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7/26/2019 Mental Toughness 3
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What do these guys have
in common?
2
Jef Gross/Getty Images
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he ove!a"" c"assi#ication o# this $!ie#ing is%
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NAVAL SPECIAL WARFARE CENTER
(
Mental Toughness
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What is )enta"
oughness?• Control over stress under adversity
• Your ability to understand and use your
stress reactions to optimize your
performance
• Sharper focus, confidence, and resilience
*
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Fou! echni+ues to Lea!n
and ,!actice• Focus on your performance objectives
through goal setting.
• Manage stress through arousal control.
• Create and use eperiences in your mind
through visualization.
• !se your a"areness of your beliefs and
their conse#uences through self tal$.
-
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Can the .ig Fou! $e
Lea!ned?• Scientific research says, %Y&S'(
/
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Co"d'0ate! .!eath'ho"d
Study• )"o groups "ere immersed to measure breath*
hold.
• +fter measuring, one group "as taught to use
and practice the %big four.(• oth groups immersed and measured again.
• )he %big four( group outperformed by -
percent.• )he big four mental techni#ues helped control
the cold*shoc$ physical refle'
1
%reath*/old 0erformance 1uring Cold 2ater 3mmersion4 &ffects of 0sychological S$ills )raining( 5art"ood, 1alzell, 1atta,)hel"ell 6 )ipton, 789 from +viation, Space, and &nvironmental Medicine, :ol ;;, <o. ==, <ovember 78
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Tough starts here.
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3uman St!ess Res4onse
• Fight or Flight4
• ody>s primitive and automatic response
to perceived danger
• Starts /0+ 5/ypothalamic*pituitary*
adrenal9 ais ?eleases hormones , li$e adrenaline
5
Control the HPA and you cancontrol performance!
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,hysio"ogica" Reactions
to St!ess
• /eart rate and blood pressure increase
• lood vessels constrict 5get smaller9
• lood migrates from etremities
• Muscles tense
• reathing 5respiration9 increases
• 0upils dilate
• 0alms get clammy
• )ears and s"eat decreases
• +drenaline released
66
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Cognitive Reactions to
St!ess• Memory, concentration, and judgment suffer
• 3nability to concentrate
• Confusion
• ?epetitive or racing thoughts
• +nger and resentment
• Sense of being over"helmed
• @ac$ of confidence
• 1esire to escape or run a"ay
62
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St!ess Res4onse and
,e!#o!mance
6(AROUSAL
PERFORM
ANCE
An“optmal le"el of
arou#al
H$h
Lo% H$h
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.ig Fou!
• Aoal Setting
• +rousal Control
• :isualization
• Self*)al$
=B
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7oa" Setting
,!ocess 7oa"s
• Focus on the %ho"( &ssential s$ills
)hings you can control
Outcome 7oa"s
• Focus on achievement Milestones
0rogress
+ttainment
=
Focusing on your future skills and achievement
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Why 7oa" Setting Wo!8s
• 1irects attention to important elements of
a s$ill to be performed
• Mobilizes effort
• &nhances and prolongs persistence
• Fosters development of ne" learning
strategies
=8
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7oa" Setting ,!inci4"es
• Segmenting
• )he techni#ue of arranging and focusing
upon smaller goals as manageable parts
of a larger goal.
• rea$ing things into smaller periods of
time or activities
=;
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&at the elephant one bite at a time.
7oa" Setting ,!inci4"es
=-
&at the elephant one bite at a time.
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7oa" Setting ,!inci4"es
• Ma$e sure goals are4 specific and measurable
difficult but realistic
both long and short term
• Set 0?DC&SS goals
• 2?3)& 1D2< goals
• 1evelop goal achievement S)?+)&A3&S
=E
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E##ective 7oa"s% he
S)AR A44!oach• Specific
• Measurable
• +ttainable• ?ealistic
• )imely
7
I will complete the 500 yardswim
in 1300min.!y the end o" the third wee# o" $rep.
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7oa" Setting ,it#a""s
• Fuzzy goals
• Setting too many goals too soon
• 3nfleible goals4 failure to adjust• @ac$ of 0?DC&SS goals
• <o follo"*up and evaluation
• Failing to recognize individual differences
7=
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77
A!ousa" Cont!o"
AROUSAL
PERFORM
ANCE
H$h
Lo% H$h
An “optmalle"el ofarou#al!
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A!ousa" Cont!o"
• Controlling the human stress response
• )heory of Fours4 reath Control 3nhale4 B seconds
&hale4 B seconds
Continue B*8 minutes
7
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heo!y o# Fou!s% Why it
0o!8s• <ormalizes human stress response
5controls stress symptoms9
• Forces people to focus on breathing vice
stressor
• %Centered*breathing(
7B
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What is 9isua"i:ation?
• Creating or recreating an eperience in
the mind
• +G+4 visualization, mental rehearsal H
practice
7
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Why 9isua"i:ation Wo!8s
• :ividly imagined events stimulate muscles
li$e actually practicing a movement
• :isualization creates a motor program in
the central nervous system
• :isualization improves concentration,
reduces aniety, builds confidence
• 3f visualized properly, the first time you see
the %real( event is actually the second time
your mind has seen it.78
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Invo"ve a"" o# the Senses%
• :isualize 5;I9 see yourself do a perfect
sidestro$e cycle into the glide
• /ear 57I9 the bubbles as you ehale
during the bobbing
• Smell 5I9 the air on your breathing
cycle H clean air vs. fumes H odors
• )ouchHFeel 5BI9 "ater flo" over your
body
• )aste 5=I9 the chlorine7;
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&oes 9isua"i:ation Wo!8?
• +necdotal reports, case studies, and
scientific eperiments suggests that it
improves performance
EI of Dlympic athletes use some form of
visualizationJ E;I of them felt it helped
EBI of Dlympic coaches used visualization
during training, "ith =I of them noting itenhances performance
7-
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Uses o# 9isua"i:ation
• 7I everyday
• BI * days a "ee$
•-I for competitive event preparation• B-I for technical errors
• BBI for ne" s$ills
• BI for relaation
7E
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Uses o# 9isua"i:ation
• 3mprove concentration
• uild confidence
•Control emotional responses• 0ractice sport H tactical s$ills
• 0ractice strategy
• Cope "ith pain and injury
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y4es o# 9isua"i:ation
• 3<)&?<+@ :isualization4 imagining
eecution of a s$ill from your o"n vantage
point 5 as if you have a camera on your
head9
• &K)&?<+@ :isualization4 vie" yourself
from the perspective of an eternal vie"er
=
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.asics o# 9isua"i:ation
!aining
• !se all of your senses
• Create or recreate as
closely as possible
the actual eperience
• 3nclude emotions and
thoughts
• Manipulate your
images
• Ma$e them do "hat
you "ant them to
9I9I&NESS CONROL
7
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What is Se"#'a"8?
• Your internal dialog and beliefs affect your
performance. 0ast eperiences
iases
0rejudices
Stereotypes
• +C Model4• +ctivating &vent elief
Conse#uence
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Re"ationshi4 .et0een
.e"ie#s and Reactions
• <egative symptoms H conse#uences
• 3dentify your o"n patterns 31 negative beliefs that lead to negative
outcomes
31 positive beliefs that lead to positive
outcomes
B
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A.C ' Cont!o" ; Resu"ts
%cti&ating '&ent
()ittle to *o +ontrol,
A
-elie"s
(Total +ontrol,
&
+onseuences
(uman tressesponse,
C
2rownproo4ng
*egati&e -elie"Ill sin# and not !e
a!le to hold my!reath
*egati&e esult
$anic6 27
$ositi&e -elie"
I can adapt to my!odys !uoyancyand ad8ust my!reathing6 with
practice
$ositi&e esult7&ercome an9ietyuic#ly and drownproo" success"ully
(-
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3o0 Se"#'a"8 Wo!8s
• )houghts influence emotional H
physiological responses
• &vents themselves do not lead to
emotional H physiological responses
• Self*tal$ plays a $ey role in our reactions
to situations
8
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echni+ue to Im4!ove
Se"#'a"8%cti&ating '&ent
()ittle to *o+ontrol,
A
-elie"s
(Total +ontrol,
&
'hou$htReplacement
+onseuences
(uman tress
esponse,
C
I "ailed 500yd swim *egati&e !elie"
Im not anatural
swimmer
I can practiceharder to pass
the swim
Impro&econ4dence"ewer stresssymptoms
$ass theswim
(1
:nderstand your personal !elie"system
:se thought replacement;
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-
When to Use the echni+ues%
iming is Eve!ything<
Pre-Event Post-EventDuring Event
(oal Settn$Arou#alControl
)#ual*aton
Self+'al,
Self+'al, Arou#alControl-
(oal Settn$-
Note. Arou#alcontrol and $oal#ettn$ may ha"e
mnmal mpactdurn$ the e"ent
Self+'al, (oalSettn$-
Note. After thee"ent/ $oal# can0e mod1ed
0efore the ne2te"ent
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)enta" oughness
Summa!y• )he %ig Four( techni#ues Aoal setting
+rousal control
:isualization
Self*tal$ 5+C theory9