Introduction
I'm sure you've heard someone talk about how mentally tough a certain athlete is. But what exactly does that mean? Mental toughness is probably one of the most commonly used terms within sport and applied sport psychology, but it is also one of the least understood terms. The research has many contributions dedicated to developing mental toughness, but the range of different definitions have caused more confusion. This blog post will explore what mental toughness actually is and the attributes of a mentally tough athlete. The blog will then look at ways to develop mental toughness.
Defining Mental Toughness
As mentioned above, there are a range of definitions for mental toughness. For example, an ability to cope with or handle pressure, stress, and adversity; an ability to rebound or overcome failure; a possession of superior mental skills; a refusal to quit; and insensitivity or resilience.
Due to the lack of clarity in the definition of mental toughness, Jones et al (2010) looked to address this issue. They came up with the following definition:
Mental toughness is having the natural or developed psychological edge that enables you to:
Generally, cope better than your opponents with the many demands (competition, training, lifestyle) that sport places on a performer.
Specifically, be more consistent and better than your opponents in remaining determined, focused, confident, and in control under pressure.
This definition clearly shows that athletes can possess a 'natural' level of mental toughness that they bring to the sporting environment. However, it is also clear that athletes can develop mental toughness which sport psychologists play an important role in supporting. The above definition also shows that mental toughness isn't just about dealing with aspects of competition, but also general life and training. These provide unique challenges an athlete must overcome and deal with to perform optimally, which shows that it is an important aspect of being mentally tough. Mentally tough athletes are able to understand what they need to prioritise and focus on, while also switching off from sport-related demands when they need to.
The above definition also focuses on an athlete's ability to focus specifically on competition and performing under pressure. Being able to respond consistently is crucial, especially when an athlete wants to remain in control, determined, confident and focused. This consistency of response requires athletes to have a high level of ability in controlling confidence, motivation, attention, and stress. Practicing and developing psychological skills can help enhance an athlete's ability to control the above, which shows that it plays an essential role in developing and maintaining an athlete's mental toughness.
Mental Toughness Attributes
Now we have an understanding of what mental toughness is, we can look to see what is required to be mentally tough.
Within the research, self-belief and the magnitude of that self-belief were identified as being fundamental for athletes' mental toughness. This self-belief was broken down into two aspects: believing you are different and better than the opponents and the belief in your own ability to achieve goals.
Motivation, in the form of determination and desire, was highlighted as being important for mentally tough athletes. The ability to use setbacks as a source of enhancing determination to 'bounce back' and having an insatiable desire due to internalised motives were shown to be of high importance for mentally tough athletes.
Unsurprisingly, being able to cope with the stress of competition was included in the list of attributes from the research. Mentally tough athletes are able to thrive on the externally derived pressure of competition, while also coping with the internally derived response of anxiety. What is more interesting is that mentally tough athletes view anxiety as inevitable, however, they have the belief they can cope with it.
To summarise the above, the list of attributes can be placed into the following categories: desire and motivation, self-belief, focus (both performance and lifestyle related), dealing with anxiety (internal) and competition-related pressure (external), and coping with physical and emotional pain.
Cultivating Mental Toughness
Now we have a deeper understanding of what mental toughness is and the attributes associated with it, we can look to see how athletes can develop it. As mentioned earlier, having a high level of ability in controlling stress, confidence, focus, and motivation is crucial to having consistency in response to the challenging environment that is sporting performance.
Due to the many attributes that make up mental toughness, there are many skills and techniques you can practice and develop. Before you go on to choose a certain attribute to enhance and select a skill to practice, you need to develop your self-awareness.
Self-awareness - Being able to understand how you think, feel, and behave in certain situations is vital to ensuring you develop effectively. Building mental toughness begins with developing knowledge of yourself. Self-awareness can be increased through mindfulness practices, journaling, reflecting after competitions, utilizing feedback, and keeping training diaries.
By developing your self-awareness and enhancing your knowledge of yourself, you can then work on developing the attributes we mentioned earlier. The following are some examples of skills that can be used to develop mental toughness.
Building Resilience: Resilience is a crucial aspect of mental toughness. Learn from failures, embrace challenges, and view setbacks as opportunities for growth. A growth mindset is essential.
Goal Setting and Focus: Set realistic, specific, and challenging goals. Maintain unwavering focus on these goals by breaking them down into manageable steps. Build confidence and stay motivated throughout the journey.
Managing Stress: Utilize stress management techniques such as deep breathing, visualization, and positive self-talk. Create pre-performance routines to reduce anxiety and enhance mental preparedness before competitions.
Building Confidence: Cultivate a strong sense of self-belief by reflecting on past successes. Practice positive self-talk and visualize success to overcome self-doubt. Develop a powerful mental image of yourself as a successful athlete.
Embracing Pressure: Create high-pressure scenarios in training to become comfortable performing under stress. Learn strategies to remain calm and composed when the stakes are high. Embrace pressure as an opportunity to showcase your skills.
Developing Focus and Concentration: Stay present-focused during competitions. Utilize mindfulness and attentional control techniques to let go of distractions. Maintain a laser-like focus on the task at hand for peak performance.
In conclusion, mental toughness is a multifaceted and essential attribute for athletes seeking to excel in their sport. While the definition of mental toughness may vary, its core elements include the ability to cope with demands, remain determined and focused, and thrive under pressure. Developing mental toughness is a combination of innate qualities and learned skills, and sport psychologists play a crucial role in supporting athletes on this journey.
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