Ideas for Consolidating Mental Strength

In cancer treatment, there has often been "induction" treatment seeking to induce a remission and then "consolidation" treatment designed to maintain remission and effect cure.

Becoming an athlete, training, and growing skills serve as useful analogy for "induction" treatment. Let's review ideas for consolidation, "firming up" your initial program.

1) Mentoring. You may think mentoring is only for young people. Dr. Atul Gawande got mentoring in the surgical suite, discussed in an article called "The Coach in the Operating Room." On numerous basketball sites, I consider fellow coaches mentors. "Mentoring is the only shortcut to excellence," as mentors give advice for the future not feedback on the past.

2) History. "Make friends with the dead." Learn about great players and coaches in history by reading and studying. Doris Kearns Goodwin's "Leadership in Turbulent Times" shared Presidential leadership from Lincoln, the Roosevelts, and Lyndon Johnson.

3) Mindfulness. "Brain Training" changes brain structure (captured by MRI pictures), function (less anxiety and depression, better sleep), and chemical changes (lowered blood pressure, lower circulating stress hormones). It has a high benefit to risk (zero) ratio and is apolitical and non-religious so nobody's toes get stepped on. UCLA has wonderful guided meditations. 

4) Visualization. Develop a highlight reel of your personal successes which could be at home, school, athletics or whatever. The highlight doesn't have to be from the greatest moments in history. "Make the big time where you are."

5) Breathing exercises. Conscious breathing regulation activates the 'calming' parasympathetic nervous system and can help you regain balance under high stress. 

6) Adequate sleep and nutrition. There is information suggesting that vegan diets may reduce stress and anxiety. From Brave AI:

Research suggests that a plant-based diet, including veganism, can have a positive impact on mental health and stress levels. Here are some key findings:

• A study published in Nutritional Neuroscience found that vegans reported less stress and anxiety than omnivores. The study surveyed nearly 800 participants and found that male vegans and vegetarians reported significantly lower anxiety scores than male omnivores, and female vegans reported significantly lower stress scores than female omnivores.
• Another study published in the Journal of the Academy of Nutrition and Dietetics found that a plant-based diet was associated with lower levels of stress and anxiety in adults.

7) Pressure reduction techniques. Here's a link to material from Harvard Health Publishing Here's a link to a previous MVB blog which has additional references. 

8) Positive thinking. "It Takes What it Takes." The work of success doesn't depend on emotion. Authors argue that emotion interferes with the mindset necessary for high performance. 

Here's an abbreviated list: 

Practice exercises to build confidence. Here are a few: 

• Look confident. Stand tall. Make yourself big. There's data to suggest doing so increases testosterone and decreases stress hormones (cortisol). 
• Keep a compliments journal. 
• Reflect on our skills. How do we add value? 
• Replace negative thoughts with positive ones.
• Create a self-esteem collage. 
• Listen to upbeat music. 

Ultimately, you own your habits, your process, and your results. Whether you call it "extreme ownership" or accountability, it's the same. 

Lagniappe. Warmed up?