The Four C’s of Mental Toughness

by Alex Barene, Mental Performance Coach

Mental toughness is both a trait, something we have, and a state, something we do. Further, it contains cognitive (thoughts), affective (emotions), and behavioral (action) properties. Cognitive factors relating to mental toughness include our internal beliefs, our self talk, and the way we think about ourselves. Affective factors include emotional and arousal regulation. Behavioral factors can include preparation, routines, goals, and other skills that we actually perform. These cognitive, affective, and behavioral factors help us positively adapt and cope with stressful situations.  They also serve as protection to our self-esteem and self-efficacy.

The Four Cs of Mental Toughness:

Control

is having the ability to be the influence, rather than be influenced, to be proactive rather than reactive. It is having the ability to control your emotions, behaviors, and remain poised. Control helps us remain focused on the task at hand. When we have the ability to control our emotions, we can recognize when our emotions are causing our level of arousal to vary, which can lead to loss of concentration. Remember who’s in charge here; it’s you!

Commitment

means pursuing goals, and focusing our time and energy on achieving them. When we pursue goals, we are likely to encounter challenges. Being committed is about remaining dedicated to and determined despite setbacks on the path to achieving our goals. 

Challenge

This is about how we appraise possible hardships/stressors. Do we perceive hardships as threats, or as opportunities for growth? Do we crumble under pressure, or rise to the occasion? Athletes who are able to take on the challenge stay the course, remain committed to their goals, and trust in the process they have developed. A determining factor in resilience will be whether you perceive stress as a challenge and decide that you’re up for it!

Confidence

is the ability to maintain self-belief despite setbacks. Athletes who are confident have strong self-talk, set task and process goals, and TRUST their training. Self talk is key here. The more athletes repeat a thought or phrase to themselves, the more likely it is to become a belief. Athletes who think positively about themselves, their training, and their competence, believe in their abilities and are confident when it matters most. You’ve been training for this. You’re ready!

by Alex Barene, Mental Performance Coach