What is the Ideal Performance State?
The Ideal Performance State (IPS) is performing at your optimum with ultimate calm, confidence, and health.
IPS is reached when an individual achieves PERFORM:
- Personally challenged
- Energized with positive emotions
- Ready for fun and enjoyment
- Focused and alert
- On automatic instinct
- Relaxed and Calm
- Maintaining confidence
The Ideal Performance State (IPS) is divided into capacities: Spiritual, Emotional, Mental, and Physical.
Finding your own Ideal Performance State is personal and unique. It takes time to experiment what works for you to achieve your own IPS. The following pages describe each capacity and resources how to find each one.
Spiritual Capacity provides a powerful source of motivation, determination, and endurance. It is the energy that is unleashed by aligning our energy with our deepest values and lifelong productive purposes. This alignment is a powerful source of motivation. Without values, we don't have a basis for how we should act and feel which can cause us to lose connectives with others
Spiritual well-being is a big part of resiliency. Your spirituality can provide a sense of purpose and meaning to life. These senses allow us to connect to others in many ways through other outlets like music, arts, nature, or a higher power greater than ourselves. By understanding the bigger picture, we can be motivated to handle obstacles in our way.
Below are some resources to provide spiritual well-being:
Headspace has many applications to better your spirituality. Something that might grab your attention is their "How to Meditate" guide.
Tune into Wellness Wednesdays to learn new stress reduction strategies.
- Wellness Wednesdays is a Zoom event (12-12:30pm) providing basic mindfulness and yoga exercises for all campus (students, faculty, and staff). Hosted by CAPS. Zoom: https://csum.zoom.us/j/87173841422
Giving back to your Local Community
Connect with Office of Community Engagement for service opportunities that can elevate your spiritual capacity.
Check out our event portal – Keelhaulers Care to find a variety of options that you may find mutually beneficial and rewarding.
Office of Community Engagement Contact: : JoEllen Myslik, Community Engagement Program Specialist
Consider these other resources to help you find your purpose and values:
https://spiritualityhealth.com - contains free articles, podcasts, and e-books in the fields of spirituality, wellness, and mental health.
https://www.spiritualityandpractice.com - has resources devoted on spiritual journeys and practices.
We also recommend reading books from these authors: Wayne Dyer, Jean Houston, Pema Chodron, Deepak Chopra, Eckhart Tolle, Don Miguel Ruiz
An ideal emotional state of being is one of balance. It creates the internal climate that drives the Ideal Performance State. This balanced emotional state includes many positive sensations such as calmness, optimism, focus, confidence, joy, happiness and complete engagement.
Negative emotions such as frustration, impatience, anger, fear, resentment and sadness tend to distract from complete engagement and can drain energy. Negative emotions can increase heart rate, blood pressure and muscle tension and otherwise create an inefficient metabolism.
Emotional self-care (From Chico State UMatter)
Taking care of ourselves emotionally helps us to better understand ourselves, cope with challenges, and develop and nourish healthy relationships. When we tend to our own emotional needs, we cultivate a greater sense of compassion, kindness, and love for ourselves and others.
Examples of emotional self-care:
- Writing in a gratitude journal
- Saying positive affirmations
- Saying no and setting boundaries
- Writing yourself a letter
- Connecting with a friend
- Seeing a therapist
- Mental health is a key part of your overall health. Brief screenings are the quickest way to determine if you or someone you care about should connect with a mental health professional - they are a checkup from your neck up. This program is completely anonymous and confidential, and immediately following the brief questionnaire you will see your results, recommendations, and key resources.
Free Mental Health Screening -Taking regular assessments of your emotional well-being can help you identify warning signs of common mental health problems like depression or anxiety. This mental health screen is completely anonymous and available 24/7.
Practicing Compassion : 15 ways to Spread Kindness and 10 Self-Compassion Practices During COVID-19 - It's important to be kind to others and equally kind to yourself. Learn some self-compassion practices to be kinder to yourself.
Developing Emotional Intelligence - Emotional Intelligence is the ability to identify and manage one's emotions as well as the emotions of others. Listen to these different TEDx talks to learn more about it.
Brené Brown on Empathy - Know the difference between sympathy and empathy? Genuine empathic connection is skill and fuels connection.
Emotional Wellbeing and Coping During COVID-19 - UCSF Mental Health Resources has a collection of helpful tips on coping with grief, self-care, and more.
Emotion Regulation and Ground in the Midst of COVID - Dr. Sarah Metz from UCSF Department of Psychiatry offers a video on some grounding practices to help you regulate your emotions.
Focuses physical and emotional energy on the task at hand
Mental capacity is enhanced through improving our cognitive capacities such as focus, Clear Thinking Skills. Focus is the ability to concentrate energy in the service of a particular productive goal. Focus skills can be improved by practicing some form of meditation and or breathing composure technique.
These 23 Resilient Building Tools and Exercises your mental toughness toolbox.
Managing stress and anxiety is a major part in having a sound mental state. The CDC has some tips to help manage stress and anxiety you might be feeling
Feeling burned out with everything? Emily Capito can help you overcome this in her TedTalk (Youtube).
https://www.mindful.org - Mindful is collection of resources with mediation and well being articles.
https://www.stopbreathethink.com/meditations/ - collection of free meditations for peace of mind.
https://insighttimer.com - Free app that includes a library of various types of meditations and lengths by excellent teachers
Why is it important to keep a healthy physical capacity?
Physical capacity helps build endurance and promotes mental and emotional recovery. The foundation of keeping a good IPS is through physical well-being. Efficient exercise increases the movement of blood throughout the body, causing your cells and organs to perform at a higher level.
How else can exercising help you?
Exercise can also help develop mental toughness, which can allow you to empower your emotions during difficult and challenging circumstances. Empowering your emotions cause drive, challenge, determination, persistence, fight, high energy, spirit, and fun! As it is important to exercise, it is also crucial to maintain a good diet because your diet impacts your mental and physical health. Exercising and dieting are related to one another.
Get fit with these programs on-campus
Outdoor Gym Container – coming Feb 2021. We will have an exercise container located in Lot M. Come check it out!
PEAC GYM - In support of the Resiliency Project, PEAC will no longer be charging a monthly fee for use of the facility. All faculty and staff are welcome to utilize PEAC when open.
It is first come, first serve. Please remember to bring your own water bottle and wear a mask. Sign-in will be required at the entrance.
- Monday through Thursday: 0600-2130
- Friday: 0600-1800
Updates can be found on social media and at http://www.gokeelhaulers.com/.
Strength and Conditioning with Mark Johnson-
- Coach Johnson has a wealth of experience at every level: DI, DII, community college, and high school and youth sports.
- For more information, please contact Jeff Ward at firstname.lastname@example.org
Pool Hours –
- Stay tuned for updates on a campus-wide walking challenge. Start stretching now!
www.teambuildr.com - Program to be available soon for FREE for all Cal Maritime community. Contact Jeff Ward, Athletics Trainer, to get an account. TeamBuildr includes prescripted workouts for a multitude of sports, but can be customized for types all workouts to fit our facilities as well as the current limitations due to COVID.
Here are other sources that can help you maintain physical wellbeing 😊
Self-care for the body (From Chico State UMatter)
Self-care for the body is imperative to ensure proper physical health. It's very easy to take stress out on our bodies. Making choices to release stressful energy inside our bodies is crucial in maintaining physical self-care.
Tips for body-care
- Do yoga
- Reduce alcohol intake
- Remain updated on preventative appointments
- Have healthy meals
In difficult times like this, where most students are at home and not on campus, here are some exercises you can do to maintain a healthy lifestyle and help with improving your physical wellbeing. Also, don’t be afraid to try something new like running or calisthenics! They do not require a gym and can be done without any equipment. All you need is to bring that motivational and persevering mindset.
https://www.theworkout.today - is a daily email newsletter with a free workout that you can do at home. They are also offering live yoga and live workouts during this time
https://darebee.com - workouts, programs, and challenges that you can do at home.
https://www.yogajournal.com/video - Improve your practice with our free online yoga videos—offering sequences, tips, and tutorials for beginners and advanced yogis alike.
https://www.menshealth.com/fitness/a32093962/resistance-band-workouts/ - To build muscle and maintain your physique without a need of a nearby gym.