William B. Cole Consultants Peak Performance Solutions
Home 
Services:
    Executive Coaching  
    Interview Coaching  
    Sales Coaching
    Media & Presentation Coaching  
    Stress Management Coaching  
    Test Anxiety Coaching  
    Sport Psychology Coaching  
    Consulting 
    Speaking & Training 
For Meeting Planners 
Free Success Articles 
Mental Game Quiz 
Products 
About Us 
Clients & Testimonials 
Coaching FAQ 
Media Room 
    Bill Cole on TV, Film & Radio  
    Mental Game Radio Show  
    Press Releases  
Resources 
Legal Notices 
Site Map 
Contact Us 
Bill Cole was awarded the LinkedIn ProFinderís Best of 2017, for public speaking writing, coaching and consulting. The Best of 2017 badge signals best in class ranking on the LinkedIn platform. This recognizes the standout ProFinder professionals of the year.

Client Login


International Association of Coaches Founding Member
 
Mental Game Coach global alliances
 

Seven Coping Strategies For Better Mental Wellness    Iím a mental wellness coach, a performance psychology coach and an executive coach. When people first come to me they complete an extensive assessment that gives me an excellent snapshot of their strengths and capabilities and of the areas they need to work on. Often, they come to me with a very thin tool kit of coping skills. They just havenít been introduced to critical mental strategies and stress control techniques that can help them with self-regulation. Because they donít have these skills in place, they simply are unable to handle the stress, pressures and problems that come their way. Thereís nothing innately wrong with them as people. They donít have character flaws. Theyíre not lazy. They just donít have the proper array of coping strategies that will help them handle the difficulties they face. This article describes seven coping skills you can put to good use immediately, in whatever performance arena youíre in, or simply in daily life.     1225 words.
The Mental Game Coach, Peak Performance Playbook



Seven Coping Strategies For Better Mental Wellness



Bill Cole, MS, MA
Founder and CEO
William B. Cole Consultants
Silicon Valley, California



When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.
Winston Churchill

You canít always control what goes on outside. But you can always control what goes on inside.
Wayne Dyer

Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.
Deepak Chopra

You donít have to control your thoughts. You just have to stop letting them control you.
Dan Millman

Iím a mental wellness coach, a performance psychology coach and an executive coach. When people first come to me they complete an extensive assessment that gives me an excellent snapshot of their strengths and capabilities and of the areas they need to work on. Often, they come to me with a very thin tool kit of coping skills. They just havenít been introduced to critical mental strategies and stress control techniques that can help them with self-regulation. Because they donít have these skills in place, they simply are unable to handle the stress, pressures and problems that come their way. Thereís nothing innately wrong with them as people. They donít have character flaws. Theyíre not lazy. They just donít have the proper array of coping strategies that will help them handle the difficulties they face.

For example, if youíre a tennis player who wants to learn how to hit a spin serve, but you have no idea whatsoever how to begin that process, you will flounder and struggle for a long time if you attempt to learn it on your own. This is because the spin serve has a set of very complicated techniques to learn and to master. But, once you learn a few rudiments about the spin serve, and you practice the techniques regularly, you soon come to discover that you can indeed hit a fairly decent spin serve.

Life itself is very similar to this tennis example. If you have stage fright when you speak in public, but you donít have the proper coping skills to call upon, you will continue to have stage fright. No amount of positive thinking, or motivational quotes, or encouragement from other people will enable you to reduce your stage fright. If you donít understand the strategies of public speaking and the ins and outs of how to communicate to an audience, these will also add to your stress. But, unfortunately, plenty of reasonably experienced speakers know all of this, yet they still suffer from stage fright. Why is this? Only specific coping skills aimed at reducing the anxiety will help you manage the stage fright. You notice that I used the word manage, and not eliminate. Thatís because even highly experienced professional public speakers experience a degree of nerves before they speak. The difference with these professionals is that they know how to manage their nerves to their benefit. They have mental strategies in place, along with excellent stress management coping skills.

Here are seven coping skills you can put to good use immediately, in whatever performance arena youíre in, or simply in daily life.

  1. Manage Your Inner Critic: Itís good to evaluate what youíre doing and to be discerning, but if you often judge yourself harshly and feel what youíre doing is rarely good enough, youíll only be working against yourself. Ask yourself, are you your own best coach or your own worst enemy?

  2. Trust Your Training: If you donít really know what youíre doing, then you need to get those skills in place so you feel more confident. However, many people do know what theyíre doing, but they forget this. Before you perform, remind yourself that you have the goods. Youíve done this well before. You do this in practice all the time. This is called ďtrust your trainingĒ.

  3. Warm Up Before Every Event: Even a phone call or a Zoom meeting in business is a performance, an event. Donít just dash from event to event and start your business meetings cold. Warm up your mind, voice, emotions and behavior. If youíll be asking questions or presenting, go through a two or three minute dress rehearsal before you log into zoom. Then, when the real meeting begins, what youíll be saying will be the second time you said it that day. Youíll feel much more in flow.

  4. Get A Game Plan: When people perform, whether itís in sports, public speaking, being interviewed, or leading a meeting, having a game plan helps make them feel secure, organized and grounded. A game plan is just a simple outline or structure of what you plan to do in your performance. Without a game plan our mind tends to be jumpy and fragmented. A game plan gives you focus.

  5. Embrace The Growth Mentality: If youíre interviewing for a new job, itís natural to feel nervous. Many people truly dread going to an interview. They view it as a necessary evil. If you have this degree of anxiety about interviewing, it will of course negatively affect your performance. But thereís a better way. You never know if youíll get the job, but you can take away something tangible from the interview experience, no matter what. That is, you can always learn something from the situation. You can learn more about the process of interviewing, and you can learn more about yourself. Embracing the growth mentality allows you to ďwinĒ no matter how the situation turns out.

  6. Stop Wishing Things Were Easy: My clients often hear me say, donít hope for an easy life, strive to be a strong person. When we hope that an upcoming performance or experience will be easy, this is really our anxiety talking. Weíre afraid that we may not measure up. So we fantasize, and wish for an ideal, stress-free situation. Instead, expect the upcoming situation to be challenging, and if it is, well, you should be all set for it.

  7. Quiet Your Mind: A quiet mind is the doorway to flow and the zone. A busy, fragmented, jumpy, overactive mind blocks flow. To reduce the noise in your mind, sit still for 30 seconds to one minute and simply listen to what is around you. Each time you identify a sound, label or name that sound, in your mind. For example, if you hear birds chirping you would think ďbirds chirpingĒ. If you hear a car in the street you would think ďcarĒ. Continue listening for what is there as you label each sound. When you conclude this exercise, you will think back and realize that aside from the words naming what you heard, the rest of your mind was relatively quieter than it was at the outset. This little technique is called ďlisten and labelĒ.

I recommend that you become a connoisseur of coping skills. Collect as many coping skills as you possibly can and begin applying these to all sorts of situations that cause you stress and anxiety. Here Iíve given you seven coping skills that you can put into your mental wellness tool kit. The more coping skills you have in your collection, it will take far more stress and pressure to get you off balance.

Copyright © Bill Cole, MS, MA. All rights reserved.


Bill Cole, MS, MA, a leading authority on peak performance, mental toughness and coaching, is founder and CEO of William B. Cole Consultants, a consulting firm that helps organizations and professionals achieve more success in business, life and sports. He is also the Founder and President of the International Mental Game Coaching Association (www.mentalgamecoaching.com), an organization dedicated to advancing the research, development, professionalism and growth of mental game coaching worldwide. He is a multiple Hall-Of-Fame honoree as an athlete, coach and school alumnus, an award-winning scholar-athlete, published book author and articles author, and has coached at the highest levels of major-league pro sports, big-time college athletics and corporate America. For a free, extensive article archive, or for questions and comments visit him at www.MentalGameCoach.com.

Free Re-Publishing Rights For This Article

You have our advance permission to republish this article, as long as you do not sell it. The author's name, web address (MentalGameCoach.com) and copyright notice (Copyright © Bill Cole, MS, MA) must appear in all reprinted articles. If the article appears on a website or in an e-zine, the article must include a link to a page in the MentalGameCoach website. We would also appreciate your including the author's bio and full contact information in your article, although this is not a requirement. For additional information, see our full article re-publishing permission guidelines.

Stress Stress Management  
William B. Cole Consultants - Mental Game coaching, consulting, speaking and training

2085 East Bayshore Road #50412
Palo Alto, CA 94303
Phone: (510) 270-0311
E-Mail: Bill@MentalGameCoach.com
Website: www.mentalgamecoach.com

 
   
William B. Cole Consultants name, design and related marks are trademarks of William B. Cole Consultants.
© 1997- William B. Cole Consultants. All rights reserved.

See our Privacy Policy

Digital Millennium Copyright Act (DMCA) Policies Notice