A quote from the sport by Frank Stäbler, bronze medal winner in wrestling in Tokyo 2021: "I reprogrammed my mind for success just a few minutes after the defeat and won bronze."

Being mentally fit means not reacting to challenging situations or setbacks in a stressed, upset and anxious manner, but in a calm, clear and focused manner. The basis for this is to step out of the stress cycle in the situation in a self-determined way and actively tackle apparently negative situations with a positive mindset. This is basically possible at any time. What does that mean in concrete terms?

Stress is multifaceted

Stress can be triggered by many things: if the project is on the brink of collapse, if you fail at a crucial point, if you have a task that you don't feel up to, if the mood in the team changes, if you are in the middle of a serious conflict in your private life or simply can no longer combine work, family and relaxation, and much more! What for some is "normal madness" and absolutely doable, throws others off course.

Regardless of personality, predisposition, experience and practised behavioral patterns, we can change the way we deal with stress, become mentally fitter in the situation and more stress-resistant in the long term.

How does stress arise?

What happens when we are confronted with massive challenges?

A mental movie starts playing: "I'll never make it!", "How can I get out of this?", "I wish I'd done more!", et cetera. If we remain in this mental carousel, our body reacts in the same way as when we are in acute physical danger and we remain trapped in the stress brain. The amygdala, the fear center in the brain, takes over, tunnel vision, fight, flight or freeze reactions are the result, and the door to the creative center in the brain remains closed.

But how can we train ourselves to be calm, curious, creative, focused and strong in the midst of stress?

In the first moment of confrontation, stress reactions are absolutely normal and our 'survival response'. Complete calmness would not be enough in the face of an acute crisis. Our brain's 'wake-up call' is a good way to become present. You are mentally fit if you can perceive your own stress reaction as a warning signal, immediately change internally and become calm in the inner and outer turmoil. This opens up access to the creative center in the brain and we are back in our power.

Train mental fitness, increase stress resistance

Mental fitness can be trained in the same way as physical fitness. Some of us can only master flat stretches without getting out of breath, some hills and a few of us mountains. How can I - figuratively speaking - master 'mental mountains', i.e. massive crises, without being driven by stress, anger or fear? How can I build up and increase my mental fitness?

Mental training

There are three mental muscles that are responsible for interrupting the stress response, for active mindset shift and for choosing strength-oriented action. The effect of activating these is noticeable in the acute situation. Stressful situations that previously upset you can now be tackled calmly, clearly and with focus. Mental training leaves neurological traces that can be detected by MRI. New neural pathways are built up through repetitive use, new behavioral options replace old patterns and stress resistance increases. Shirzad Chamine, founder of Positive Intelligence, offers research and effectiveness studies on this.

At the heart of mental training are exercises that focus attention on a specific sensory perception, which can be used in any acute situation and have an immediate and noticeable effect. These exercises, known as PQ-Reps, activate the relevant regions of the brain and have a lasting effect through repetition. They involve focusing attention on one sensory perception - hearing, sight, touch, taste or even breathing - for ten seconds at a time. It is crucial that this happens in a focused manner and not casually.

Exercise: PQ-Rep via the sense of touch

If possible, close your eyes during the exercise. Sit upright and relaxed and take a few deep breaths. Now gently rub two fingertips against each other, applying gentle pressure so that you can feel the fine grooves and ridges on both fingertips. Notice all the sensations and do this for 20 seconds. If thoughts arise, gently let them go and concentrate on the sensation again. Now open your eyes.

What do you notice? Do you feel more serenity, less thought carousel?

If you like, repeat these small touch sensation exercises throughout the day. Whatever you do, just notice the touch briefly. Pay attention to the texture and temperature of the coffee cup in your hand, the door handle you turn, the elevator button you press or the keyboard you type on.

This gives your brain a little, valuable break. You gain more control over your thoughts, actions and feelings - small exercises that help to strengthen your mental fitness.

About the author

© ICF/Uta Nachbaur

Dr. Uta Nachbaur is certified by the International Coach Federation (ICF) and works as a chapter host for the ICF in Stuttgart. As a coach and trainer, she works internationally with executives and managers across industries on communication, leadership, performance and mental fitness. She is a partner at key!4c and holds the following certificates: Professional Certified Coach (PCC), Certified Professional Co-Active Coach (CPCC), Cross-Cultural Leadership Coach (CPQC).