Myth: Tough people always keep a straight face, emotionless, no matter how they feel!
Fact: Hiding all your emotions doesn't really reflect on your mental toughness, nor does it give you a significant advantage in stressful situations.
Myth: Mentally tough people never cries because crying makes people weak!
Fact: Crying when you feel sadness or pain is a natural human response, supressing your natural emotions doesn't make you tough or give any kind of advantage.
Myth: We are just born tough! Either we have it or we don't.
Fact: There is no evidence to suggest that 'Mental toughness' is hereditary. Elements of personality and behaviour that make us more resilliant, presistant, or 'tough' can be attained through training, and requires time and patience to achieve.
Myth: Tough people dominates and controls others around them.
Fact: While staying in control of a situation is very important, being tough has nothing to do with dominating or being obsessed with controlling everything around us. Trying to control everything and everyone is actually a symptom of fear and weakness.
When you are in pain!
There's no need to maintain a stiff face!
Looking all serious doesn't make you tough!
When you are happy!
Just be yourself, be expressive!
You can still be as tough as anyone!
In materials science, material hardness is the ability of a material to withstand force without deformation, scratching, penetration, and indentation.
In other words, it is the ability of a material to maintain its physical features even in the face of applied force.
Toughness is the ability of a material to absorb energy and deform pastically without fracturing.
A tough object may change in shape due to applied force, but it will not rapture easily.
• Respiratory strength
• Body fat
• Muscle Mass
• Body Mass Ratio
• Blood Pressure
• Cholesterol level
• Blood sugar
- Requires deliberate training and repetition
- Takes time to see improvements, no shortcuts
- Requires patience and perseverance
- You can't grow excessive amounts of new muscles in a few days, lose 50kg in 1 week, or drastically improve your cardiovascular strenght in one month.
- Also requires deliberate training and repetition
- Also takes time to see improvements, no shortcuts
- Requires patience and perseverance
- The same way, if you want to improve your coping skills, ability to stay calm under pressure, or capacity to concentrate, you have to commit, practice and remain patience for results.
Mentally Tough athletes are resilient. They do not lose hope or motivation when things do not go their way. They remain highly motivated and maintain their beliefs towards their goals even during times when things are not going so well, such as being sidelined for injuries or bad performances.
Mentally Tough athletes persevere when met with challenges. Their resilience gives them the strength needed during difficult times to continue to work hard towards their desired goals.
Mentally Tough athletes are equipped with the right behavioural, cognitive, and emotional tools that helps them cope with pressure under various circumstances. This allows them to perform well under pressure, such as, when the score lines are close, the stakes or expectations are too high.
Mentally Tough athletes have high adaptability, i.e., they can change and adjust to new conditions. This is a particularly useful quality for athletes because it allows them to change and rethink their plans when needed. For example, let us say, a hockey player who failed to be drafted in the NFL after working towards this goal for 10 years. If he has the right set of adaptability skills, he would remain motivated, and adjust to this new unfavourable circumstance in his life. He would perhaps rethink his plans, maybe explore some alternatives, such as, playing in Sweden or Finland, and continue his pursuit for an NHL career.
Deals well with failure well -
Applies positive self-talk -
Uses visualization -
Uses relaxation exercises -
Avoids distractions -
Sleeps well, Eats well -
Uses Goal setting -
Stays Motivated -
Positive thinking -
Learns from mistakes -
Knows how to Concentrate -
- Controls stress & anxiety,
- Copes well with pressure,
- Manages emotions
- Manages personal life well
- Good social support system
- Family Support
Identify the areas where you need improvements. Do you have a lot of negative thoughts? Are your expectations unrealistic? Are you getting enough sleep?
Select the exercise sets that would help you improve in your areas of weakness. For example, if you are struggling to stay calm under pressure, you may benefit with some relaxation exercises. Or, if you are suffering from a lot of negative thoughts, you may benefit from some cognitive behavioural therapy routines.
Adhere to the routines that you have been assigned. Remember, your mind develops toughness the same way does your body - over time through repetition. So, you must comply with your mental exercise routines assigned by your sport psychology consultant, the same way you would adhere to your physical exercise routines provided by your fitness trainer.
You must remain patience as you go through various phases of your mental exercise programs. Remember, muscles take time to form and grow, you have to give your body time to grow your muscles regardless of how many push ups you do each day. There's no shortcut, you can't do 1,500 push ups in a day to fast track your stregnth training. Similarly, you shouldn't expect immidiate results after few days of practice. Be patient, don't give up, and you will see some positive results in due time.
Evaluate your progress and assess your situation from time to time, and adjust your routines in accordance to your changes.
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“The scope of one’s personality is defined by the magnitude of that problem which is capable of driving a person out of his wits.”
― Sigmund Freud