Mental toughness is the ability to remain calm under stress so you can perform at your best, rather than panic. It is sometimes described as "energy management." The concept of building mental toughness was introduced through sports psychology in the 1980s by Dr. Jim Loehr's work with world-class tennis players. It has since been applied to the general population as a way to manage daily stressors. Mental toughness training includes techniques to balance energy expenditure (work) with energy recovery (rest).
Instructions
1. Balance your energy checkbook. In their "Mental Toughness Training" audio program, Loehr and Peter McLaughlin compare energy management to writing checks against deposits. To be mentally tough, you can spend only as much energy in the form of work or stress as you have deposited in the form of rest and recovery. Loehr and McLaughlin warn that constantly working without periods of rest leads to energy burnout in the same way that spending money you haven't deposited leads to bankruptcy.
2. Practice meditation. Rachel Cosgrove, certified strength and conditioning specialist, says mentally tough athletes slow down their brain waves during stress, whereas the average person speeds up brain wave activity under stress, which can lead to panic. She suggests that you learn any form of meditation so you can access that relaxed "zone" in times of stress.
3. Maintain good physical health. Psychologist Gary Seeman says mental toughness requires physical stamina. Proper diet, exercise and breath control should be included in your mental training.
4. Face fear. Building mental toughness requires you to gradually stretch and challenge yourself, stepping outside your comfort zone. Seeman says fearful thoughts lead to the avoidance of challenges. Cosgrove suggests talking to yourself as a coach, giving positive encouragement in uncomfortable situations. Loehr and McLaughlin say you can't achieve mental toughness until you "learn to love the problems."
5. Be optimistic. Loehr, McLaughlin, Cosgrove and Seeman all agree that a positive attitude contributes to building mental toughness. In addition to positive self-talk, visualization is recommended to mentally rehearse successful management of your energy in challenging situations. Loehr and McLaughlin also say the ability to see the possible humor in any given stressful situation is an element of a positive mental attitude.
Tags: Loehr McLaughlin, mental toughness, building mental toughness, energy management, Mental toughness