for official use only what do these guys have in common? 2 jeff gross/getty images
Post on 19-Dec-2015
218 views
TRANSCRIPT
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
What do these guys have in common?
2
Jeff Gross/Getty Images
The overall classification of this briefing is: UNCLASSIFIED - FOR OFFICIAL USE ONLY
NAVAL SPECIAL WARFARE CENTER
3
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
Can the Big Four be Learned?
• Scientific research says, “YES!”
6
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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!
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
Stress Response and Performance
13
AROUSAL
PERFORMANCE
An “optimal”
level of arousal
High
Low High
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
Big Four
• Goal Setting
• Arousal Control
• Visualization
• Self-Talk
14
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
Eat the elephant one bite at a time.
Goal Setting Principles
18
Eat the elephant one bite at a time.
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
Effective Goals: The SMART Approach
• Specific• Measurable• Attainable• Realistic• Timely
20
I will complete the 500 yard swim in 13:00 min.by the end of the third week of Prep.
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
22
Arousal Control
AROUSAL
PERFORMANCE
High
Low High
An “optimal” level of arousal!
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
What is Visualization?
• Creating or recreating an experience in the mind
• AKA: visualization, mental rehearsal / practice
25
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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 chlorine27
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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
VIVIDNESS CONTROL
32
FOR OFFICIAL USE ONLY
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
Consequence33
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
ABC - Control / ResultsActivating 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
FOR OFFICIAL USE ONLY
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
FOR OFFICIAL USE ONLY
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 systemUse thought replacement!
FOR OFFICIAL USE ONLY
FOR OFFICIAL USE ONLY
38
When to Use the Techniques:Timing is Everything!
Goal Setting
Arousal Control
Visualization
Self-Talk
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