Mental Toughness Helps Athletes Cope with Adversity
Summary: Mental toughness is a skill that can be developed, not just an innate trait. Athletes who actively work on their mindset are better equipped to handle adversity, perform under pressure, and enjoy competing. By reflecting on past challenges, anticipating difficult situations, and consistently training the mental game, athletes can build resilience, focus, and confidence to elevate their performance.
So much has been written about mental toughness…
The need for athletes to be mentally tough and how it can help an athlete win the big game…
How mental toughness can help an athlete overcome adversity… How mental toughness can get an athlete to the next level in their career.
As an athlete, you have probably heard countless stories of mentally tough athletes and how that toughness led to success.
Unfortunately hearing is not doing…
Have any of those stories spurred you to do something to increase your level of mental toughness?
If your answer is, “No,” then why?
If you know mental toughness will help you be a better athlete, enjoy competing more and facilitate success, why are you not actively working on being mentally tough?
You may think you don’t have what it takes to be mentally tough… Or that only elite athletes are mentally tough… Or maybe you think the adversity you face is insurmountable?
All Three of These Statements are Falsehoods
Mental toughness is not merely a trait you are born with… It is a skill that you work towards.
With more mental toughness, the adversity you face shrinks in intensity.
For example, Olli Maatta is a defenseman who plays for the Pittsburgh Penguins.
Maatta, who was drafted 22nd overall in 2012, has faced much adversity including:
- cancer
- a broken hand
- a concussion and a neck/shoulder injury
- two shoulder surgeries
Maatta has been on a journey to reviving his career and regaining the elite form from his rookie season. He has rehabbed and conditioned his body but feels the biggest step to his improved confidence and play on the ice has been his dedication to his mental game.
MAATTA: “Most of the game is in your head. When you’re confident and actually enjoying it, you’re playing better than when you’re overthinking things. You’re not hesitating. There’s only so much you can get better at in two and a half months physically. How much you can change in one day mentally is crazy, I think.”
Tough Times Can Create Tough Players
The mental toughness Maatta has gained from facing his adversity has greatly contributed to his great start to the season.
In 16 games, Maatta has two goals and seven assists including a six-game point streak.
MAATTA: “[Being injured] Those were tough times mentally when you’re out, you’re watching games, especially the ones when you’re not working out or skating; you’re doing nothing.”
But, in reality, Maatta was doing something. Maatta was building his mental toughness and preparing for a strong comeback.
You can do the same… You can build your mental toughness and raise your game too.
A Mental Toughness Tip:
Write down times when you faced adversity (being behind in a competition, hard training sessions, injury, being benched).
Next, how did you respond? What did you think? What did you do?
If faced with the same situation in the future, how could you respond in a more positive, composed, or mentally tough way?
One way to improve mental toughness is to anticipate situations that might challenge you mentally. But you also want to think about how you can respond with confidence, focus, and composure to each situations.
5 Tips to Build Mental Toughness in Athletes
1. Recognize Mental Toughness as a Skill
Understand that mental toughness isn’t innate—it can be developed. Dedicate time to strengthening your mindset just as you would your physical skills.
2. Face Adversity Head-On
Use challenges such as injuries, losses, or setbacks as opportunities to grow. Each obstacle you overcome builds resilience and confidence.
3. Reflect on Past Challenges
Write down past moments when you faced adversity. Consider your thoughts, emotions, and actions. Identify areas where you could respond with more focus, composure, and confidence in the future.
4. Anticipate Challenging Situations
Visualize potential difficulties in competition or training. Mentally rehearse responding effectively to pressure, mistakes, or tough opponents to prepare yourself for real-life situations.
5. Focus on the Mental Game Daily
Consistently work on your mindset, not just physical skills. Small, daily mental exercises—like visualization, positive self-talk, or mindfulness—can dramatically improve your performance under pressure.
Related Sports Psychology Articles:
- How Resiliency Can Help You Overcome Adversity
- Developing A Winning Mindset to Overcome Adversity
- Tips for Slump Busting for Athletes
Free Mental Toughness Reports
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with our free mental toughness reports, you’ll:
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FAQ: Using Adversity to Improve Mental Toughness
Q: Is mental toughness only for elite athletes?
A: No. Mental toughness can be developed by athletes at any level through deliberate practice and mindset training.
Q: How does facing adversity build mental toughness?
A: Overcoming challenges like injuries, losses, or setbacks strengthens resilience, teaches coping strategies, and increases confidence.
Q: What are practical ways to train mental toughness?
A: Reflection on past challenges, visualization of difficult situations, positive self-talk, and mindfulness exercises help improve mental resilience.
Q: Can mental toughness improve my on-field performance?
A: Yes. A strong mindset allows athletes to stay focused, confident, and composed under pressure, leading to better performance.
Q: How often should I work on mental toughness?
A: Daily practice is ideal. Short, consistent mental exercises integrated into training routines yield the best results.
Dr. Patrick Cohn is an expert mental performance coach who has helped athletes for over 30 years enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology.