Demystifying Mental Toughness
Demystifying Mental Toughness is for people who want to reach their goals faster and are curious what high performing athletes and professionals do to fulfil their potential. David Charlton shares insights, strategies and stories from leading athletes, coaches, psychologists and specialists to help you perform to your optimum level on a more consistent basis. If you’re a motivated athlete, coach, sport psychologist, mental game coach or executive listen in for proven and practical advice in this podcast.
info_outline
234 How To Combat Overthinking In Sport #BITESIZE
04/19/2024
234 How To Combat Overthinking In Sport #BITESIZE
How often in sport do you see an athlete make the wrong decision under pressure? Often I’d say! Even at the highest level in elite professional sport. Indecision, overthinking, paralysis by analysis, having too much time to think of the consequences, a lack of trust in skills or fear are often the reasons for poor decision making. In this short bite-sized episode, Paul Phillips an author and culture developer and I discuss overthinking in sport where we share some helpful tips so that you can deal better with pressure in the moment. Key Learning Points: Helping athletes generate behaviours before thoughts and emotions is a helpful skill. James Clear’s two-minute rule in the book Atomic Habits is a useful approach to take when you are feeling indecisive. In rugby the size of an opponent can trigger fear responses, overthinking and poor decision making. Visual, kinaesthetic and auditory cues and triggers are helpful in overcoming fear, Using metaphors such as images of animals or superhero’s is a helpful trigger for adults and children. Spending time with process training, practicing and rehearsing pre-shot and pre-performance routines are hugely beneficial. Connect with Paul Phillips Connect with David Charlton , , and To Listen to Podcasts To Help Overthinkers Helpful Resources For The Overthinker
/episode/index/show/demystifyingmentaltoughness/id/30895043
info_outline
233 How To Help A Young Footballer Overcome Fear
04/16/2024
233 How To Help A Young Footballer Overcome Fear
In the last of this 3 part series created for parents of young adults and kids who play football or soccer I discuss how fear can wreck a youngsters fun and enjoyment on the pitch. Common responses to fear before matches include performance anxiety, physical sickness, feigning injury and refusing to play. It’s a hugely difficult challenge to navigate as a parent therefore I share a tool connected with mindfulness which can help ease the young footballer’s anxieties. Connect with David Charlton , , and Relevant Resources To Help Parents
/episode/index/show/demystifyingmentaltoughness/id/30842013
info_outline
232 How To Remain Composed As a Goalkeeper Under Pressure #BITESIZE
04/12/2024
232 How To Remain Composed As a Goalkeeper Under Pressure #BITESIZE
What is the most mentally challenging position on the football or soccer pitch? Many people would argue it’s the goalkeeper. Common psychological challenges goalkeepers face include; coping with mistakes and bouncing back strongly, dealing with tough and physical opponents, playing the ball out from the back with their feet in uncomfortable situations, communicating effectively with team-mates, selection issues and dealing with time on the bench. Today, Andy Elleray, an author and goalkeeping coach, who has worked for clubs such as Chelsea and Bristol Rovers tells me about mental toughness and how it applies to goalkeeping sharing some advice, I also provide a suggestion on how goalkeepers can help themselves remain calm and composed when faced with difficulties on the pitch. Key Learnings All goalkeepers make mistakes. Being able to accepts making mistakes and move on is a skill that goalkeepers can develop. Helping goalkeepers master the controllables is essential. Trigger words or physical triggers (using sweat bands or super-hero bands) can help goalkeepers move on more quickly from mistakes. Try the calm and composed face exercise to help you. Connect with David Charlton , , and Connect with Any Elleray Twitter: @andyelleray / @lilys_goal Relevant Podcast Episodes Other Valuable Football or Soccer Resources
/episode/index/show/demystifyingmentaltoughness/id/30791888
info_outline
231 The Relationship Between Self Esteem, Fun and Football Performance
04/09/2024
231 The Relationship Between Self Esteem, Fun and Football Performance
In the second of 3 episodes created for parents of young people who play football I carry on the conversation about enjoyment on the football pitch. Where on this occasion I introduce the relationship between enjoyment in football, the impact of playing poorly, performance levels and self-esteem. I go on to discuss what self esteem is, what you could expect from someone with high self-esteem and factors that can contribute to low self-esteem. In addition, I touch on life control and “having a can-do attitude”, a measure of mental toughness that is connected with self-esteem, and the complexities surrounding self-esteem at a young age. You can also expect some helpful advice on how to help young footballers who face this challenge and struggle with feelings of low self-esteem. Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/30742348
info_outline
230 How To Help Perfectionists Recapture The Fun Part Of Their Sport #BITESIZE
04/05/2024
230 How To Help Perfectionists Recapture The Fun Part Of Their Sport #BITESIZE
Today, with my colleague Dr Alessia Bruno we discuss the downsides to perfectionism and how many athletes can get obsessed by their sports, training harder and harder, pushing themselves to the limit. The result can then be burnout, playing in fear or a lack of enjoyment. Enjoy tuning in! Key Learning Points Sport can be seen as a job by perfectionist athletes. When searching to get better, the perfectionist can lose the ability to perform with freedom and trust. Physically the perfectionist athlete can become tense and rigid losing control of their fine motor skills, rhythm and timing. Striving for perfection can lead to loss of enjoyment. Visualisation is a great tool when trying to reconnect with the fun and playful part of your personality. Connect with Alessia Bruno Connect with David Charlton , , and Relevant Podcast Episodes To Help Perfectionist Athletes Relevant Blogs To Help You Deal Better With Perfectionism
/episode/index/show/demystifyingmentaltoughness/id/30682958
info_outline
229 How To Help a Kid Who Isn’t Enjoying Their Football
04/02/2024
229 How To Help a Kid Who Isn’t Enjoying Their Football
This is the first of 3 episodes created for parents of kids who play football with their enjoyment and the possibility of quitting playing football the topic I discuss today. When thoughts of quitting are considered, it can be very challenging for some parents to navigate as they try to decide the best route to take despite different pressures associated with the decision. Therefore, I share some resources that you can use to better understand why you want your kid to play football and also why they want to play football too. Using the resources can be a helpful way of processing your thoughts and feelings as a parent, as well as, opening up conversations with your children. This can then go on to better inform any decisions that you decide to make. Connect with David Charlton , , and Relevant Resources To Help Parents
/episode/index/show/demystifyingmentaltoughness/id/30626918
info_outline
228 Lessons From Overconfident Golfers That Can Help You Perform Better
03/29/2024
228 Lessons From Overconfident Golfers That Can Help You Perform Better
A lot of golfers lack confidence and trust in their ability to execute shots and putts and shoot the scores that they are capable of. As a result, they often cause themselves problems by the decisions that they make. Common things I notice are over practicing, reactively practicing, an over reliance on YouTube coaching and a quick fix mentality. On the course they are then guilty of overthinking, complicating the game with too many swing thoughts, trying to control their swing, temper tantrums and a lot more… In today’s short bite-sized episode well renowned Performance Psychologist to many PGA tour players Gio Valiante talks about over-confident and cavalier golfers and the challenges that they can face. However, as most golfers or athletes who contact Sport Psychologists are bringing problems to overcome, David challenges you to learn some lessons from the overconfident golfer. Key Learning Points: An over-confident golfer is likely to take risks. Cavalier golfers will trust their technique and swing automatically with a quiet mind. Bodily tension and heart rate will be reduced in the over-confident golfers. For golfers lacking in confidence, you could recognise that your thoughts, moods, physiology, behaviours, and values are all interconnected, and that changing one, changes others, and ultimately could lead to better golf without changing your technique. Connect with Gio Valiante Connect with David Charlton , , and To Listen to Other Useful Podcast Episodes For More Resources so You Can Shoot Lower Scores on The Golf Course
/episode/index/show/demystifyingmentaltoughness/id/30581518
info_outline
227 How To Improve Football Coaches And Player Relationships
03/26/2024
227 How To Improve Football Coaches And Player Relationships
A football coaches role is multi-faceted from being knowledgeable about tactics and technical aspects of the game to being well versed in their understanding of physical attributes and diet. Psycho-social aspects also form a big part of the role too. Developing, managing and disciplining players whilst trying to get the best out of them, day in day out is far from an easy job. This forms the motivation behind this podcast episode, the last of a 3-part series aimed to support football coaches. You’ll hear me discuss self-determination theory and the importance of being connected to each other as a coach/player, player and coach personality types as well as social and task leadership. Enjoy tuning in! Connect with David Charlton , , and Relevant Helpful Resources To Improve Football Coach Player Relationships
/episode/index/show/demystifyingmentaltoughness/id/30542443
info_outline
226 Helping Athletes Who Have Strong Physiological Responses To Fear #BITESIZE
03/22/2024
226 Helping Athletes Who Have Strong Physiological Responses To Fear #BITESIZE
Fear is evident in every sport and affects athletes and performers differently. From overthinking to strong physiological responses in an athlete’s body. Decision making is then naturally impeded, impacting performance levels. In today’s episode an inspirational Olympian, Dan Steele offers insights into how he dealt with an accident whilst competing in bobsleigh and then managed to head back up the mountain to compete again despite losing control of his thoughts and having serious doubts and fears about dying. David Charlton then goes on to share a strategy that you can use to reduce any physiological responses that you have to fear and quieten your mind in the process too. Key Takeaways include: Death often crossed your mind in bobsleigh as it was like riding a crazy rollercoaster. All athletes get scared; fear is unavoidable and part of sport and life. Fear has an essential role to play in our survival. When frightened or scared an athletes breathing is likely to increase, as does their heart rate, peripheral blood vessels in the skin constrict, whereas central blood vessels around vital organs dilate to flood them with oxygen and nutrients. Muscles are pumped with blood and can become tighter too impacting on motor skills. Connect with Dan Steele: Connect with David Charlton , , and Relevant Podcast Episodes To Help You Cope Better With Fear Other Relevant Blogs And Resources To Help You Reduce Your Fear Responses
/episode/index/show/demystifyingmentaltoughness/id/30491873
info_outline
225 How To Offer Footballers Process Driven Feedback In Training
03/19/2024
225 How To Offer Footballers Process Driven Feedback In Training
It’s very easy as a football coach to offer short snippets of praise such as “great goal” or “good pass.” However, is this actually helpful for the footballer? In this episode of Demystifying Mental Toughness, the second of a 6 part series I argue that yes it is helpful, especially for those players who gain confidence from coach praise and compliments. However, if you as a coach challenge yourself to offer players more in terms of process driven praise and feedback you can enhance their learning so much more and shift their focus on to more helpful things. Feel free to tune in, where I’ll encourage you to think about what helpful emotions and actions you are looking for your players to experience in different situations and how you can help them. Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/30419223
info_outline
224 How To Help Professional Rugby Players Perform Better Under Pressure #BITESIZE
03/15/2024
224 How To Help Professional Rugby Players Perform Better Under Pressure #BITESIZE
In episode #224 of Demystifying Mental Toughness, I share part of a conversation with Aaron Walsh a Mental Performance Coach with many Elite Professional Rugby Players. We discuss whether elite professional rugby union players view mental toughness as something that they can develop, our role as Sports Psychology practitioners in measuring performance as well as coaches influence in the development of psychological characteristics and skills. Key Learning Points: Educating people in sport on the integration of Sports Psychology and Mental Skills is very important. Creativity is essential to thrive as a Sports Psychology Practitioner or Mental Performance Coach. Measuring the impact of our work as a practitioner is vital when working in a team setting. Many players hate Mondays after a poor performance where they are often shamed in front of others or video footage is taken and critiqued in an unhelpful manner. Connect with Aaron Walsh Connect with David Charlton , , and To Listen to Rugby Orientated Podcast Episodes Helpful Rugby Orientated Resources
/episode/index/show/demystifyingmentaltoughness/id/30373333
info_outline
223 What Is Helpful And Unhelpful About Outcome Talk
03/12/2024
223 What Is Helpful And Unhelpful About Outcome Talk
In and around most football clubs you’ll hear statements like “this is a MUST win game today,” “we HAVE to get 3 points today” or “great GOAL”. It’s common and very natural to be talking like this, to be talking about outcomes and results - though is it helpful? This is what I unpick in today’s episode of Demystifying Mental Toughness, the 1st of a new 6 part series where I share some thoughts on why we may fall into the trap of talking so much about outcomes and results. I also look to challenge football and soccer coaches to consider the emotions and subsequent behaviours that are associated with such outcome talk for themselves and for their players. Enjoy tuning in! Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/30326353
info_outline
222 How To Help Athletes Who Freeze Under Pressure #BITESIZE
03/08/2024
222 How To Help Athletes Who Freeze Under Pressure #BITESIZE
Hypoarousal – what is it in a performance context? It is our freeze response, when our mind and body shuts down when we are faced with significant pressure, at least in our own minds. In today’s episode I discuss with Ruth Chiles, author of The Focal Dystonia Cure how athletes and performers who experience this freeze response can help themselves. Ruth goes on to share some practical tips that can hugely benefit many people. Key Learnings Brainspotting an approach developed by a New York psychologist called David Grand helps to rewire parts of the brain so that people can respond differently in specific situations. In a performance context, we spend a lot of time in survival mode which can impede fluidity, enlarge muscles and inhibit your fine motor skills. Practicing interoceptive awareness exercises can be very helpful for self-regulation. Centering practices can calm our nervous system. Connect with David Charlton , , and Connect with Ruth Chiles Relevant Podcast Episodes Ep142: Alessia Bruno - Is Striving for Perfection a Good Thing in Gymnastics? Relevant Blogs
/episode/index/show/demystifyingmentaltoughness/id/30286418
info_outline
221 How To Use Pre Performance Routines When The Pressure Is On #BITESIZE
03/01/2024
221 How To Use Pre Performance Routines When The Pressure Is On #BITESIZE
In today episode, I'm joined by former international cricketer and Senior Leadership Coach, Jeremy Snape. Jeremy and I discuss pressure, where he explains why our brains can be hijacked and hinder our performance. He also shares some great advice on using pre-shot or pre-performance routines as a way of mentally preparing yourself to execute your skills. Key Learning Points: Our brains are built for safety. Seek to focus on your body, breathing and self-talk to help you stay in the moment. Understanding how you can remain calm and instinctive will help you perform at your best under pressure. To slow yourself down and focus on the “next ball only” is a helpful psychological approach. Connect with Jeremy Snape Connect with David Charlton , , and Relevant Podcasts For More Resources for Cricketers
/episode/index/show/demystifyingmentaltoughness/id/30169208
info_outline
220 How To Build Mental Health Literacy In Your Organization #BITESIZE
02/23/2024
220 How To Build Mental Health Literacy In Your Organization #BITESIZE
In today’s short episode, Dr Paul Gorczynski who has worked with the International Olympic Committee (IOC) shares his knowledge of mental health literacy in particular offering some excellent advice for decision makers in organisations who are looking to develop and implement mental health literacy strategies. Key Learnings Mental health literacy refers to the knowledge and understanding of mental health. It can play a part in helping people to recognize signs and symptoms of mental illness. Mental health literacy involves understanding causes and risk factors, and signposting to appropriate resources and support. In organisations mental health literacy projects can help to shift cultures in relation to how mental health is viewed. Incorporating mental health literacy into the values and mission of organisations can take time. Connect with David Charlton , , and Connect with Dr Paul Gorczynski Relevant Podcast Episodes Relevant Blogs
/episode/index/show/demystifyingmentaltoughness/id/30064783
info_outline
219 Golfers: How To Improve Your Putting With A Quiet Eye Approach
02/16/2024
219 Golfers: How To Improve Your Putting With A Quiet Eye Approach
Many golfers get drawn into overthinking situations and overanalysing technique which leads to indecision and a lack of trust in putts and shots. Overtime, some players can then become overly anxious and nervous trying to control their movements and misplacing their focus. When putting this can be a big issue for many golfers especially when faced with short putts. In today’s short bite-sized episode Dr Brian Hemmings shares with you a very helpful and solution-based approach that can make sure that you don’t fall into this trap when he talks about quiet eye training. Key Learning Points: A large part of a sports psychologist’s role in helping golfers is developing positive relationships. Quiet eye training is very helpful for improving short putting. Where do you focus when putting? At the target or on your hands or putter? Keeping your eyes on the back of the ball past impact is an important factor in good putting. Connect with Dr Brian Hemmings Connect with David Charlton , , and To Listen to Other Useful Podcast Episodes For More Resources so You Can Shoot Lower Scores on The Golf Course
/episode/index/show/demystifyingmentaltoughness/id/29971483
info_outline
218 Mental Toughness In Football: How To Deal With Criticism #BITESIZE
02/09/2024
218 Mental Toughness In Football: How To Deal With Criticism #BITESIZE
In today’s short BITE sized episode HCPC Registered Sport Psychologist, Michael Caulfield tells me about the challenges and pressures that elite professional football brings whether you are a manager or player. He shares his thoughts on what mental toughness is in this environment as well as offering insights into his role as a Sport Psychologist when working with and supporting managers in the English Premier League. Key Learning Points: Rejection and dealing with losses can be uncomfortable yet is something that we all face. Mental toughness in elite professional football comes in two forms: off the pitch – and being able to deal with the scrutiny and immense criticism that will come your way. On the pitch it is to have the courage to still want the ball when you or your team is having a difficult time. When working with big names being comfortable in your own skin is essential. Connect with Michael Caulfield: Email: Connect with David Charlton , , and Helpful Podcast Episodes Other Valuable Soccer or Football Resources
/episode/index/show/demystifyingmentaltoughness/id/29860388
info_outline
217 How A Marginal Gains Approach Can Help You Perform Better #BITESIZE
02/02/2024
217 How A Marginal Gains Approach Can Help You Perform Better #BITESIZE
Marginal gains is an approach that was created by Dave Brailsford with British Cycling which led to many years of success. It’s an holistic approach where you can reflect on your habits and behaviours, looking for small 1% improvements to ensure you give yourself a better chance of success. In this short episode double Olympian and now, a motivational speaker and executive coach Chris Cook tells me about his experience of implementing a marginal gains approach. The emotion associated with such innovation and the results too. Key Learning Points: How can I swim 2 lengths of the pool faster was a question Chris often asked himself with the help of a Sports Psychologist. It helped him simplify his approach and question why he did what he did on a daily basis. Being triggered by something often is caused by some sort of inner conflict. Seek to explore it. Connect with Chris Cook Connect with David Charlton , , and To Listen to Relevant Episodes to Improve Your Rest and Recovery Other helpful resources to help you learn how to perform better
/episode/index/show/demystifyingmentaltoughness/id/29752728
info_outline
216 Self-Care: How to Prioritise Rest and Recovery #BITESIZE
01/26/2024
216 Self-Care: How to Prioritise Rest and Recovery #BITESIZE
Commitment is the ability to make and keep our promises which some people can find difficult. Especially as our journeys are often littered with challenges whether that is injuries, loss of form, loss of confidence or technical difficulties. In these moments, some athletes work harder but not smarter. Some cultures promote this “you’ve just got to work harder” attitude too and ignore the importance of rest and recovery. Therefore, this short bite sized episode, is all about educating you on why rest and recovery can aid your performances. Where well-esteemed strength and conditioning coach, Nick Grantham, talks about rest and recovery and how you can go about prioritising methods to help you stay in peak condition in the long term and be able to keep those promises that you made to yourself. Essential Learning Points In team sports an individual’s needs can sometimes be overlooked. It’s important to understand if your recover strategies are working for you. Coaches should prioritise athlete input and collaboration for optimal performance. Providing athletes with autonomy in recovery choices can increase motivation and self-belief. Nick developed the Recovery Pyramid with Mark Jarvis to provide a logical structure for recovery interventions in sports. Connect with Nick Grantham Connect with David Charlton , , and To Listen to Relevant Episodes to Improve Your Rest and Recovery Other Helpful Resources
/episode/index/show/demystifyingmentaltoughness/id/29647113
info_outline
215 How Ice Swimming And Cold Immersion Can Help You Take Control Of Your Destiny
01/19/2024
215 How Ice Swimming And Cold Immersion Can Help You Take Control Of Your Destiny
On this episode of Demystifying Mental Toughness, David talks to Team GB Ice Swimmer, and Owner of H2O Trails, Fenwick Ridley. We chat about ice swimming and mental toughness, cold water immersion and it’s effects on the mind and body. How cold water can have a positive impact on mental health and help you embrace the feelings of discomfort. Feel free to tune in! Key Learning Points: Mental Toughness comes from someone who has got very specific attributes including perseverance and a high level of focus. As well as a balanced perception, understanding that it's going to be okay and I've got the right tools with me to do whatever you want to do. Reading the body's signals is vitally important when you are an ice swimmer. Understanding your hydration, fuel, sleep, stress and recovery. Cold water is great at tackling inflammation and improving mental health. Ice swimming can be very peaceful. It’s very easy to get in your own way, cold water can help you overcome your inner voice. Cold water helps you get comfortable being uncomfortable. Connect with Fenwick Ridley Connect with David Charlton , , and Relevant Podcast Episodes Relevant Resources on Breathwork, Relaxation and Deliberate Cold Water Immersion
/episode/index/show/demystifyingmentaltoughness/id/29524523
info_outline
214 How To Create Helpful Eating Habits To Benefit Your Sport Performance
01/12/2024
214 How To Create Helpful Eating Habits To Benefit Your Sport Performance
In this episode, Ellen McDermott an Elite Professional Cyclist and Performance Nutritionist, shares her journey from novice to becoming an elite professional cyclist, taking part in the 2023 World Gravel Championships in Italy. She discussed challenges that she has faced and how she has dealt with them. She also shares why a well thought out nutritional plan is vital to optimise your performance and recovery. We talk about ideas that can aid your knowledge on nutrition for endurance sports, as well as other sports too. Enjoy tuning in! Key Learning Points: Ellen’s typical training week at present is between 20-25 hours. The use of isotonic gels for endurance sports is explained to optimise performance. Managing the intensity of training and executing a recovery strategy is vital in endurance sports. Understanding where your inner voices is directing you is a helpful skill to master. A mentally tough cyclist can command the space in a bike race. They wouldn’t get bullied and would also make clear decisions during the race to benefit their performance. GAA, football and rugby players should consider how they keep hydrated and learn more about carbohydrates to improve their energy levels when they perform. Connect with Ellen MCDermott Connect with David Charlton , , and To listen to relevant podcast episodes Other Helpful Resources
/episode/index/show/demystifyingmentaltoughness/id/29442148
info_outline
213 How To Set Yourself Up For Success In 2024?
01/05/2024
213 How To Set Yourself Up For Success In 2024?
Today, in our first episode of 2024 I am joined by Sandro Forte, an inspirational professional speaker, author and successful entrepreneur. We discuss Sandro’s view on success and how to go about setting your goals for 2024. He also shares with you how to view obstacles and challenges this coming year, as well as sharing how he copes with his “little voice” and overthinking. Enjoy tuning in! Key Learning Points: Success is relative and can mean different things to different people. It's about achieving outcomes, not necessarily extraordinary ones. Focus on the process, not the outcome. Outcomes take care of themselves when you get the process right. Use "goal cards" to write down goals in present tense as if already achieved. This trains the subconscious mind. Avoid the "discouragement club" - people who give reasons not to do things. Mental toughness can be learned through repetition and discipline. Connect with Sandro Forte Connect with David Charlton , , and To listen to relevant podcast episodes that link to goal setting Relevant blogs and resources to help you achieve your ambitions
/episode/index/show/demystifyingmentaltoughness/id/29339293
info_outline
212 33 Ideas That Will Optimise Your Performance
12/29/2023
212 33 Ideas That Will Optimise Your Performance
Welcome to episode #212 of Demystifying Mental Toughness! This is the second part of two specially created episodes over the festive period to show our gratitude to our fantastic guests in 2023. The episode is hugely insightful where a number of our guests from this year, share many fantastic takeaways. The messages come from different angles where sports psychologists, mental performance coaches, executive coaches, sports coaches and a brainspotting practitioner go on to discuss dealing with focal dystonia, how to find a flow state, how to create high performance cultures, how to reflect on your performances and much more. Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 212 Other Valuable Resources Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/29257933
info_outline
211 25 Ideas that will boost your Performance and Mental Health
12/22/2023
211 25 Ideas that will boost your Performance and Mental Health
Welcome to episode #211 of Demystifying Mental Toughness. Today we bring you the 1st of 2 compilation episodes over the festive period. The key takeaways from this episode come from the worlds of sport, business and healthcare. Mental health, burnout, injury recovery, managing difficult conversations and motivation were topics that were unpicked. Enjoy listening to the excellent insights! Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 211 Other Valuable Resources Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/29181033
info_outline
210 Why Breathwork is so Powerful
12/15/2023
210 Why Breathwork is so Powerful
Have you ever thought about whether you breathe properly? Or do you take breathing for granted as something that we as living humans do automatically? Today’s podcast episode will be a big help to you should you wish to know more about breathwork, where the founder of Influential Breathwork, Anna Parker-Naples and I discuss how our breathing patterns impact our mind and body. Performance and mental health benefits are also debated as is the use of deliberate cold immersion. Feel free to tune in! Key Learning Points: Simple changes to how we breathe can fundamentally change our health. A lot of people breath from their upper chest rather than from their diaphragm and stomach. Posture can impact our breathing. Our lifestyles today have a significant impact on our stress levels. Breathing can help us release and let go of some of the things in our bodies that we hold on to. With informed breathwork and cold water immersion people notice that their energy levels are much better. Check out the work of Dr Susanna Soeberg for the intricacies of cold water therapy. Connect with Anna Parker-Naples Books written by Anna Parker-Naples Connect with David Charlton , , and Relevant Podcast Episodes Relevant Resources on Breathwork, Relaxation and Deliberate Cold Water Immersion
/episode/index/show/demystifyingmentaltoughness/id/29077683
info_outline
209 How To Create Better Decision Makers On The Football Pitch
12/08/2023
209 How To Create Better Decision Makers On The Football Pitch
Mental toughness development is all about helping people deal with pressure better. In general, you’ll see sports psychology practitioners advocate psychological skills training to create better decision makers in this regards. Our toolkit includes visualisation, cognitive restructuring, strategic goal setting, relaxation and sports hypnosis. In today’s episode however I introduce a relatively new concept, cognitive skills training where Felix Lehmann, a UEFA B Certified Football Coach and co-founder of Cognigoals discusses how our brains can be trained systematically. We discuss 3 main elements to cognitive skills training; authentic two-footedness, game intelligence and creativity. Enjoy tuning in! Key Learning Points: When there's pressure on football players from opponents, with little space or time, players use their strong foot because it feels better, cognitive training seeks to change this. We help create new comfort zones for the weak foot with systematic training. Game intelligence in football describes the ability to act appropriately and generate optimal solutions in different game situations. If a football players cognitive flexibility has improved, as well as their inhibitory control and working memory, they will be able to perceive and process information a lot quicker. Self-awareness is critical for players, “as a coach I want football players to be able to observe themselves better.” Adaptability is a secret weapon for football players, every game situation is different, so you have to adapt the best that you can. Therefore, cognitive training focuses on this where exercises and patterns that we use change regularly. Connect with Felix Lehmann Connect with David Charlton , , and Relevant Soccer Related Podcast Episodes Other Valuable Soccer or Football Resources
/episode/index/show/demystifyingmentaltoughness/id/28960408
info_outline
208 How To Help Footballers Ensure That They Keep Their Foot On The Pedal When Their Team Is Winning
12/05/2023
208 How To Help Footballers Ensure That They Keep Their Foot On The Pedal When Their Team Is Winning
Today, in the last of this 10-part series for footballer or soccer players, coaches and parents, I talk more about managing expectations, this time when your team is winning comfortably. Many players are guilty of taking their foot off the pedal, going into protect mode individually and collectively when this happens. I share why, because your attention is misdirected. Also, highlighted are ways in which you can redirect your focus so that you finish a match strongly and seek to dominate your opponent’s regardless of the scoreline. Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/28919208
info_outline
207 And Breathe: How To Prevent, Manage and Master Difficult Conversations
12/01/2023
207 And Breathe: How To Prevent, Manage and Master Difficult Conversations
In business and sporting organisations conflict is widespread and there is a need for leaders and managers to be able to prevent, manage and master difficult conversations to improve the overall culture. As a result, people then feel more respected and valued, job satisfaction improves, as well as performance and the mental health of those involved. Today’s episode looks to help you in this respect where author and conflict crisis consultant, Nicole Posner, helps you understand the psychology behind difficult conversations and why we avoid them. She discusses what creates and drives conflict and offers some tools to better deal with conflict. Feel free to tune in! Key Learning Points: Fear can take over where we fear losing control, fear the confrontation or fear being judged. Our brain often goes into protect mode when we are faced with difficult conversations. Power dynamics play a huge role in conflict management. Unresolved conflict can play a part in mental health challenges for some people. Improving your self-awareness and emotional intelligence is paramount in conflict management and resolution. When giving feedback, being curious is a great tool to use as is listening attentively. By simply making time for small talk, you take a proactive approach in preventing difficult conversations. Connect with Nicole Posner Book written by Nicole Posner Connect with David Charlton , , and Relevant Podcast Episodes Relevant Resources to Promote Positive Cultures
/episode/index/show/demystifyingmentaltoughness/id/28867673
info_outline
206 How To Help Footballers Play To Their Optimum In Big Matches
11/28/2023
206 How To Help Footballers Play To Their Optimum In Big Matches
In episode 206, I add a further step to what I discussed in the previous episode, 204, when I talked about managing expectations. The situation I consider is big matches when football and soccer players can be guilty of focusing too much on opponents. The key message I look to spread includes how you can set process goals to shift your expectations away from your opponent’s actions. To focusing on you and how you can make your opponent’s life very difficult so that they don’t enjoy playing against you. Enjoy tuning in! Connect with David Charlton , , and
/episode/index/show/demystifyingmentaltoughness/id/28769853
info_outline
205 Rehabilitation And Returning To Sport: How To Support Injured Athletes
11/24/2023
205 Rehabilitation And Returning To Sport: How To Support Injured Athletes
Today's podcast episode looks at how we as Sports Psychologists support injured athletes. My guest, Dr Carl Bescoby, the Injury Psychologist, goes on to share his knowledge in our discussion about the psychological and emotional difficulties that athletes can face, especially in the case of long-term injuries. Strategies to help athletes during the rehabilitation process, as well as, how they can help themselves become psychologically ready to return to sport are highlighted. Key Learning Points: The cultural side of some sports can contribute to some injuries, eg. playing through the pain barrier to remain in the team. When is an athlete psychologically ready to return to the sport should be considered by coaching staff. Suffering long-term injuries can be very difficult where athletes feel many different emotions similar to grieving such as shock, denial, anger, low mood, depression and acceptance in no particular order. Loss of identity can impact many athletes as they come to terms with their injury. It’s important to give athletes space to process difficult emotions and normalise the process, as a practitioner. Visualisation is one strategy that can help athletes return to their sport with their confidence intact. Connect with Dr Carl Bescoby Connect with David Charlton , , and To listen to relevant podcast episodes that link to Mental Health Other Useful Resources linked to Mental Health Blog –
/episode/index/show/demystifyingmentaltoughness/id/28769453