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Explore trusted resources and articles on optimizing mental health and performance.
The top performers’ secret quality – confident humility
There’s a quality that I see working with some the best athletes in the World in their sport which I believe keeps them at the top. Confident humility – having a strong belief in your skills, abilities, and strengths while being able to recognise you can still learn...
An inspirational story – how Values offer persistence in the face of challenges
As its international women’s day I thought I would share a client story of how one amazing woman persisted through difficulties to overcome a huge challenge. Her story gives an insight into what top performers draw upon to help them through difficulties and demands...
Struggle with difficult emotions? – how your negative labelling may be the problem
Learning to manage emotions can be one of the toughest parts of being able to perform at your best. Yet, one the factors that may be holding you back from managing emotions is your labelling of emotions as negative. Creating a change in perspective may open up your...
Meditation – Giving you the edge in peformance
What it is and what it's not This article has the intention of highlighting why people struggle with meditation and offers some insights as to how to modify or adopt a meditation practice to give you something that could offer competitive advantage. Meditation has...
Turning towards difficult emotions – can unlock an understanding of your Self
What do you do when you feel a difficult emotion? Take a moment to reflect on this. Do you stick with it, explore it, investigate what is driving it? Or, do you avoid, turn away from it, suppress it and numb it out in the hope it will disappear? When difficult...
Psychological safety – are you missing the individual element?
Psychological safety is a buzzword within organisations, as mental health increasingly becomes a factor they must account for. And rightly so, as evidence clearly shows a creating environments where team members feel psychologically safe can lead to a improvements in...
What are your mental stories offering you? Learning to manage the mind for optimum performance
The mind is a wonderful and complex thing. It has the power to offer us genius, creativity, love, imagination, and many other extraordinary things. Yet, the mind is also a place where people struggle. Research shows that we can spend up to 50% of our day in mind...
Compassionate responding – how to get out of the way of your biggest obstacle to optimum performance – YOU
Think of a mistake you’ve made recently. Consider a situation where you didn’t perform as well as you had wanted. And if you can, see if you are able to pick up the inner narrative that you offer yourself around these experiences. Maybe you can reflectively recall how...
What you say matters – how to give feedback to enhance performance and motivation
Consider what you say when you are commenting on an athlete’s or employee’s performance. What are the words that you use most frequently? ‘Great’ – ‘amazing’ – ‘good work’ – ‘awesome’ – ‘well done' What was your purpose behind saying this? Did you use this to motivate...
Healthy Resilience – mental toughness with compassion is the key to high performance
What does resilience mean to you? – Being mentally tough? For many of the top performers I have worked with, their perception of building mental toughness has often involved them being mentally tough on themselves. But think about that for a moment. You are...
The effect you expect is the effect you’ll get – shifting your performance mindset to success
Think of the last time you had an important performance event coming up. What were your expectations leading up to this? That things would go well? - Or, things would go badly? What scientific research shows is when two possible outcomes are possible, your...
The secret ingredient to building successful performance habits – linking behaviours to your self-identity
What is it that holds you back from being excellent? For a lot of people that I coach as a performance psychologist the answer is ‘bad habits.’ Or the struggle to build ‘good habits’ that develop performance success and excellence. We can all relate to this in some...
Do you ever reflect on how you coped with difficulty? –REFLECTION – the super-skill of top performers
When you start on a process of change, do you start with an intention and picture the end goal? ‘I want to get fit, and I will be slimmer.’ ‘I want to learn to manage stress, and I’ll perform more effectively.’ What I’ve learned from years of guiding high performance...
Is your pursuit of happiness affecting your happiness? – How discrepancy thinking affects happiness and performance
It was World Wellbeing Week last week, and I was wondering what that means to people, and how it impacted you? Did you consider whether wellbeing means you should feel happy? When you think about wellbeing and happiness do you think it is something lacking in your...
Are you demonizing distress? – how changing your mindset to distress can influence your wellbeing and performance
What is your immediate mindset to these emotions? Anxious Jealous Inadequate Angry Depressed Rejected Embarrassed Shamed I’m guessing that your mind most likely reacted in a way where you would not want these emotions around. And that’s not your fault. Firstly, these...
Does pressure influence how you perform? – 7 lessons learned from Olympians and Paralympians
One of the most interesting aspects of my work is that I get to work with some extraordinary people. These are elite athletes that are in the top 10 in the world at what they do, and have to be able to manage pressure so that they can perform at their best. Together...
How effective is your breathing? – how top performers breathe to manage stress and perform at their best
Breathing is the simplest of functions. You do it without thinking. And you probably put little attention to it. But did you know that every single breath is sending a signal to your brain and body that influences your physiology and reactions? Take a moment and bring...
How do you become an effective Leader under pressure? – Lessons learned from elite sport
Many of you will have watched the Olympics, and will have seen images of athletes and teams having to deal with the pressure of competition. We watch in awe as they test themselves on the biggest stage that exists for sportspeople, where they compete in the most...
Are you psychologically empowered? – how you can make change to feel more empowered in work, sport and life
Ten years ago I embarked on a journey. Trained in Mindfulness-Based Cognitive Therapy (MBCT) at the Oxford Mindfulness Centre I began working with elite athletes to help them deal with the pressures of performance. I was also training as a sport psychologist and...
Are you lacking a sense of performance empowerment? – discover the mechanisms of change that can help
Consider these questions: Do you feel as if your work, sport or life doesn’t offer you a sense of agency, choice or feel your decision-making is ineffective? Do you feel as if you don’t have purpose and that your actions lack meaning or alignment with what’s important...
Do your emotions get in the way of performing well? – learning how to empower yourself to manage emotions
Imagine being in a demanding situation where you have to perform. There are people in front of you. This is important to you. You want to perform well. But your emotions are running high. Your heart is beating faster, your thoughts are saying you’re going to fail....
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