Mental toughness or strength is one of the main characteristics, of why athletes are able to achieve great things. Sometimes even behind the horizons of the possible when accomplishing records, that have been believed to be impossible. Exactly this characteristic makes the difference between the best and the exceptionally good (Brewer, 2009). Weinberg and Gould (2003) claim that mental readiness makes up 50% of the success next to physical, tactical, and technical training.
So let’s have a closer look at this concept. Mental toughness or strength implies effort, and difficulty, something that costs a lot of energy. And society understands it this way, athletes are expected to withstand any difficulties, long and exhausting trainings, injuries, and stress of competitions. They should be able to bite themselves through. But when aspiring for peak performance, the least mental energy should be used on unimportant matters. All the energy possible should be centered on focus and concentration.
From the point of view of maximizing focus and concentration, boosting the flow state of mind and body, and enhancing flexibility, mental toughness as a concept should be defined properly. In science, it has been described as the ability to deal with pressure, stressors, and challenges effectively (Connaughton et al., 2008). It is also seen as emotional resilience. Examining several studies on mental toughness following characteristics could be found as crucial in being successful: unshakeable self-belief, persistence or refusal to quit, the ability to rebound after failures (resilience), coping effectively with pressure, and retaining concentration in the face of many potential distractions.
So what are the effective strategies to cope with pressure, stressful situations, or challenges? Interestingly, the toughness level doesn’t necessarily imply better performance in a long run, it rather leads to a more difficult and exhausting journey toward the goals.
Every athlete should examine effectivity of his/her strategies to deal with stressful situations to its very deep details. The toughest ones can be the weakest ones when using non-effective coping strategies. When doing so, a lot of energy goes lost. So imagine the amount of energy that can be released and used to boost performance, while using effective strategies. What a great change would it be for already a very good athlete?
Now a question is probably popping up in your mind: “So how can I find out, if I am using my capacities to their fullness?” There are several ways to examine. Especially when there are struggles that tend to occur frequently or come up very often. For example: In every competition, the stress level and nervousness are so high, that a clear way of thinking is not possible. The wrong approach would be to think, it is an unchangeable characteristic of yours, that is how you are. Frequently occurring issues should be noted, the root of them found and reprocessed using for example an impressive technique called EMDR. That way the issue can be removed and all the mental energy that used to be spent on calming down from the stress is not necessary anymore. Concentration elevates, the body relaxes, and becomes more flexible so that it can freely and properly react to any challenges.
Also, strategies that are used to deal with stressful situations or emotions should be explored in order to define effective and less useful ones that cost the nervous system and the body too much effort. The goal is to be using the least energy possible. In the next article, you can read what are effective coping strategies.
In summary, mental strength should be rather described as a profound introspection, and awareness of what is going on in the mind and body of the athlete. Any unnecessary effort of controlling emotions or stressful situations should be removed leading to the extension of a concentration span. So any time I hear my clients telling me: I try to control or change uncomfortable emotions or negative thoughts, I enhance my attention. Relevant coping strategies are good for unexpecting events, but if we can minimize their usage, more energy can be focused on the actual performance.
Metal strength could turn into a weakness when putting in too much effort.
Literature:
Brewer, B. W. (2009). Handbook of sports medicine and science, sport psychology. Chichester: John Wiley& Sons Ltd.
Connaughton, D., Wadey, R., Hanton, S., & Jones, G. (2008). The development and maintenance of mental toughness: Perceptions of elite performers. Journal of Sports Sciences, 26(1), 83–95. https://doi.org/10.1080/02640410701310958
Weinberg, R. S., and Gould,D.(2003). Foundations of sport and exercise psychology. Champaign: Human Kinetics.
I was taught that without hard work, I won`t succeed in anything. And with this approach, I did reach a lot. But then I experienced it very differently. Let’s have a look if it is possible to reach the top smartly with less.
The societies I grew up in are all pragmatic, performance, and goal-oriented. I was taught that I could reach big things or even anything just with hard work. And of course, if this is the way we have been taught and it has worked for us, we develop an immediate association: Hard work, dedication, and persistence → lead to → desired outcomes. Desired outcomes make us feel better, happier, and more successful. So finally we strive the pain and hard work as we desire to feel better.
Actually, I can remember, always being told, that it is not really possible to reach anything. That everything is too difficult and out of reach of anybody. Well, this is one of the motivation techniques that can be used. Just persistent and dedicated individuals can make it.
But where is the joy of the journey towards the desired goals and dreams? Is that why we never feel satisfied? Why do we never get enough? Because just the end result brings us a tiny bit of a good feeling?
As it is questionable if this approach is the most efficient. Is it possible to get even better results without the pain and hard work? Is that possible that if we start playing smart, and add positive feelings throughout the journey we reach far behind our goals?
In the past years, I have been on and off living in south American countries. Where the approach to life and work is very different. I have been told so many times: “Relájate”. Which means to relax. On one side, this can lead to a contra effect, as much as somebody is telling you to relax, you stress yourself out. Additionally, from my point of view, I was so much more relaxed than anywhere else. They couldn`t even imagine how much more I was taking it easy in comparison to what I was used to. But I wasn’t reaching the levels of the present moment they were able to live.
At one point I even started doubting my conviction, that individuals from our western culture are able to reach any levels of mindfulness, being at a present moment not in the past or future with their thoughts. This realization came to me, while I was living in Colombia in a village in a region that is inhabited by one of the largest Latin American indigenous tribes. Well, those people manage to DO NOTHING very well. And doing nothing is really meant, as it is on their physical and mental level. They don`t preoccupy themselves if there will be food on the table the next day, or if someone is going to buy the fishes they caught. They believe it will all eventually work out.
The very obvious thing is their exceptional kiteboarding ability. Any of their moves look so natural, so relaxed. The most difficult and highly acrobatic tricks are done with such ease, that anybody could believe, it is the simplest thing in the world. My main goal was to learn all that too. So I was watching them, asking for coaching and tips. And again I heard the sentence: “Relájate”. And I was like… What do you want from me, I am trying to be relaxed, and at the same time concentrate on the whole complex execution of the new tricks I wanted to master.
This simple sentence: “Relájate.” Was just turning me crazy, I could feel my anger and frustration rising up. All this, of course, boosted tension in my body. And of course, I was trying it for hours and hours, and not allowing me any rest.
But then finally I got the trick. I managed to land it and I experienced the ultimate feeling of satisfaction. So what made the difference between me trying it and not being successful and me finally succeeding and landing the trick?
I experienced it. I was actually relaxed. I couldn`t understand. But they were right. The release of the tensions made the difference. And it makes sense, when relaxed but prepared for the action, the body and mind are flexible. The mind is at maximal concentration and the muscles ready to respond at the right time.
This state of mind and the body is also called Flow a particular mindful state of mind when your brain works at alpha frequency. You are in the present moment, feeling a bit challenged with the task but have enough skills and abilities to master it. It feels like time stopped, you don’t hear anything around you. You are totally immersed in the activity. Everything occurs with incredible ease.
One would say I have learned it, but again and again, I come to the same point. I am learning something new or perfecting known moves, I put a lot of effort and dedication into it. Sometimes just too much. Of course, dedication and time are important, but letting go and relaxing is such an important part of a learning process!
The times of relaxation are such an important part of the learning process. Those times teach your body to relax so that it is ready for later and able even in the most stressful situations to react flexibly and most efficiently. When you accept this, you will flow throughout the whole process of training. And it doesn’t matter if you are actively training or actively doing nothing.
Now the question comes up, how to relax properly and profoundly? Well, reach out and I will teach you the right techniques.
