The Mindful
Comeback
Your roadmap to navigating the mental side of physical recovery.
Getting injured sucks.
One day you’re following your training plan and progressing toward your next race, and the next day you’re not sure when your next race will even be.
Physical recovery is one thing — and we can all agree that part is really tough.
But no one ever talks about the mental and emotional hurdles you have to jump over along the way…let alone the fact that some can hold you back even more.
Your doctors and PT team will give you a plan for physical recovery.
What about a plan to get you through those extra tough days — the ones where you’re not sure you can keep going?
The Mindful Comeback is a comprehensive course focused on the emotional and mental aspects of recovery — created by a licensed sport psychologist who knows her stuff.
Say goodbye to self-doubt and frustration, and hello to
confidence, motivation, and a clear path forward.
With The Mindful Comeback, you’ll learn to:
☑️ Stay motivated and track your progress effectively
☑️ Advocate for yourself
☑️ Understand your body’s response to training
☑️ Put your inner critic on the bench
☑️ Thrive after recovery
Catch a sneak peek inside
The Mindful Comeback brings sport psychology into the mix.
In this course, we’ll show you how to layer evidence-based techniques and strategies for mental health on top of your existing physical recovery plan.
The first holistic program that looks at the WHOLE athlete so you can improve your recovery process and take on your inner critic no matter its size (or how stubborn it is).
your game plan 👩🏻💻
Lesson 1:
Lean into your Social Support Crew. A lot of athletes hate asking for help! We’ll tell you how.
Lesson 2:
Build a Supportive Care Team. It can be tough to find the right healthcare providers. We’ll let you know what credentials to look for.
Lesson 3:
Track progress, set process goals, manage expectations, and set realistic recovery timelines.
Lesson 4:
Gradual Return to Training: This part is tough for athletes. We talk through how to listen to your body and adapt when needed.
Lesson 5:
Sleep Well and Fuel Well: Learn the importance of effective fueling (& how to do it), as well as how to become a sleeping champion.
Lesson 6:
Balance Patience with Resilience and Grit: All about how to maintain a resilient mindset that supports your recovery instead of hurting it.
Lesson 7:
Stop beating yourself up, tackle mental hurdles, handle emotions, and stay on top of mood and anxiety concerns.
Lesson 8:
Stress Management: Learn to rest, enjoy other activities, build a good exercise relationship, & prepare for post-sports life.
your playbook 📓
Lesson 9:
Take goal setting to the next level. Identify your top three values for a smoother and more rewarding goal setting journey.
Lesson 10:
Come to terms with self-sabotage. Some of your actions aid healing & return to sport. Some hinder progress. We’ll help you spot both.
Lesson 11:
Deal with unpleasant thoughts: Apply cognitive techniques to overcome setbacks with grit and grace.
Lesson 12:
Deal with unpleasant emotions. Get curious about your feelings, question your assumptions, and control impulses.
Lesson 13:
Deal with unpleasant situations. Face reality, understand causes, & accept your injury rather than trying to ignore it or override it.
Lesson 14:
Navigate fear of reinjury. Respond to fear traps and apply techniques so that fear doesn’t hold you back from the important stuff.
Unpopular opinion fact:
The best way to navigate your recovery is to invite your gnarly thoughts and feelings along for the ride.
Ignoring difficult thoughts and feelings won't make them disappear.
It might bring some temporary comfort, but it won’t help you in the long run.
Traditional injury recovery methods often prioritize the physical but overlook the importance of mental resilience.
Facing your doubts, fears, and frustrations head on doesn’t make you weak or a failure. Once you understand them, they can become valuable signals and tools to use along your healing journey.
Game changer.
Here’s how it works 👇🏻
Step 1: Get curious
We’ll shine a light on the emotional skeletons in your injury recovery closet so you can understand and address them effectively.
Step 2: Get resilient
Learn to take setbacks in stride. They’ll still suck — but they don’t have to ruin your day.
Step 3: Get your game plan
Set realistic goals, use healthy coping mechanisms, and play the self-care long game.
Step 4: Get thriving
These tools work beyond right-now rehab. Apply your fresh perspective to the bigger picture to balance your athletic pursuits with the rest of your life.
Hey Hi Hello! 👋 I’m Dr. Ayala
I’m a licensed sport psychologist, published researcher, and avid endurance athlete who brings a blend of clinical & research expertise to my work in health and performance. As a cyclist and as a sport psychologist who works with all types of athletes, I’ve seen (and experienced) my fair share of injuries.
One thing I’ve noticed is that athletes usually receive a physical road map for their recovery. But what about a mental road map?
I turned to empirical research–and sure enough, there was a lot about fears and anxieties about returning to training and competition–but not a whole lot about what athletes can be doing during their rehabilitation process.
As a former professor who still conducts and publishes research, I decided to fill the gap by doing a full-fledged research study. I interviewed 40+ Subject Matter Experts and I asked them one question: What are the thoughts, feelings, and actions that athletes need to optimize their injury rehabilitation process?
After crunching a bunch of numbers, I was able to streamline the content and make it digestible and accessible so that it’s not stuck behind an academic journal’s paywall. And voila! That’s what you get in this course.