In sport psychology, the term psycho-regulation refers to techniques that people use to control their thoughts and body processes to improve their performance and is similar to the concept of self-regulation or emotional self-regulation (Nitsch & Hackfort, 1979).
Many athletes unknowingly practice psycho-regulation to get into an optimal mental and physical state before competing (Nitsch & Hackfort, 1979). Each athlete may have their own technique to get “in the zone.” Some techniques are based on personal experiences and standards, while others are scientifically proven methods that have been developed, tested, and evaluated. Examples of these techniques include self-talk, goal-setting, mindfulness, and visualization. Most athletes use a combination of both personal and scientifically proven techniques.
Psycho-regulation techniques can be divided into two groups: psyching-up and psyching-down techniques. Psyching-up techniques help increase alertness and readiness, while psyching-down techniques help reduce alertness. Both groups can also be categorized as preventative or compensating techniques. Preventative techniques are used before a performance to prepare for expected challenges, while compensating techniques are used during a task to react to current challenges.
Using psycho-regulative techniques requires energy (Vohs & Baumeister, 2016). However, with regular training, athletes can automate these techniques, reducing the mental effort needed to use them effectively.
Nitsch, J. R., & Hackfort, D. (1979). Naive Techniken der Psychoregulation im Sport (Naive techniques of psychoregu- lation in sports). In H. Gabler, H. Eberspa ̈cher, E. Hahn, J. Kern, & G. Schilling (Eds.), Praxis der Psychologie im leis- tungssport (Praxis of psychology in elite sports (pp. 299 311). Berlin: Bartels & Wernitz.
Vohs, K. D., & Baumeister, R. F. (Eds.), (2016). Handbook of self-regulation: Research, theory, and applications (3rd ed.). New York, NY: The Guilford Press.