Can mental toughness and fear co-exist within the same person?

Yes, though not for long when you have the right tools.

Some fears are pre-programmed in the brain: speaking in public, heights, drowning and choking to name a few. Others are imagined fears, and some are brought on by past experience and the fear of a repeat performance.

Athletes are always told: Be courageous. Don’t fear the other team. Don’t fear injury. Just don’t fear at all.

But that’s not reality for most. We allow fear to dominate a portion of our brain for a time before we rationally act to eliminate that fear.

Studies conducted during Navy SEAL training have shown we can minimize the time before the fear stimulus reaches the frontal cortex so that the decision is more conscious.

The bottom line is we all can learn the ability to control fear when it crops in order to make more rational decisions.

Here are four things athletes can do to successfully defeat fears as they arise, and, as a result, increase mental strength. The technique is called The Big Four in Navy SEAL training.

• Goal setting.When under stress, whether in a game situation or intense practice session, the front part of the brain is going wild. It’s chaotic. Think about a friend or family member, religious beliefs or another important aspect from life. Set a positive short-term goal regarding one of these things and keep it front and center. This helps anchor inner balance and drives away the present fear.
• Mental rehearsal.Also called visualization, it’s simply rehearsing a specific activity in the mind. Rehearse the scene in full detail so when the situation presents itself, the athlete is prepared to deal with it.
• Self talk.Use positive words to talk internally. Look in the mirror and speak words of life and empowerment. Do it every day and when fear arises, remember who you are and what you’re made of.
• Arousal control.This involves the simple exercise of slowing down breathing. Long inhales provide more oxygen to the brain, and long exhales produces instant relaxation for the body.

These four things can signal victory for a high school athlete who learns to use them together. The more someone master these four automatic responses, the faster they can tackle fear and build mental strength.

Michelle Hill, the Strong Copy Quarterback at Winning Proof, is a sports and fitness content writer. She writes championship content for pro athletes, coaches, sports agents, sports psychologists, fitness professionals and transformation/success coaches. Her writing includes websites, e-newsletters, e-workbooks, brochures, press releases, blog articles and book development. Let’s call an audible for your next writing project that moves you from the red zone into the end zone.