Many great athletes spend hours in the gym, time at the track or miles on the bike to improve their performances by perfecting their skills, sharpening their technique and strengthening their bodies. Yet, what happens when things do not go according to plan – either in their preparation or in their race – such as injury, other priorities or simply things happening on the day?
Some easily refocus on continuing onwards while others crumble at the first hurdle. The difference that makes the difference lies in their mental toughness skills and abilities.
They have developed the attitude and mindset where they can face any challenge, deal with any setback and still continue onwards in a positive and resourceful way. They stay cool under pressure, have a strong belief in themselves and their abilities and keep their focus on what matters.
Here’s how you too can develop your mental toughness skills.
What is Mental Toughness
Often times people characterize ‘mental toughness’ with traits such as ruthless, stubborn, suppressing emotions and pushing oneself to an extreme when it is not sensible to do so. Others think that mentally tough people as people who are mean, hard-nosed, driven and a ‘tough’ kind of person who doesn’t care about anyone or anything but themselves.
Yet, being mentally tough has nothing to do with that! Mentally tough individuals are more likely to be open, fair-minded, caring and who are good at controlling their thoughts and emotions during high-pressure situations. They act rationally and calmly, staying focused on their outcomes. Even when they get derailed by setbacks, failures or injury; they are able to quickly regain their composure and refocus on continuing to move forward. They are able to deal with anything that comes their way.
Overall, mental toughness has more to do with the ability to stay calm under pressure and still be able to perform to the best of their abilities.
So, how do they develop their mental toughness abilities?
They have developed the attitude and mindset where they can face any challenge, deal with any setback and still continue onwards in a positive and resourceful way. They stay cool under pressure, have a strong belief in themselves and their abilities and keep their focus on what matters.
Here’s how you too can develop your mental toughness skills.
What is Mental Toughness
Often times people characterize ‘mental toughness’ with traits such as ruthless, stubborn, suppressing emotions and pushing oneself to an extreme when it is not sensible to do so. Others think that mentally tough people as people who are mean, hard-nosed, driven and a ‘tough’ kind of person who doesn’t care about anyone or anything but themselves.
Yet, being mentally tough has nothing to do with that! Mentally tough individuals are more likely to be open, fair-minded, caring and who are good at controlling their thoughts and emotions during high-pressure situations. They act rationally and calmly, staying focused on their outcomes. Even when they get derailed by setbacks, failures or injury; they are able to quickly regain their composure and refocus on continuing to move forward. They are able to deal with anything that comes their way.
Overall, mental toughness has more to do with the ability to stay calm under pressure and still be able to perform to the best of their abilities.
So, how do they develop their mental toughness abilities?
Staying Cool Under Pressure
One of the key characteristics of mentally tough people is that they stay calm and cool under pressure. The mentally tough person will use that situation to push themselves that much further, that much harder. They stay clear and focused on their goals and the outcomes they want. They find the added pressure exhilarating and exciting which spurs them onto greater heights.
Someone who is not as mentally tough might cave under that same pressure. They might become distracted from their game plan, have negative thoughts about themselves and their abilities and almost give up before they have started.
To help you develop your abilities in stay cool under pressure, think about how you think about things. How do you respond to stressful and high-pressured situations?
Can you shift your perception of the situation which will shift your reaction to it. Take for example the ‘negative’ stress you might experience before a big race or an important event. How do you feel? Now, think about something positive like your last holiday where you had loads of fun and excitement. How did you feel?
Often times, the sensations in the body of ‘stress’ and ‘excitement’ will be the same, the only difference in our interpretation of what is going on. So, when you start experiencing that ‘negative’ stress before an event, how about seeing it as one of excitement where your body is gearing up for something where you will challenge yourself and challenge your abilities. This sense of exhilaration will spur you onto greater heights and fire you up to be able to deal with anything that comes you way.
One of the key characteristics of mentally tough people is that they stay calm and cool under pressure. The mentally tough person will use that situation to push themselves that much further, that much harder. They stay clear and focused on their goals and the outcomes they want. They find the added pressure exhilarating and exciting which spurs them onto greater heights.
Someone who is not as mentally tough might cave under that same pressure. They might become distracted from their game plan, have negative thoughts about themselves and their abilities and almost give up before they have started.
To help you develop your abilities in stay cool under pressure, think about how you think about things. How do you respond to stressful and high-pressured situations?
Can you shift your perception of the situation which will shift your reaction to it. Take for example the ‘negative’ stress you might experience before a big race or an important event. How do you feel? Now, think about something positive like your last holiday where you had loads of fun and excitement. How did you feel?
Often times, the sensations in the body of ‘stress’ and ‘excitement’ will be the same, the only difference in our interpretation of what is going on. So, when you start experiencing that ‘negative’ stress before an event, how about seeing it as one of excitement where your body is gearing up for something where you will challenge yourself and challenge your abilities. This sense of exhilaration will spur you onto greater heights and fire you up to be able to deal with anything that comes you way.
Staying Strong in your Self-Belief
Part of being mentally tough is your level of self-belief in your own skills and abilities.
Mentally strong individuals have developed the belief and the attitude that they can do anything they put their minds to. They accept themselves, just the way they are, and although they set high standards for themselves, they are also realistic of the outcomes.
They know that they are the best they can be; regardless of the outcome. They have done everything they can do to prepare for their race or their event, on a physical and mental level, and know that they will give it their best shot.
They also recognize their achievements, rather than discount the small flaws. Even when the outcomes are not what they wanted, they can still see the positives and take something away from the situation that makes them feel good about themselves.
Although mentally tough people may experience waivers in self-confidence or feel disappointment when things do not go according to plan, these are only small wobbles rather than major setbacks. It doesn’t take them long to remind themselves of all the good things they have done and to take the positive learnings and lessons from the experience to help them improve for the next time.
To help you stay strong in your self-belief, remind yourself as often as need be of all the things you have done to get you to this point now. Remind yourself of your successes, of all the hard work and effort, and remind yourself that you will be the best you can be.
Part of being mentally tough is your level of self-belief in your own skills and abilities.
Mentally strong individuals have developed the belief and the attitude that they can do anything they put their minds to. They accept themselves, just the way they are, and although they set high standards for themselves, they are also realistic of the outcomes.
They know that they are the best they can be; regardless of the outcome. They have done everything they can do to prepare for their race or their event, on a physical and mental level, and know that they will give it their best shot.
They also recognize their achievements, rather than discount the small flaws. Even when the outcomes are not what they wanted, they can still see the positives and take something away from the situation that makes them feel good about themselves.
Although mentally tough people may experience waivers in self-confidence or feel disappointment when things do not go according to plan, these are only small wobbles rather than major setbacks. It doesn’t take them long to remind themselves of all the good things they have done and to take the positive learnings and lessons from the experience to help them improve for the next time.
To help you stay strong in your self-belief, remind yourself as often as need be of all the things you have done to get you to this point now. Remind yourself of your successes, of all the hard work and effort, and remind yourself that you will be the best you can be.
Staying Focused on What Matters
When a mentally touch person experiences a setback, they are able to focus on what really matters. They sift through all the information related to the situation and zoom in on the key things that help them perform.
For a runner, they focus on things they can control such as their own effort and their own thoughts. They cannot control other competitors so they do not waste their time, attention or energy on them.
They have considered many ‘what if’s’ scenarios and have a plan as to how to deal with them. A triathlete will know that if they get a puncture, they know how to deal with it or a runner will remember to keep to their own race pace if they get initially get swept along at the start.
Sometimes setbacks are more than simply disappointing results. They might be something like an injury that derails plans to achieve a particular goal such as running a marathon or doing a big and important race. A mentally tough person is able to reassess their options and set their sights on another goal such as a marathon at a later date.
They do what is necessary to recover from the injury and do what is necessary to strengthen the area so that it becomes even stronger than before. Although disappointing when we experience setbacks that mean we cannot go after our original goal, a mentally tough person will focus on the next goal and work towards that one. Rather than admit defeat, it is simply a delay to achieving that goal!
On a final note
Flexing your mental muscles and improving your mental toughness helps you to thrive under pressure, rather than just cope. It helps you to rise to the challenge and remain focused on yourself and what you can control rather than becoming distracted by other or things that do not help you in your performance abilities.
You stay strong in your belief that you can do whatever you put your mind to. Even when you experience poor performances or setbacks, you are able to take the positives from the situation, learn from it, and come back stronger.
You may need to readjust your goal or set your sights on a new goal, yet the key is that you keep on going.
So, whenever you face challenges or setbacks, flex those mental muscles to sail through them with ease.
When a mentally touch person experiences a setback, they are able to focus on what really matters. They sift through all the information related to the situation and zoom in on the key things that help them perform.
For a runner, they focus on things they can control such as their own effort and their own thoughts. They cannot control other competitors so they do not waste their time, attention or energy on them.
They have considered many ‘what if’s’ scenarios and have a plan as to how to deal with them. A triathlete will know that if they get a puncture, they know how to deal with it or a runner will remember to keep to their own race pace if they get initially get swept along at the start.
Sometimes setbacks are more than simply disappointing results. They might be something like an injury that derails plans to achieve a particular goal such as running a marathon or doing a big and important race. A mentally tough person is able to reassess their options and set their sights on another goal such as a marathon at a later date.
They do what is necessary to recover from the injury and do what is necessary to strengthen the area so that it becomes even stronger than before. Although disappointing when we experience setbacks that mean we cannot go after our original goal, a mentally tough person will focus on the next goal and work towards that one. Rather than admit defeat, it is simply a delay to achieving that goal!
On a final note
Flexing your mental muscles and improving your mental toughness helps you to thrive under pressure, rather than just cope. It helps you to rise to the challenge and remain focused on yourself and what you can control rather than becoming distracted by other or things that do not help you in your performance abilities.
You stay strong in your belief that you can do whatever you put your mind to. Even when you experience poor performances or setbacks, you are able to take the positives from the situation, learn from it, and come back stronger.
You may need to readjust your goal or set your sights on a new goal, yet the key is that you keep on going.
So, whenever you face challenges or setbacks, flex those mental muscles to sail through them with ease.
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About the Author - Midgie Thompson
Midgie is of Bright Futures Coaching and is a Mental Performance and Lifestyle Coach. She works with passionate and energetic individuals to help them develop the mental skills and strategies to be the best they can while maintaining a healthy balance in their sporting, professional and personal lives. She is also a recreational marathon runner and triathlete.
Midgie offers coaching services by telephone / skype, she works with individuals all over the country and if any North East Runner readers are interested in some coaching to help boost their confidence, manage their nerves or anything else, she is happy to offer a no obligation consultation to explore further.
North East Runner would like to thank Midgie for this fascinating and interesting article.
Visit the Bright Futures Coaching website by clicking here.