2. FOR OFFICIAL USE ONLY What do these guys have in common? 2 Jeff Gross/Getty Images

3. The overall classification of this briefing is: UNCLASSIFIED - FOR OFFICIAL USE ONLY 3

4. FOR OFFICIAL USE ONLY What is Mental Toughness? Control over stress under adversity Your ability to understand and use your stress reactions to optimize your performance Sharper focus, confidence, and resilience 4

5. FOR OFFICIAL USE ONLY Four Techniques to Learn and Practice Focus on your performance objectives through goal setting. Manage stress through arousal control. Create and use experiences in your mind through visualization. Use your awareness of your beliefs and their consequences through self talk. 5

6. FOR OFFICIAL USE ONLY Can the Big Four be Learned? Scientific research says, “YES!” 6

7. FOR OFFICIAL USE ONLY Cold-water Breath-hold Study Two groups were immersed to measure breath- hold. After measuring, one group was taught to use and practice the “big four.” Both groups immersed and measured again. The “big four” group outperformed by 80 percent. The big four mental techniques helped control the cold-shock physical reflex! 7 “Breath-Hold Performance During Cold Water Immersion: Effects of Psychological Skills Training” (Bartwood, Dalzell, Datta, Thelwell & Tipton, 2006) from Aviation, Space, and Environmental Medicine, Vol 77, No. 11, November 2006

8. FOR OFFICIAL USE ONLY 8 Tough starts here.

9. FOR OFFICIAL USE ONLY Human Stress Response Fight or Flight: Body’s primitive and automatic response to perceived danger Starts HPA (Hypothalamic-pituitary- adrenal) axis Releases hormones, like adrenaline 9 Control the HPA and you can control performance!

10. FOR OFFICIAL USE ONLY How does it work? HPA (Hypothalamic-pituitary-adrenal) axis Controls stress reaction and regulates body processes Parasympathetic nervous system Controls rest function Sympathetic nervous system Stress response functions 10 Control the HPA and you can control performance!

11. FOR OFFICIAL USE ONLY Physiological Reactions to Stress Heart rate and blood pressure increase Blood vessels constrict (get smaller) Blood migrates from extremities Muscles tense Breathing (respiration) increases Pupils dilate Palms get clammy Tears and sweat decreases Adrenaline released 11

12. FOR OFFICIAL USE ONLY Cognitive Reactions to Stress Memory, concentration, and judgment suffer Inability to concentrate Confusion Repetitive or racing thoughts Anger and resentment Sense of being overwhelmed Lack of confidence Desire to escape or run away 12

13. FOR OFFICIAL USE ONLY Stress Response and Performance 13 AROUSAL PERFORMANCEPERFORMANCE An “optimal” level of arousal High Low High

14. FOR OFFICIAL USE ONLY Big Four Goal Setting Arousal Control Visualization Self-Talk 14

15. FOR OFFICIAL USE ONLY Goal Setting Process Goals Focus on the “how” Essential skills Things you can control Outcome Goals Focus on achievement Milestones Progress Attainment 15 Focusing on your future skills and achievement

16. FOR OFFICIAL USE ONLY Why Goal Setting Works Directs attention to important elements of a skill to be performed Mobilizes effort Enhances and prolongs persistence Fosters development of new learning strategies 16

17. FOR OFFICIAL USE ONLY Goal Setting Principles Segmenting The technique of arranging and focusing upon smaller goals as manageable parts of a larger goal. Breaking things into smaller periods of time or activities 17

18. FOR OFFICIAL USE ONLY Eat the elephant one bite at a time. Goal Setting Principles 18 Eattheelephantonebiteatatime.

19. FOR OFFICIAL USE ONLY Goal Setting Principles Make sure goals are: specific and measurable difficult but realistic both long and short term Set PROCESS goals WRITE DOWN goals Develop goal achievement STRATEGIES 19

20. FOR OFFICIAL USE ONLY Effective Goals: The SMART Approach Specific Measurable Attainable Realistic Timely 20 I will complete the 500 yard swimin 13:00 min. by the end of the third week of Prep.

21. FOR OFFICIAL USE ONLY Goal Setting Pitfalls Fuzzy goals Setting too many goals too soon Inflexible goals: failure to adjust Lack of PROCESS goals No follow-up and evaluation Failing to recognize individual differences 21

22. FOR OFFICIAL USE ONLY 22 Arousal Control AROUSAL PERFORMANCEPERFORMANCE High Low High An “optimal” level of arousal!

23. FOR OFFICIAL USE ONLY Arousal Control Controlling the human stress response Theory of Fours: Breath Control Inhale: 4 seconds Exhale: 4 seconds Continue 4-6 minutes 23

24. FOR OFFICIAL USE ONLY Theory of Fours: Why it works Normalizes human stress response (controls stress symptoms) Forces people to focus on breathing vice stressor “Centered-breathing” 24

25. FOR OFFICIAL USE ONLY What is Visualization? Creating or recreating an experience in the mind AKA: visualization, mental rehearsal / practice 25

26. FOR OFFICIAL USE ONLY Why Visualization Works Vividly imagined events stimulate muscles like actually practicing a movement Visualization creates a motor program in the central nervous system Visualization improves concentration, reduces anxiety, builds confidence If visualized properly, the first time you see the “real” event is actually the second time your mind has seen it. 26

27. FOR OFFICIAL USE ONLY Involve all of the Senses: Visualize (70%) see yourself do a perfect sidestroke cycle into the glide Hear (20%) the bubbles as you exhale during the bobbing Smell (5%) the air on your breathing cycle / clean air vs. fumes / odors Touch/Feel (4%) water flow over your body Taste (1%) the chlorine 27

28. FOR OFFICIAL USE ONLY Does Visualization Work? Anecdotal reports, case studies, and scientific experiments suggests that it improves performance 90% of Olympic athletes use some form of visualization; 97% of them felt it helped 94% of Olympic coaches used visualization during training, with 100% of them noting it enhances performance 28

29. FOR OFFICIAL USE ONLY Uses of Visualization 20% everyday 40% 3-5 days a week 80% for competitive event preparation 48% for technical errors 44% for new skills 40% for relaxation 29

30. FOR OFFICIAL USE ONLY Uses of Visualization Improve concentration Build confidence Control emotional responses Practice sport / tactical skills Practice strategy Cope with pain and injury 30

31. FOR OFFICIAL USE ONLY Types of Visualization INTERNAL Visualization: imagining execution of a skill from your own vantage point ( as if you have a camera on your head) EXTERNAL Visualization: view yourself from the perspective of an external viewer 31

32. FOR OFFICIAL USE ONLY Basics of Visualization Training Use all of your senses Create or recreate as closely as possible the actual experience Include emotions and thoughts Manipulate your images Make them do what you want them to VIVIDNESSCONTROL 32

33. FOR OFFICIAL USE ONLY What is Self-Talk? Your internal dialog and beliefs affect your performance. Past experiences Biases Prejudices Stereotypes ABC Model: Activating Event  Belief  Consequence 33

34. FOR OFFICIAL USE ONLY Relationship Between Beliefs and Reactions Negative symptoms / consequences Identify your own patterns ID negative beliefs that lead to negative outcomes ID positive beliefs that lead to positive outcomes 34

35. FOR OFFICIAL USE ONLY ABC - Control / Results Activating Event (Little to No Control) A Beliefs (Total Control) B Consequences (Human Stress Response) C Drown-proofing Negative Belief: I’ll sink and not be able to hold my breath Negative Result: Panic, DOR Positive Belief: I can adapt to my body’s buoyancy and adjust my breathing, with practice Positive Result: Overcome anxiety quickly and drown-proof successfully 35

36. FOR OFFICIAL USE ONLY How Self-Talk Works Thoughts influence emotional / physiological responses Events themselves do not lead to emotional / physiological responses Self-talk plays a key role in our reactions to situations 36

37. FOR OFFICIAL USE ONLY Technique to Improve Self-Talk Activating Event (Little to No Control) A Beliefs (Total Control) B Thought Replacement Consequences (Human Stress Response ) C I failed 500 yd swim Negative belief: I’m not a natural swimmer I can practice harder to pass the swim Improve confidence- fewer stress symptoms Pass the swim 37 Understand your personal belief system Use thought replacement!

38. FOR OFFICIAL USE ONLY 38 When to Use the Techniques: Timing is Everything! Goal Setting Arousal Control Visualization Self-Talk Arousal Control? Goal Setting? Note: Arousal control and goal setting may have minimal impact during the event Self-Talk Goal Setting? Note: After the event, goals can be modified before the next event

39. FOR OFFICIAL USE ONLY Mental Toughness Summary The “Big Four” techniques Goal setting Arousal control Visualization Self-talk (ABC theory) 39