We admire the physique of athletes. But one of the main advantages of the winners is what we cannot see – their psychological endurance. It is fact that an athlete can go far beyond their physical abilities. But what distinguishes truly successful athletes from the rest is the knowledge of how to use your own mind.
According to experts, you can increase your psychological endurance with training – just like physical strength. In addition, mental endurance has many uses. This quality is necessary not only for athletes, it can help musicians, actors, writers or people who simply set a certain task. How can you improve your psychological toughness before the next competition or presentation at work? Below are the tips that will be useful for both Olympic athletes and office workers.
Self-confidence is probably the most important psychological characteristic that everyone should possess. Self-confidence is not only related to physical abilities but it also strengthens your mental abilities. It all depends on what you think of yourself. If you keep saying “I can never do this” before your huge presentation then you will not be able to do it. Whatever you say to yourself, but if you repeat certain statements enough times, it will become a reality. If you heard yourself saying any negative things about yourself, correct it immediately. Get used to the conscious creation of positive thoughts. Give up negative thoughts and replace it with positive ones – this will have a real impact on your life.
- Use Visualization
Visualization is a very popular technique for managing stress. When you experience excessive stress, imagine yourself in calm and soothing place. Visualization can give you a mental space for rehearsing what you want. You can visualize your past achievements. It’s like watching a movie you make in your own thoughts. Focus on how beautifully you felt during the past event, and remember that feeling in the slightest detail.
- Plan for failures
Sometimes it happens that you are not even close to the success but that doesn’t mean that you can never be, don’t lose control of yourself. How can you restore concentration when things go wrong? You need to practice different ways and find one that works. There is no method that is effective for everyone. Some people have “ritual” some have a specific phrase, which they repeat to themselves. Some people sing a certain song in the mind – if they cannot recover from the failure. The other takes 30 seconds to do a series of deep breaths-exhalations. The bottom line is to know what to do when the situation gets out of hand. Having a plan that you can apply right on the spot – even if it’s just a word that you are repeating to yourself – will increase your self-confidence.
Not only sleep helps you recover physically – it gives the body time to recover from mental stress. Studies have shown that lack of sleep can increase the reaction time, and you lose precious fractions of a second in decision making. How many hours of sleep do you need? Normally, the duration of sleep should be at least seven to nine hours – and more if you are under stress.