Demystifying Mental Toughness

Professor Sophia Jowett’s has conducted a lot of research into understanding the interpersonal dynamics between coaches and athletes and is instrumental in raising awareness and changing attitudes around the reciprocity of the relationship and the importance of relational qualities including mutual trust, respect, appreciation, commitment, loyalty, co-operation and collaboration.

In today’s episode, part 4 of David’s investigation into ChatGPT’s and its response to the question “What Can I Expect When Working With A Sport Psychologist” he goes on to discuss supporting a coach who receives negative feedback from athletes or players.  The aim is to aid your understanding of applying psychological skills training (PST) techniques such as self- talk, relaxation and visualisation to improve the quality of the coach-athlete relationship, and in turn, positively impact both coaches’ and athletes’ performance and wellbeing.  There are connections between the points discussed and Jowett’s work.  Enjoy tuning in!

Key Learning Points:

• Coaches can benefit from being supported by Sport Psychologists too, not just athletes.
• As a coach understanding your own emotions and why they occur can benefit your relationships with athletes or players.
• When you experience negative emotions as a coach does your self-talk become judgemental?
• Instructional self-talk can benefit coaches to manage situations better.
• Allowing your self some space to breathe as a coach is useful and can help your behaviour management, as can improving your visualisation skills.

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To Listen to Related Podcasts To Help You Improve Your Understanding of Sports Psychology

Ep161: Paul Phillips – How to Create a Culture of High Performance in Professional Rugby Union

Ep166: Mark Bennett MBE – How To Help Athletes and Coaches Reflect On Their Performances

Ep180: David Charlton – How To Work With Team Units To Improve Culture In Teams

Ep209: Felix Lehmann – How To Create Better Decision Makers On The Football Pitch

Ep249: Dr Edward Hall - Understanding Workplace Collaboration In Coaching In Team Sports

Relevant Blogs And Resources To Help You Improve Coach Athlete Relationships

Online Course for Sports Coaches developed by Professor Sophia Jowett – Empowering the athlete: The coach-athlete partnership

The Mental Edge - Enhancing Coach-Athlete Relations

Blog: Why You Should Recognise The Power of Your Words

Blog: How to Stay Calm as a Coach in Big Matches

Blog: Helping Confident Coaches Progress

Ensuring that your focus is placed on helpful things, that you stay motivated during difficult times and that your confidence levels remain steady and intact even when you lose form are seen as vitally important components being a top class athlete.

In today’s episode, part 3 of David’s investigation into ChatGPT’s and its response to the question “What Can I Expect When Working With A Sport Psychologist” he goes on to share with you some helpful tools that you can help athletes in this context. 

Key Learning Points:

• Enhancing focus is a skill that can be developed by understanding aspects that are out of your control and to be able to shift your attention purposefully on helpful things/processes that are within your control.
• A great question to aid your motivation is to go back to the question from time to time – Why do I play my sport?
• To maintain steady levels of confidence, recognising where you gain confidence from is key.

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To Listen to Related Podcasts To Help You Improve Your Understanding of Sports Psychology

Ep261: David Charlton - Why Are The Sporting Goals That You Set Yourself Not Helping You

Ep260 - David Charlton - What Can I Expect When Working With A Sport Psychologist

Ep160: Brian Hemmings – Golf Psychology: What You Can Expect and Why It Can Help You

Ep146: John Nassoori – What Is The Role Of A Sports Psychologist In Football?

Ep111: Michael Caulfield – How to be an Effective Sports Psychologist in Elite Professional Football

Relevant Blogs And Resources To Help You Enhance Focus, Motivation and Confidence

Motivation for Sport Quiz

Download THE FOCUSED ATHLETE CHECKLIST

Performance Profile for Long Term Goals

Performance Profiling: When You’re Looking For A Quick Boost

Handout: Marginal Gains Refining Your Approach

Welcome to episode #263 of the Demystifying Mental Toughness podcast. This week’s episode features lessons from the world of business and entrepreneurship as well as the military. Psychological well-being, mental health, mental fitness and self care are key topics that are highlighted. 

Enjoy!

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Join David @ The Sports Psychology Hub

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Other Valuable Resources 

Sports Psychology Case Studies

Resilience in Sport Blogs

Performance Anxiety Blogs

Communication Skills Blogs

Mental Health Blogs

Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 263

• Ep106: Amy Rowlinson – Why is knowing my WHY important?

• Ep113: Polly Brennan – The Relationship Between Mental Fitness, Mental Health and Mental Toughness

• Ep128: Paula Eddy-Wilcox – Can You Show Vulnerability and Be Mentally Tough? Yes!

• Ep132: Kevin Stansfield – How Lessons from Golf can help with Game of Business

• Ep133: Christina Flach – Why Mental Toughness is Important: Lessons from Sport, Business and Loss

• EP138: Nick Littlehales - Why do the Mentally Tough see Sleep and Recovery as Important

• Ep139: Steve Beharall – Steve Beharall’s Journey from Football Coach to CEO

• Ep143: Lesley Thomas - How Your Money Mindset Influences Your Behaviour

• Ep114: Tim Bradshaw – Because I Can – How To Get Out Of Your Own Way

• Ep123: Richard Dorney MBE – Supporting People: What Can You Learn About Resilience From The Military

• Ep144: Jon Watkins - Mental Strength: What You Can Learn About Resilience From The Special Forces

In episode #262 of Demystifying Mental Toughness due to unforeseen circumstances David includes a large number of inspiring take home messages from guests that originated in episode 100 of the podcast. The takeaways that you will hear relate to the development of mental toughness, how you can deal better with stress and adversity. Coping with trauma and mental health challenges are also key features. Enjoy!

Connect with David Charlton

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Join David @ The Sports Psychology Hub

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Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 262

Ep001: Doug Strycharczyk - The Importance of Mental Toughness

Ep028: Peter Clough MBE - Why is Mental Toughness Important?

Ep035: Dr John Perry - Thrive, Don’t Just Survive 2021

Ep037: Penny Mallory – World Class Thinking, World Class Behaviour

Ep002: Steve Judge –  How to Deal with Adversity

Ep014: Alessia Bruno – The Yips, Crashes, Trauma in Sport there is hope for Athletes

Ep065: Dr Amy Izycky – Encouraging Mentally Healthy Cultures in Sport

Ep015: Nick Grantham – Essential Elements of Rest and Recovery

Ep066: Marilyn Okoro – Mental Health and Resilience: Lessons from an Olympic Medalist

Ep041: Paul McGee – How to Develop Interpersonal Confidence

Ep011: Dave Algeo – Mental Toughness, Mental Health and High Performance

Ep075: Grant Phyphers – How to Rebuild Your Identity

Ep098: Jon Bartlett - Do You Know Your Why?

Ep046: Kate Mackay – Why Snowboarding is a Metaphor for Life

Ep092: Dr James Hegarty - ACT in Sport, Improving Performance through Mindfulness

Ep022: Robbie Thompson – How to Feel More Confident

Ep019: Paul Smith – 5000 Consecutive Days Running and Counting

Ep048: Natalie Hurdley – How to Build Mental Toughness through Powerlift

In part 2 of David’s exploration surrounding ChatGPT’s and its response to the question What Can I Expect When Working With A Sport Psychologist, David explores the complexities of goal setting. 

ChatGPT suggests setting SMART goals for performance and psychological well-being are part of working with a Sports Psychologist, which he is in agreement with. However, David points out that not all Sports Psychology practitioners are comfortable addressing psychological well-being. He goes on to emphasize the importance of goal ownership, discuss athlete’s tendencies to set goals, and the distinction between outcome, performance, and process goals as well as a lot more. 

Key Learning Points:

• Goals are more powerful when they align with your personal core values.
• Management of the number of goals you set is important to avoid overwhelm.
• Tools such as the MTQ Plus (Mental Toughness Questionnaire) can assist Sports Psychologists and Coaches to recognise if athletes naturally set goals or not.
• An athlete who sets goals and an athlete who doesn’t set goals should be supported differently.

Connect with David Charlton

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Join David @ The Sports Psychology Hub

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To Listen to Related Podcasts To Help You Improve Your Understanding of Goal Setting

Ep217: Chris Cook - How A Marginal Gains Approach Can Help You Perform Better

Ep213: Sandro Forte – How To Set Yourself Up For Success In 2024?

Ep134: David Charlton – Observations: 3 Things That Stop You Achieving Your Goals

Ep098: Jon Bartlett – Do You Know Your Why? 

Ep021: Steve Hackney – How to Reach Your Full Potential

Relevant Blogs And Resources To Help You Set Better Goals

Blog: How to Find Your Why 

Blog: How To Learn From Last Year 

Blog: What Did You Learn From Last Year? 

Blog: Make Better Decisions to Help Your Sport Performance including VALUES LIST 

Motivation for Sport Quiz

Today David starts the first of a series of episodes where he looks into ChatGPT’s explanations about the field of sport psychology and adds further detail to help inform you.  

ChatGPT states “working with a sport psychologist can offer a range of benefits and experiences. Here’s what you might expect:  1. Assessment - Initial sessions often involve assessments to understand your mental skills, strengths, and areas for improvement.”  David goes on to add the following points to this explanation.

Key Learning Points:

• When assessing a client needs it is important to consider a range of factors.
• One tool David uses is the Sport-Clinical Intake Protocol (SCIP) which helps practitioners gain extensive information about the client's life within and outside of their sport. 
• Factors that it takes into account include (1) the presenting problem, (2) life and athletic history, (3) social support, (4) health status, (5) important life events, (6) changes prior to the onset of the presenting problem, and (7) details of the presenting problem.
• David explains that quick fixes are not his preferred method and that to creating lasting change multiple sessions are required, varying in length and format depending on the client's needs and the sport. 
• He also highlights the importance of context and the flexibility required when working in team settings, such as football, cricket or rugby clubs, where interactions can be brief and informal on occasions.

Connect with David Charlton

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Join David @ The Sports Psychology Hub

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To Listen to Related Podcasts To Help You Improve Your Sports Psychology Knowledge

Ep253: David Charlton - You MUST get up at 4am to be a SUCCESS

Ep219: Brian Hemmings – Golfers: How To Improve Your Putting With A Quiet Eye Approach #BITESIZE

Ep169: Professor Adam Nicholls – How To Perform Under Pressure Close To Your Best #BITESIZE

Ep092: Dr James Hegarty – ACT in Sport, Improving Performance through Mindfulness

Ep017: Gio Valiante – How to Play Fearless Golf

Relevant Blogs And Resources To Help You Understand More About Sports Psychology

Blog: Motivation vs Commitment | There is a big difference 

Blog: Make Better Decisions to Help Your Sport Performance including 

Blog: How To Learn From Last Year 

Blog: Does Your Warm Up Influence How You Perform?

Blog: 12 Reasons Why You Won’t Achieve Your Potential

Helpful Sports Psychology Resources That Can Help You Improve Your Approach 

Driscolls Model of Reflection

Gibbs Reflective Cycle

Performance Profile for Long Term Goals

Performance Profiling: When You’re Looking For A Quick Boost

Handout: Marginal Gains Refining Your Approach

In episode 259 of the Demystifying Mental Toughness Podcast, David discusses why thinking that you must feel confident to perform well is unhelpful.  He uses getting in an ice bath as an analogy to illustrate the mindset of athletes who believe they must feel confident to perform well.  He argues that this belief is unrealistic due to the unpredictable nature of sports.  David references Novak Djokovic's admission of getting ahead of himself, highlighting that even top athletes experience doubts.  He emphasizes that emotions fluctuate, and athletes often have negative thoughts, with 80% of our daily thoughts being negative.   David concludes that acceptance of varying emotions and performance is crucial, as athletes can still excel despite feeling anxious or tired.

Key Learning Points:

• Athletes have a tendency to draw on past experiences of feeling confident to predict future success.
• The average person has around 70,000-80,000 thoughts per day, with about 80% of them being negative, making it unrealistic to think positive all of the time.
• How many times have you played well after a poor warm up or following a disappointing last performance.

Connect with David Charlton

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Join David @ The Sports Psychology Hub

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To Listen to Related Podcasts To Help You Improve Your Confidence

Ep251: David Charlton - How To View Big Events As A Challenge 

Ep248: Trevor Jones - Embracing Fear And The Dreaded Yips 

Ep167: Karl Morris – How To Manage Your Emotions To Improve Your Golf

Ep110: Dan Steele – How to Increase Mental Fortitude: Secrets from an Olympian

Ep092: Dr James Hegarty – ACT in Sport, Improving Performance through Mindfulness

Relevant Resources To Help You Improve Your Confidence

Blog: 9 Tips for Children from Olympians

Blog: How To Play Well When You Aren’t Feeling Great

Blog: Does Your Warm Up Influence How You Perform?

Blog: Why You Should Meditate To Improve Your Sport Performance?

Blog: 12 Reasons Why You Won’t Achieve Your Potential

Handout: Marginal Gains Refining Your Approach

A common goal when supporting attacking football or soccer players, is overcoming mental blocks when dribbling with the ball in football. This is the topic David discusses in this week’s Demystifying Mental Toughness podcast. He goes on to share’s 3 tips to help attacking players overcome such issues with anxiety and confidence, tension, and the tendency to play it safe. 

Key Learning Points:

• Elite Professional footballers are not immune to mental blocks.
• Keeping a journal, noting down positive moments on the ball, how you think, feel and act can help you recreate the movements in your mind.
• Use your time online wisely, study the best dribblers such as Messi and Neymar and practice these skills to build muscle memory. 
• Visualise yourself ahead of matches and training to mentally prepare yourself for different situations to reduce the fear of failure. 
• Childlike feelings that link to playfulness and fun when playing can benefit you.

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Sign up to The X-FACTOR  regular emails helping football and soccer players to get the most from their talent  

Join David @ The Sports Psychology Hub

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Check out our library of content supporting football and soccer players and coaches 

Football and soccer blogs to browse:

• Football Psychology Tips: Where Do You Place Your Attention?

• Why Football Can Improve The Mental Toughness Of Your Children?

• Sports Coach Psychology Tips: How to Stay Calm as a Coach in Big Matches

• Soccer Psychology Tips: Why You Should Recognise The Power of Your Words

• 5 Coaching Tips to Develop Mentally Tough Footballers

Football and soccer podcasts to listen to:

• How To Help Footballers Ensure That They Keep Their Foot On The Pedal When Their Team Is Winning

• How To Help Footballers Play To Their Optimum In Big Matches

• How To Help Footballers Manage Their Expectations

• How To Help Footballers Who Struggle With Fear Of Failure

• How To Help Footballers Who Put Too Much Pressure On Themselves

In episode 257 of the Demystifying Mental Toughness Podcast, David discusses pre-shot routines in sport. With an emphasis on golf, and the importance of a personalised routine to enhance performance. Key elements include the decision making process, assessing one's state of mind, taking practice swings in a purposeful way, visualizing the shot, focusing on the target, focusing your attention ahead of execution and the use of trigger words.

Key Learning Points:

• Write down key steps of your personal pre-shot routine to improve your understanding.
• Routines need practice and rehearsal if you are going to take them into competitive environments successfully.
• Using trigger words that direct your attention towards timing can be beneficial like "smooth swing", "commit" or “trust” to enhance focus. 
• As humans we can get comfortable quickly therefore adjusting your approach from time to time is important to guard against complacency and to improve focus
• The approach discussed is applicable to various sports, not just golf.

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To Listen to Golf Related Podcasts

Ep017: Gio Valiante - How to Play Fearless Golf

Ep101: Compilation – 25 Mental Game Secrets to Improve Your Golf

Ep118: Dr Bob Winters – How to Help Golfers Overcome their Mental Game Challenges

To Listen to Other Podcasts to Help You Improve Your Decision Making

Ep254: David Charlton - How Can I Perform Better More Consistently?

Ep250: Ruth Chiles and Alessia Bruno – Optimising Your Potential By Understanding Your Nervous System Better

Ep210: Anna Parker-Naples – Why Breathwork is so Powerful

Relevant Blogs And Resources To Help Your Judgement

Blog: Motivation vs Commitment | There is a big difference 

Blog: Make Better Decisions to Help Your Sport Performance including 

Blog: Does Your Warm Up Influence How You Perform?

Helpful Resources To Help Your Decision Making  

Driscolls Model of Reflection

Performance Profiling: When You’re Looking For A Quick Boost

Handout: Marginal Gains Refining Your Approach

In this podcast episode, David focuses on the emotional control aspect of mental toughness.  Where he discusses the emotional states that children may experience before and during competitions and matches.  He shares a personal story about his son's first competitive league football match, highlighting the typical nervousness and arousal levels children and parents experience. 

David also emphasises the fact children have an immature brain and draws on psychological research which highlights the need for parents and coaches to adopt a calm, patient and supportive approach, recognising they act as a role model and that children easily pick up on their behaviours and reactions.  

Key Learning Points:

• It’s important for parents, parent-coaches and coaches to reflect and recognise the emotional state and arousal levels their children and players experience before and during competitive events and matches, as well as their own levels of arousal and how this can impact their children and players.

• It’s possible to consider ways to make the experience calmer for children, listening to their needs and wishes before and during competitions and matches. 

• For some children, allowing them to use electronic devices, bringing a comfort item in the car, or avoiding discussions about their sport can be useful ideas.

• Arguably, focusing on highlighting your child's strengths and positive experiences when providing advice or support is more beneficial before and during a match, than overwhelming them with too much information, especially negatives.

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To Listen to Related Podcasts To Help Children In Sport

Ep250: Ruth Chiles and Alessia Bruno - Optimising Your Potential By Understanding Your Nervous System Better

Ep176: Prof Camilla Knight - How To Help Enhance The Psychological Wellbeing Of Children In Sport #BITESIZE

Ep122: Prof Camilla Knight – Helping Your Children Get The Most From Their Sporting Experiences

Ep082: David Charlton – Supporting Children in Sport with Positive Feedback

Ep049: James Maurice – How Does Sport Psychology in Elite Football Academies Help 

Blogs And Case Studies To Support Children In Sport

Blog 3 Tips to Help Children Enjoy Their Sport

Blog: Pre Match Tips for Parents

Blog: How does Counselling work in Professional Sport?

Blog: 5 Reasons Why Being Released from a Football Academy is Difficult

Case Study: How to Cope with Performance Anxiety in Gymnastics

Case Study: Supporting a Young Footballer to Overcome His Fears

Relevant Resources in Supporting Sporting Children

Sports Psychology Resources for Youth Sport (Blogs, Podcasts, Video's)

Sport Psychology for Children and Parents 

Child and Youth Motivation for Sport Quiz

Parent Motivation for Sport Quiz