Mental skills can help with everyday challenges as well as performance under pressure, from managing stress to learning a new skill. They can be developed through practice and adapted to individual goals, according to the source article.
The six tools it highlights are deep breathing, relaxation techniques, self-talk, reset routines, cognitive reframing and visualization. Deep breathing may help people refocus and manage their physical response in challenging situations. Relaxation methods include diaphragmatic breathing, progressive muscle relaxation and meditation.
Self-talk can serve different purposes: instructional cues help guide a task, while motivational phrases can support confidence and drive. The article gives “pull, breathe, kick, glide” as an example of a cue for learning the breaststroke.
A reset routine is designed to help someone recover after a mistake or distraction. It can involve acknowledging what happened without judgment, taking a slow breath and using a brief cue to return attention to the task, such as “Next play.”
Cognitive reframing means identifying unhelpful thoughts, examining them and replacing them with realistic, practical alternatives. The aim is not forced positivity, but language that supports a person in moving forward after a setback.
Visualization, or mental rehearsal, involves imagining a task to help prepare for carrying it out. The article says this can support mental control, technical skills and self-confidence, either on its own or alongside other training.
These techniques are accessible, but the article stresses that mental skills need consistent practice to be useful under pressure. It recommends starting with one or two tools that fit a person’s needs and building from there.
Sources: Psychology Today.