3 Tips to Master Mental Toughness: Keep the Good Vibes Flowing

Photo Courtesy: Peter H. Bick

By Nikki Cannon, Swimming World College Intern

I remember the moment very clearly; I was a junior in college and we were racing one of our top competitors in a dual meet. Although not a championship format, the meet was still very important for our season, and I knew that being at my best would help. I felt the nerves flowing throughout my body and went over a mental checklist of what I needed to do in the race.

“Don’t go out slow,” I thought to myself. “Don’t mess up the turns, and don’t come up too early off your walls.” The referee blew his whistle and without another moment to think the race had begun. Not surprisingly, my time was dismal.

My coach was at a loss for advice. “You went out too slow, you didn’t stay under on any of your walls…what were you thinking?” she asked in a tone that simultaneously instilled shame and deep fear in a way that only coaches can.

Photo Courtesy: Peter Bick

What was I thinking? I reflected as I warmed down. Hadn’t I gone in with the best of intentions? Hadn’t I made sure to cover the keys to a good race?

Maybe you’ve experienced something like this. You go to a race with all of the right details in mind and seem to come up empty-handed. You practice being a strong mental competitor, yet when it comes to race day something happens and it all seems to fall apart.

Alas, worry no more, for I have come to some conclusions about being the best mental warrior you can be. Here are three ways to master mental toughness.

1. Take Out the Negatives

Mar 21, 2015; Greensboro, NC, USA; Missy Franklin after winning the 200 backstroke finals during NCAA Division I Swimming and Diving-Championships at Greensboro Aquatic Center. Mandatory Credit: Evan Pike-USA TODAY Sports

Photo Courtesy: Evan Pike – USA TODAY Sports Images

So what went wrong? I had my list in mind, reviewed it with confidence, and yet ironically failed at everyone of my key points in the race. Why? Well, for starters, I was not reviewing what I should be doing, only what I should be avoiding.

What if I had told myself to get out fast, nail my turns, and push my under waters? Those statements hold so much more power than “don’t do that,” or “don’t do this.” Your body and mind only hear the action, and thus do the affirmative. Make sure your inner dialogue is full of positive, affirming language!

2. Create an Environment that Allows Success

Photo Courtesy: Peter H. Bick

Some people thrive on pressure and some people do not. Personally, I found myself putting a lot of unneeded pressure on myself throughout my swimming career. If I didn’t do well, the team would lose, or my coaches would be mad at me, or teammates would be let down. Often times, I compared the moments before I raced to The Hunger Games when Katniss was about to be released from the tube.

Those thoughts did not create a space where success was possible. I either did well or I failed. The extreme of those two options did not allow me to grow as a swimmer or racer.

If you need more pressure, then create that space within yourself. The key is knowing what you need and being in charge of how you feel.

3. Fake it Until You Make It

Photo Courtesy: Jeff Commings

Trying to switch from a negative mindset to a positive one was quite the journey for me. I often felt silly saying positive affirmations to myself. But I began to notice that even little changes could make a huge difference. For example, I would try and say, “I’m excited” instead of “I’m nervous.” At first it felt awkward and unlike me, but it truly began to change how I viewed racing.

Ultimately remember to have fun. I regret the moments I fretted away by worrying. Swimming may be your life, your identity, and your momentary purpose, but if you can’t have fun with the sport, then all of that doesn’t matter.

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Andi Cannon

8 years ago

Excellent information/advice. Your thoughts/words are some that we can use in many areas of life. Enjoyed the article very much.