MENTAL TOUGHNESS

Developing and sustaining mental toughness is key in understanding and accomplishing what needs to be done in a time of adversity. But what is it?

The term “mental toughness” refers to the idea of being able to push past failures by remaining positive and competitive. It also involves training and preparing oneself to be mentally ready for whatever challenge comes our way. Staying mentally tough will not only give us the strength we need to deal with our mistakes or sub-par performance, but also provide us with the resilience to keep going despite them. When events do not go our way (or the way we expect), we cannot lose focus or determination. By the very definition of mental toughness, we must continue to persevere through the adversities with which we are faced.

Creating routines, utilizing visualization techniques, and practicing self-talk are all ways in which one can increase mental toughness.

Routines

Routines help us to trust the process and not focus on the outcome. By having a well-developed pre-, during, and post-performance routine you steer clear of one of the most dangerous activities a performer can engage in: thinking! Thinking is an important part of strategizing before a play and, in some situations, it is important to think through a game situation during a play. However, overall, thinking prevents us from being in the moment and trusting our innate talent and highly practiced skills. For most performers and athletes, a comprehensive routine can help us do what most coaches would yell at us from the sidelines, “Relax! Slow the game down, stay in the moment!” A routine can help you do that by aiding you in concentrating on a series of words or actions that centre you and help you to not overthink.

Visualization

According to top-performing athletes, visualization is vital in sustaining and improving mental toughness before and during competitions. Marathon runner and gold medalist, Mark Plaatjes, swears by visualization and mental imagery. It is clear by his victory in the 1993 World Championships Marathon that it had astounding results. By studying photos of the course and using visualization techniques to imagine himself running the course many times before the race, Plaatjes was able to snatch the victory with just three minutes left to spare. The power of visualization, in athletic training especially, is mind-blowing, and it is apparent how advantageous it can be when individuals use this technique correctly. Using visualization correctly is obviously subjective, in that each individual thrives from different techniques. What works for Mark Plaatjes might not have exactly the same effects on someone else. Despite individual differences though, it is still important to visualize positive outcomes, while also remaining realistic and expecting the unexpected (good or bad). Visualizations should be detailed and outline exactly what you want to achieve, keeping in mind room for error and changes in plans. Lastly, remain confident and calm and hope for the best, even if the odds are against you.

Remaining confident may seem straightforward, especially before a race or competition, but when the pressure and stakes are high, it is often harder than it seems. In fact, it is quite easy to get discouraged as an athlete, especially if your performance has not been what you expected.

Self-Talk Techniques

Self-talk strategies have been shown to increase confidence and improve mental toughness in various settings, from work to the court, track, or field.

By re-framing critiques, individuals can enhance their performance with motivational self-talk. Developing personal affirmations ('I am mentally tough'), a list of achievement reminders ('I won 1st place last year'), and personal pep talks ('I can do this') can increase mental toughness during lapses of self-confidence and encourage perseverance and determination. It is important to note that self-talk is most effective when it is realistic. For example, "I can win against this opponent because I have this pitch in my arsenal.” This is more effective than, “I will beat this guy.”

As an athlete, everyone is working to be physically tough, but it is the mental toughness that gives those few elite athletes an edge. Being able to control the mental aspect of performance can lead to a boost in confidence and an overall clearer and calmer state of mind, which will hopefully in turn provide the positive results you are looking for. Like physical training, the development of mental toughness would not come easy at first, but with practice, success is sure to follow.

STRATEGIES FOR BUILDING MENTAL TOUGHNESS

Make connections.

Resilience can be strengthened through our connection to family, friends, and community. Healthy relationships with people who care about you and will listen to your problems, offer support during difficult times and can help us to reclaim hope. Likewise, assisting others in their time of need can benefit us greatly and foster our own sense of resilience.

Avoid seeing crises as insurmountable problems.

We cannot change the external events happening around us, but we can control our reaction to these events. In life, there will always be challenges, but it is important to look beyond whatever stressful situation you are faced with, and remember that circumstances will change. Take notice of the subtle ways in which you may already start feeling better as you deal with the difficult situation.

Accept that change is a part of living.

They say that the only thing constant in life is change. As a result of difficult circumstances, certain goals may no longer be realistic or attainable. By accepting that which you cannot change, it allows you to focus on the things that you do have control over.

Move toward your goals.

Though it is important to develop long-term, big-picture goals, it is essential to make sure they are realistic. Creating small, actionable steps makes our goals achievable, and helps us to regularly work towards these goals, creating small 'wins' along the way. Try to accomplish one small step towards your goal every day.

Take decisive actions.

Instead of shying away from problems and stresses, wishing they would just go away, try to take decisive action whenever possible.

Look for opportunities for self-discovery.

Sometimes tragedy can result in great learning and personal growth. Living through a difficult situation can increase our self-confidence and sense of self-worth, strengthen our relationships, and teach us a great deal about ourselves. Many people who have experienced hardship have also reported a heightened appreciation for life and deepened spirituality.

Nurture a positive view of yourself.

Working to develop confidence in yourself can be beneficial in preventing difficulties, as well as building resilience. Having a positive view of yourself is crucial when it comes to problem-solving and trusting your own instincts.

Keep things in perspective.

When times get tough, always remember that things could be worse; try to avoid blowing things out of proportion. In cultivating resilience, it helps to keep a long-term perspective when facing difficult or painful events.

Maintain a hopeful outlook.

When we focus on what is negative about a situation and remain in a fearful state, we are less likely to find a solution. Try to maintain a hopeful, optimistic outlook, and expect a positive outcome instead of a negative one. Visualization can be a helpful technique in this respect.

Take care of yourself.

Self-care is an essential strategy for building resilience and helps to keep your mind and body healthy enough to deal with difficult situations as they arise. Taking care of yourself means paying attention to your own needs and feelings, and engaging in activities that bring you joy and relaxation. A regular physical exercise regime is also a great form of self-care.

Additional ways of strengthening resilience may be helpful.

Resilience building can look like different things to different people. Journaling, practice gratitude. meditation and other spiritual practices help some people to restore hope and strengthen their resolve.

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