Mental Toughness

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The ability to filter situations, stimulations, feelings, and expectations, and implement an action plan to achieve the objectives needed for success in NSW/NSO rates.

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SITUATIONS think of a situations you will encounter at Boot and Prep.

STIMULATIONS think of a stimulation you will encounter at Boot and Prep.

FEELINGS think of a feeling you will encounter at Boot and Prep.

EXPECTATIONS think of an expectation you will encounter at Boot and Prep.

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ACTION PLAN◦ Organized plan to help aid in the preventing of

negative self thought. Helps keep you from going MENTAL. Mind Entering Negative Transition Again Loop.

Why can some people run faster with music playing, beautiful scenery, etc. Why can kids play in cold water and adults have a hard time getting in, etc. Think of an outside sources that can keep you from Negative Self Thought (NST). Think about using the Big 4 as that outside source, covered in the next slide.

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The Big 4 Goal Setting

◦ Amplification: Breaking larger goals into smaller goals a mosaic or stair -step approach. One doesn’t have to reflect or focus on the entire evolution at once; breaking down the evolution into component parts makes it more manageable and can facilitate better focus, as well. An example of this is getting into the cold water for

an evolution. If one thinks of the entire evolution from the proximity where they are warm and dry, the evolution becomes much more overwhelming.

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Instead, one can understand that getting into the water is the most uncomfortable aspect and see that particular action as the most immediate. After one copes with the short-term unpleasantness of cold water immersion, one can then get on track with the next short term goal – e.g. another immediate point to reach for.

This goal setting approach can vary in scope as well. As just presented, goal setting can be applied to a particular evolution’s component parts. It can also, however, be applied to a phase of a program or an entire program itself.

A day in the pipeline can be broken down into short term goals – e.g. making it to one meal at a time. Focusing on getting to one meal is far more manageable to the NSW/NSO student than looking at getting to the end of the week.

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Mental Visualization / Mental Rehearsal:

Conquering the mind and using it to its full potential.  Mental practice can be done almost any time of the day

or night.

Become more familiar with the event so as not to become OBE – Overcome by Events.

  Internal – imagine/ visualize yourself going through the

activity and seeing it as you would from your own eyes (a perspective of how the world is viewed when you actually engage.)

External – imagine yourself going through the activity– watch yourself outside of yourself complete the activity successfully

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Self Talk ◦ Self Talk can affect performance significantly:

either positively or negatively. One way is to create a mantra, a word, chant, prayer, or affirmation that is constantly repeated, either aloud (softly) or through reflection. Positive self talk will begin to change one’s beliefs about events, others, and themselves.

◦ Belief System: The A-B-C’s: How we come to act or behave in particular fashion. A-B-C’s One can influence or change their belief system, both positive and negative, through self-talk.

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Linear Process:

A

A causes B

B

B causes C

C

Activating Event

Belief

Consequences

No control of event.

B will occur

automatically, how

the event is

interpreted. It is

based upon the

following:

Experience

Biases

Prejudices

Stereotypes

The only thing you

can control, or

change, in this linear

process is your belief

system which will, in

turn, alter the

consequences.

Consequence is

predicated by belief

system.

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Arousal Control: What do we mean by this? (Arousal control is

the ability to maintain somatic response to stress at a level which allows for successful or optimal performance. Too much arousal leads to paralysis; too little to a lack luster performance – that which is below par.)

 Performance/Paralysis: (Explain somatic response and performance: Heart Rate, Blood Pressure, Adrenalin, and Cortisol)

Techniques: (Breathing is the primary technique)◦ Breathing: Deep Sleep Phase: (Mimics the breathing in deep

sleep where the body resets and recalibrates stress in the body.)

◦ 4 count full inhalation followed by a 4 count exhalation for 4 minutes (4 x 4 x 4).

Mantra – Self Talk (as explained previously) can also be used for arousal control and is easily coupled with other techniques.

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Warrior Mind – Acting purposely calm on the outside will actually begin to calm internal somatic responses. It is also infectious and will begin to a calming effect towards others.

Energy from other people – Just being mindful to the presence of others and knowing that others too are struggling has a calming and comforting effect.

Singing and Hooyahing! – Keeps one’s mind off of their troubles. In a group of people, singing connects all who participate and distance is gapped

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While applying the big 4 remember that one must always have situational awareness and environmental awareness.

Implementation of the Big 4◦Utilize concept of 1st of the 1st

Student based teaching Guided discovery Trained corrected responses

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Delivery platform of The Big 4◦PT and Water based skills

Need a way to bring you the Future Sailor to a learning threshold to take advantage of guided discovery and trained correct responses.

Instructor must be present at this time to access and imprint proper big 4 skills

◦Navy Core values General orders and rank recognition Attention to detail, leadership skills, military

bearing, etc.

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Student Reflection◦ Think of an example of a time when you

overcame a major obstacle.◦ What tool did you utilize to overcome that

obstacle to possibly anchor the technique (if appropriate) to that individual.

Take ownership of your actions.o It is up to you, all actions you take will create the

outcome, either positive or negative.

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PHYSICAL COURAGEOvercome your own fear to do what the job requires.

The ability to control my emotions and my actions, regardless of circumstance,sets me apart from other men.

MORAL COURAGEIntegrity to do the right thing even when nobody is looking.

Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.

HUMILITYBe the quiet professional.

I do not advertise the nature of my work, nor seek recognition for my actions.

CREATIVITYWe expect innovation and open-mindedness.

Thinking outside the box and out-think the enemy.

TEAM-ABILITYAble to lead and the able to follow.

Putting Country, Team and Teammate before self.

RESILIENCYNever quit, persevere and thrive on adversity.

The ability to recover from hardship, every time.  I will draw on every remaining ounce of strength to protect my teammates and

to accomplish our mission. I am never out of the fight. I will not fail.