developing mental toughness · 2020. 7. 6. · developing mental toughness #gwasanaethaucyhoeddus...

22/05/2018

1

#GwasanaethauCyhoeddus#PublicServiceWales


Developing Mental Toughness

‘Understanding our personal resilience’

Zoe Sweet, Director of Organisational Development

22/05/2018

2


Self Assessment

Learning About You


What is MENTAL TOUGHNESS?

“A personality trait which determines in large part how people deal with

challenge, stressors and pressure .... irrespective of prevailing

circumstances”

It’s universal – it’s applicable in many walks of life.

22/05/2018

3


OriginsIt has origins in the world of the academic and the practitioner. Resilience - Health psychology - Commitment, control – a passive conceptHardiness - Commitment, Control + Challenge –becoming proactive‘Dienstbier’ - Physiological toughening = psychological tougheningSports Psychology - MT can help lesser athletes beat more able athletes - Often mentioned, poorly definedFinally…Prof Peter Clough, Chair of Psychology at University of ManchesterDefined MT in useful detail & added a fourth dimension – Confidence


Understanding Mental ToughnessMental Toughness 4 C’s has 4 components:

22/05/2018

4



22/05/2018

5


Commitment“stick-ability”. Describes to what extent you will “make promises” and the extent to which you will keep those promises.

Those promises can be made to others or to themselves.

When asked to do something to a target by a certain time & date do you instinctively think:“I’ll go for that and I’ll do what it takes” or“I’ll never manage that – I’ll look stupid when I fail”.

CommitmentMeasure the ability of individuals to carry out tasks, despite obstacles and

barriers

Lower scores Higher scores

Handle multi tasks

Achieve against tough deadlines

Trusted to key tasks by others

Feels overwhelmed with many tasks

Likes to be free from delivery constraints

Unwilling to tackle obstacles

22/05/2018

6



Control “Can do”. Describes to what extent you believe you shape what happen to you and manage your emotions when doing it.

There are two components :§Life-Control§Emotional Control

When asked to do something , is your default response:“I can do it …. without needing to check if it is possible”“I’ll stay in control of my emotions”

22/05/2018

7

Life ControlA measure of self worth. Indicates the extent to which we believe we shape what

happens to us...or the other way around

Lower scoresCan feel stretched with

modest workloads – poor at time management

Will tend to blame outside factors for preventing

success

Will panic when given assignments

Higher scores

Happy to take on multiple commitments and know how to deal with them

Tend to see others as problems...which can be

handled

Emotional ControlMeasure the extent to which we control our anxieties and our emotions and reveal our

emotional states to others

Lower scoresFeel things happen to them

Show emotions when provoked or challenged

Anxious

Higher scores

Feel they shape what happens

Good at controlling emotions

Difficult to provoke or annoy

Do not appear anxious

22/05/2018

8


Understanding Mental Toughness‘Emotional Control’ ‘Life Control’


Resilience

Resilience is often defined as a function of Control & Commitment.

Resilience represents the ability to deal with an adverse situation and still complete some or all of what you had set out to do.

Mental Toughness broadens this concept by adding two more components – Challenge and Confidence. This introduces a more pro-active element.

22/05/2018

9


Challenge

“Drive”. Describes to what extent you challenges, change, adversity & variety as opportunities or as threats.

When asked to do something significant or challenging is your immediate response to say:

“That’s great – I look forward to whatever emerges” or“Oh no! I like things the way they are –I'm frightened by what might happen”

ChallengeMeasures how see challenge and change. Do we perceive it as an opportunity...even

exciting. Or do we see it as a threat?

Lower scoresDon’t like sudden changes

Don't like shocks

Fear of failure

Avoid effort

Intimidated by challenges

Higher scores

Like challenge

Easily bored – will seek change

Provoke

Like problem solving

Work hard

22/05/2018

10


Confidence “Self Belief”. Describes to what extent you believe you have the ability to deal with what will face you and the inner strength to stand your ground when needed.

There are two components :Confidence in AbilitiesInterpersonal Confidence

When doing something and you face a problem, is your default response:“I have the capability to plough on?I’ll deal with those who get in my way?”

Confidence in AbilitiesA measure of self esteem, identifying the extent to which you feel worthwhile and in

need of external validation

Lower scoresProduce minimal responses

in letters, memos, etc

Will be reluctant to express a view in discussion or debate

Will be reluctant to ask questions “in case it makes

me look stupid”

Reluctant to do presentations or oral work

Higher scores

Happy to ask questions

Happy to provide full responses to questions and

in exams

Don't need others to tell them they can do it or to

encourage them.

22/05/2018

11


Interpersonal ConfidenceMeasures the extent to which we are prepared to assert ourselves and our

preparedness to deal with challenge or ridicule.

Lower scores Higher scoresWill argue their corner –

especially if they believe they are right

Will get ones own way – even when others may have a

better case

Wont allow others to orally dominate

Will have a “go” and enter a conversation.

Will back down quickly when challenged

Will allow others to dominate debates – even

when they are more knowledgeable and more

expert

Will have difficulty dealing with assertive

people/teachers

22/05/2018

12


Understanding Mental Toughness‘Interpersonal Confidence’

‘ Confidence in Abilities’

The Four C’s‘I really believe I can do it’

(I can keep my emotions in check when doing it)

‘I promise to do it’ (I’ll do what it takes to deliver it

– hard work)

‘I am motivated to do it – I can see the benefit’

(Setbacks can make me stronger)

‘I believe I have the ability to do it’ (I can stand my ground if I need

to)

22/05/2018

13


Score - Learning About You


What do you need to do differently?

22/05/2018

14


Developing Mental Toughness


Developing Mental ToughnessInterventions fall into 7 broad areas:

1 Positive thinking – affirmations, think three positives, turning negatives into positives, etc.2 Visualisation – guided imaging, using your head to practice, etc.3 Anxiety Control – relaxation techniques, breathing, etc.4 Attentional Control – focus, dealing with interruptions 5 Goal setting – SMART, balancing goals, how to deal with big goals, etc.6 The test itself + feedback – people respond to the feedbackPlus Biofeedback – monitoring self, guiding selection and adoption of tools and techniques

These all help to develop the capability to deal with stress, pressure and challenge and, where appropriate, to cope with these.

22/05/2018

15


Developing Mental ToughnessInterventions

Attentional Control


DMT – Attentional Control

The underlying principle§ Focus, sustained attention and concentration, enables us to

do work better and for longer§ Obstacles, interruptions and distractions undermine that

capability

§ Average attention span is around 8 minutes§ Each time we interrupt an intellectual activity, like study or

writing a report/essay, we lose up to 30% of the mental work we did in the last session. i.e. We lose around 3 minutes.

§ Studies show that we can easily improve attention span to 45 – 120 minutes.

22/05/2018

16


DMT – Attentional Control

§ Listening to music while you work, doesn’t work!

§ The trick is to “empty the mind”§ Attentional control is best “learned” not

“taught” through experiential methods § Music can still the mind before work to

achieve attentional control!

• Impacts on: § Commitment § Confidence in abilities§ Emotional control


DMT – Attentional ControlInterventions

§ Minimising unwanted interruptions§ Focusing

– number grids– stork stand– Stroop test (colours and words) – Bop-It– Luminosity web site– Brain Gym (web-site)

§ Computer and card games – E.g.: Nintendo brain training, etc.– E.g: bridge, whist, etc

22/05/2018

17


Attentional Control – ‘Stroop Test’

You will see a series of slides which show:

A 5X5 grid of 25 words describing colours – some are the same colour as the word, others are in different colours to the word they describe. E.g. RED and RED.There are 4 rounds.You have 8 seconds to look at each slide and decide which words are in the same colour they describe.You have 8 seconds to record this between each slide.The slides move forward automatically once started.



ORANGE RED PURPLE

YELLOW BLUE GREEN

22/05/2018

18



Matching colours to their name

Get ready!


Attentional Control – ‘Stroop Test’1. WHICH TWO MATCH THEIR COLOURS ?

22/05/2018

19



Round 1

Record which two words arethe same colour as the word

they describe



BLUE YELLOW PURPLE ORANGE RED

GREEN BLUE YELLOW PURPLE BLUE

PURPLE BLUE GREEN YELLOW ORANGE

ORANGE GREEN YELLOW RED PURPLE

BLUE RED RED GREEN ORANGE

22/05/2018

20



Round 2


they describe



ORANGE BLUE GREEN RED YELLOW

YELLOW GREEN PURPLE BLUE ORANGE

PURPLE BLUE ORANGE GREEN YELLOW

RED PURPLE BLUE RED RED

GREEN ORANGE PURPLE BLUE YELLOW

22/05/2018

21



Round 3


they describe


Attentional Control – ‘Stroop Test’4. WHICH TWO MATCH THEIR COLOURS ?BLUE YELLOW PURPLE BLUE YELLOW

RED YELLOW RED PURPLE BLUE

ORANGE RED GREEN ORANGE BLUE

GREEN YELLOW ORANGE BLUE PURPLE

YELLOW PURPLE ORANGE RED GREEN

22/05/2018

22



Round 4


they describe



Now check your answersRound Colours

1 Green, Blue

2 Green, Purple

3 Blue, Red, Green

4 Red, Yellow

22/05/2018

23



WHICH TWO MATCH THEIR COLOURS

HOW DID YOU DO?


22/05/2018

24


Developing Mental ToughnessPositive Thinking§Attitude (Positive Thinking) ladder§Affirmations§Mental thought stopping§Physical thought stopping§Think three positives§Five good things & five negative things about me§Turn negatives to positives§Heroes and Heroines§What will I do tomorrow?§Self-talk

Anxiety Control§Self talk§Controlled distraction§Thought stopping§Relaxation techniques: cope with what you can’t control

Controlled breathing (diaphragmic, alternate nostril, three part)Guided imagingProgressive muscular relaxation (PMR)Sarnoff SqueezeBreathing rates exerciseEar TapSmile and laugh

Visualisation§Find a common object (you know well)§Examine it until you know it in detail§Close eyes, imagine you are still studying object§Continue for 2 minutes§Open your eyes and look at real object§Did your image differ? How. §Repeat. §Then repeat with different object


Talent x effort = skill

skill x effort = achievement

Intentional Effort

Prof. Angela Duckworth 2015

22/05/2018

25


Present Action & Future Intent

‘Don’t waste mental energy asking yourself if you CAN do something. Just do it. You’ll surprise yourself. I did.’

‘Be mindful of the link between present action and desired future outcome. Ask yourself: if I repeat today’s actions 365 times, will I be where I want to be in a year?’

Roz Savage MBE.


22/05/2018

26


Diolch, parhau gyda’ch dysgu…

www.llyw.cymru/academiwales

Tanysgrifiwch i’n Bwletin Cyfleoedd:

[email protected]

@academiwales

Thank you, continue your learning…

www.gov.wales/academiwales

Subscribe to our Opportunities Bulletin:

[email protected]

developing mental toughness · 2020. 7. 6. · developing mental toughness #gwasanaethaucyhoeddus...

Documents