing. Conversely, a constructive thought promotes relaxation, concentration, and confidence.
The coach’s exercise: take a few seconds to imagine yourself in a difficult situation: you can’t swim as fast as you want, you doubt your abilities, you feel like a failure. Observe what happens in your body: tension, breathing, heart rate, emotions felt.
Then project yourself into a successful situation: your swimming is fluid, you feel confident, competent, and aligned with your goal. Observe the physical and emotional sensations again.
This exercise highlights the power of internal dialogue and the limits that certain thoughts can unconsciously impose. Becoming aware of this already allows you to act more precisely on your mental preparation and performance.
Better direct your thoughts to perform better
Learning to observe your thoughts is not about denying difficulties or forcing yourself to “think positive.” It is understanding that some thoughts support action, while others hinder it.
By working on your internal dialogue, you develop better emotional control, more stable concentration, and more consistent performance, whether in training or competition.
Mental advice
When faced with stress, two reflexes complement each other:
- Act on what can be changed (problem-centered strategy)
- Regulate what cannot be changed in the moment, starting with your thoughts (emotion-centered strategy)
Avoidance, on the other hand, should only remain a temporary safety valve — never a habit.
Better direct your thoughts to perform better
There are as many coping strategies and as many ways of thinking as there are swimmer profiles. The challenge is not to eliminate stress or banish all negative thoughts, but to identify what actually helps you… and what works against you.
Support in mental preparation allows you to do exactly this sorting, adjust the tools, and use them at the right time.
Understanding your coping strategies and the power of your thoughts means learning to know yourself better. By identifying your reactions to stress, you gain emotional control, efficiency, and peace of mind, both in sports and in daily life.