The days that followed were a mix of physical and mental training. Rohan's sessions with Dr. Kapoor became a regular part of his routine, just as important as the hours he spent on the track. In the mornings, he worked on his speed, agility, and endurance, focusing on maximizing efficiency in his movements. Every step, every stride had to be purposeful. He was learning to conserve energy, to make his body work smarter, not harder.
But in the afternoons, the real work began. Dr. Kapoor introduced him to a series of mental exercises designed to strengthen his focus and resilience. Visualization was one of the first techniques they worked on—imagining races, not just the physical act of running but the emotions that came with it. Rohan learned to visualize the pressure, the moments of doubt, the fear of reinjury, and then to see himself pushing through those moments, finishing strong.
It was harder than he had expected. At first, his mind resisted. Every time he pictured himself in a race, the fear of another injury crept in, clouding his vision. But Dr. Kapoor guided him through it, teaching him how to stay calm and centered, to acknowledge the fear but not let it take over.
"You can't avoid fear," Dr. Kapoor explained during one session. "It's a natural response to a threat. But what you can do is control how you respond to it. When you're on the track, the fear will come. Your mind will remind you of what happened before. But you need to train yourself to stay present, to focus on what's happening right now, not what could go wrong."
Rohan took that lesson to heart. Every day, he practiced staying present, both on and off the track. During his runs, when his body began to fatigue, or when his hamstring felt tight, he focused on his breathing, on the rhythm of his footsteps, on the feel of the ground beneath his shoes. He refused to let his mind wander to the past or the future. The present was all that mattered.
Slowly, he began to feel the change. The fear that had once hovered over him like a dark cloud began to lose its grip. It was still there, in the background, but it no longer dictated his every move. He was learning to control it.
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One afternoon, after a particularly grueling training session, Rohan sat in Dr. Kapoor's office, his body sore but his mind clear. They had just finished a visualization exercise, one where Rohan had imagined himself competing in a high-pressure race.
"You handled that well," Dr. Kapoor said, nodding approvingly. "You're learning to manage the stress and fear that come with competition. How do you feel?"
Rohan thought for a moment, a small smile playing on his lips. "Lighter. Like the pressure isn't as heavy anymore."
"That's progress," Dr. Kapoor said. "Remember, it's not about eliminating the pressure or the fear. It's about changing your relationship with it. You're starting to see it as something you can work with, not something you need to run away from."
Rohan nodded. "I've been thinking about what you said—about fear being natural. I always thought I had to be fearless to succeed, but now I'm starting to see that it's okay to be afraid, as long as I don't let it stop me."
"That's exactly it," Dr. Kapoor said, his tone encouraging. "Fear is a signal. It's your mind's way of protecting you. But you're in control of how you respond to that signal. And the more you practice, the more you'll be able to use it to your advantage. Fear can fuel you, but only if you allow it to serve you, rather than hold you back."Rohan nodded slowly, feeling the weight of the words sink in. The idea that fear could be something to work with, rather than something to avoid, was new to him. He had always associated fear with weakness, something that needed to be conquered or ignored. But now, he was beginning to understand that fear was a natural part of his journey. He just had to embrace it and use it as motivation.Dr. Kapoor leaned forward, his tone serious but calm. "You've come a long way in a short time, Rohan. But remember, mental strength is something you'll continue to build, just like your physical strength. It's not a one-time fix. It's ongoing.""I know," Rohan replied. "And I'm ready to keep working. I want to be prepared, not just for the next race, but for the long term.""That's the right mindset," Dr. Kapoor said. "And speaking of the long term, I want you to start incorporating more mindfulness practices into your routine. You've been doing well with visualization, but mindfulness will help you stay present in the moment, especially during high-pressure situations."Rohan raised an eyebrow. "Mindfulness? Like meditation?""Exactly," Dr. Kapoor said. "It's about training your mind to stay grounded, to focus on the present without getting caught up in the past or future. When you're running a race, especially in those final, grueling moments, your mind will try to pull you into doubt or worry. Mindfulness helps you pull yourself back, to stay focused on the task at hand."Rohan had never considered meditation or mindfulness as part of his training. He had always relied on physical drills and mental toughness to get through tough races. But he trusted Dr. Kapoor and the process. If mindfulness could help him stay focused and calm under pressure, he was willing to try it.