In competitive sport, winning athletes often contribute their success to having had a “mental edge” on the day of the contest. That “edge” is known as mental toughness and it allows athletes to remain focused and in control even in the high-pressure atmosphere of top level events. Mental toughness can be developed by practicing three proven sports psychology techniques.
Visualization
Visualization is a learned mental skill that, once mastered, allows an athlete to see a winning performance in her mind’s eye. Studies by Vandell, et. al. have shown that mental practice can create the same level of improvement in sports performance as physical practice. Think of visualization as running a DVD in your mind. Sit in a comfortable chair, close your eyes and watch yourself in the starring role achieving a winning result. Experience the emotions; the sights, sounds, smells and tastes of every feasible situation you may encounter in the competition environment and visualize a winning outcome each time. By learning this technique, you limit the potential for unexpected events to break your concentration during the competition.
Positive Self-talk
Mental toughness develops alongside confidence. To be successful, an athlete must have unshakable self-belief. When under pressure, athletes can experience self-doubt, and the resulting “what ifs” have a negative effect on performance. The power of the “inner voice” should never be underestimated. If the voice in your head begins to ask, “What if I’m not ready for this?” or, “What if I can’t do this?” it’s time to practice and master the skill of using positive self-talk. “What if I can’t do this?” becomes, “I can do this.” Positive self-talk restores positive thought processes and positive thoughts lead to positive actions being taken. The positive self-talk used by champion boxer Muhammad Ali is a powerful example of self-talk in action: “I am the greatest. I said that even before I knew I was.”
Mindset
According to world-renowned psychologist Carol Dweck, a person’s mindset is key to achievement and success. In her book “Mindset: The New Psychology of Success,” she asks, “Think about your intelligence, talents and personality. Are they just fixed or can you develop them?”
In a fixed mindset, a person feels stuck with his lot. Athletes in a fixed mindset tend to judge themselves harshly after a poor performance and the exaggerated feelings of anxiety can have a negative effect on future performances.
In a growth mindset, a person believes that change is always possible. Athletes in a growth mindset have a positive mental attitude, making it possible to continue improving through all outcomes, win or lose.
Taking steps to change from a fixed to a growth mindset is therefore key to developing mental toughness.
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