Your mindset determines how you show up in any given situation. Using these four mental techniques (The Big 4) developed by the US Navy Seals can assist you to build and maintain a strong mind and stay focused on your success to conquer any challenge.
- Goal Setting: Goals should be SMART—Specific, Measurable, Attainable, Relevant, and Time bound—and formed using the WIN method—What’s Important Now
- Mental Rehearsal: Visualize in your mind all aspects of a task before entering into it to be better prepared to execute it
- Positive Self Talk: Intentionally replace your negative thoughts with positive thoughts
- Arousal Control: To help stay calm in a chaotic and difficult situation, use Tactical Breathing by inhaling through your nose into your diaphragm 4 seconds, hold for 4 seconds, exhale out of the diaphragm through the mouth 4 seconds, hold 4 seconds, and repeat. Also perform Progressive Muscle Relaxation by tensing the 4 major muscle groups for 5 seconds, then relaxing them for 5 seconds moving progressively through head and neck, arms and shoulders, chest and back, and legs.
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