mental toughness 3

7/26/2019 Mental Toughness 3

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What do these guys have

in common?

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Jef Gross/Getty Images



he ove!a"" c"assi#ication o# this $!ie#ing is%

UNCLASSIFIE& ' FOR OFFICIAL USE ONLY

NAVAL SPECIAL WARFARE CENTER

(

Mental Toughness





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

*





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$.

-





Can the .ig Fou! $e

Lea!ned?• Scientific research says, %Y&S'(

/





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.





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!





,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





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





St!ess Res4onse and

,e!#o!mance

6(AROUSAL

PERFORM

ANCE

An“optmal le"el of

arou#al

H$h

Lo% H$h





.ig Fou!

• Aoal Setting

• +rousal Control

• :isualization

• Self*)al$

=B





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





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





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

=;





&at the elephant one bite at a time.


=-

&at the elephant one bite at a time.






• 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





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.





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=





77

A!ousa" Cont!o"

AROUSAL

PERFORM

ANCE

H$h

Lo% H$h

An “optmalle"el ofarou#al!





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




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




What is 9isua"i:ation?

• Creating or recreating an eperience in

the mind

• +G+4 visualization, mental rehearsal H

practice

7




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




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;




&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-





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





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





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

=





.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





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





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





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

(-





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





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;





-

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




)enta" oughness

Summa!y• )he %ig Four( techni#ues Aoal setting

+rousal control

:isualization

Self*tal$ 5+C theory9

mental toughness 3

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