I am a registered psychologist with advanced training in psychology at a Master's level. Through personal experience and by working professionally with endurance athletes, I’ve identified the key mental skills development areas that are often brought up and addressed with evidence based strategies. These areas include:

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Training:

• Maintaining motivation.

• Stress management.

• Setting realistic expectations.

• Managing Injuries and setbacks.

• Managing imposter syndrome, low self confidence.

 

Racing:

• Managing pre-race anxiety.

• Panic attacks in the swim.

• Pain management.

• Strategies for when things aren’t going to plan physically.

 

Post Race:

• Race debrief.

• Managing the post-race blues.

• Working through disappointment.

 

Within the published research that discusses mental toughness, these issues fall into four core components: Confidence, Constancy, and Control. 

What is mental toughness? There are several definitions, but a popular one is: having the psychological skills to cope better with the many demands of competition, training and lifestyle. It is the ability to be consistent in training, determined, focused, confident, and in control under pressure (Jones et al., 2002, p. 209).

Please note: Someone who is found not to be mentally tough, is NOT mentally weak. 

How is mental toughness measured? A valid and reliable tool used to measure mental toughness is the Sports Mental Toughness Questionnaire (SMTQ). The SMTQ measures your levels of Confidence, Constancy, and Control. Specifically, the SMTQ measures the following:

• Foundational Skills:
These are the basic building blocks for mental training, including things like goal setting, concentration, and managing anxiety. 

• Performance Skills:
These skills are directly related to enhancing performance, such as using mental imagery to rehearse skills or employing self-talk to maintain focus during competition. 

• Interpersonal Skills:
These skills focus on effective communication and interaction with teammates and coaches, crucial for a positive team environment. 

• Self-Talk:
This involves the internal dialogue an athlete uses to motivate themselves, maintain focus, and manage negative thoughts. 

• Mental Imagery:
This technique involves creating vivid mental pictures of successful performances to enhance preparation and skill execution. 
Scores that are high and low in these areas can be problematic, thus, your initial score serves as a baseline for the recommended areas to improve on.  

​How does it work?

• Take the SMTQ by clicking here to see where you're at.

• You do not have to cover all the key mental skills development areas listed above, just what is important to you. Some athletes have a one off consultation, some have consultations as and when required (usually before a race), some engage frequently medium to long term ( six to ten sessions).

• Arrange an appointment online for either a in person or video appointment. Each appointment will be for one hour.

• You will be sent an online intake form which will ask you to briefly describe the area that you would like to work on.

• You will also be assessed with some tools that identifies the areas of mental skills that required development. Theses tools are only available to registered psychologists. 

• Each one-hour session costs $165.00. No Medicare rebates apply.

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Have questions? Please feel free to call me on 07 5471 2179 or email me jay@appliedpsychology.com.au. 

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Reference:
Jones, G., Hanton, S. & Connaughton, D. (2002). What is this thing called Mental Toughness? An Investigation of Elite Sport Performers. J Appl Sport Psychol, 14, 205-218. doi: 10.1080/10413200290103509