Mental Toughness: What It Is—and What It’s Not

Debunking the myths and exploring what the science really says.

“Toughen up.”

How often have we heard that in sport?

Mental toughness is one of the most misunderstood—and overused—terms in sport. Parents talk about it. Coaches demand it. Athletes are judged by it. But what exactly is it?

Is it pushing through pain? Is it never showing emotion? Is it yelling, grinding, never quitting?

The truth is more complex—and far more useful.

What Is Mental Toughness?

Mental toughness is often defined as the ability to maintain performance under pressure, persist in the face of adversity, and stay focused on long-term goals.

It's not just about pushing harder—it’s about emotional control, confidence, and adaptability.

Instead of thinking of mental toughness as “never giving up,” modern research views it as a blend of psychological characteristics that help athletes deal with challenge, stress, and setbacks. Jones et al. (2002), identified key attributes in elite performers including:

• Unshakeable self-belief

• High levels of motivation

• Focus and composure under pressure

• A sense of control in difficult situations

• A strong work ethic

What Mental Toughness Is Not

Let’s bust a few myths:

• ❌ It’s not about being emotionless. In fact, emotionally intelligent athletes often regulate emotions better under pressure.

  
  

• ❌ It’s not about ignoring pain or injury. Smart athletes know when to push and when to rest.

  
  

• ❌ It’s not just about hard training. Mental toughness can’t be “beaten into” someone. It’s developed through reflection, support, and challenge.

  
  

• ❌ It’s not one-size-fits-all. What builds mental strength in one athlete may be destructive for another.

How Do We Build Mental Toughness?

The science is clear: mental toughness is not purely genetic. It can be developed with the right environment and strategies. Here’s how:

1. Set Process Goals

Focusing on things within your control (effort, preparation) builds confidence and a sense of agency.

2. Expose Athletes to Challenge—But Support Them

Resilience comes from struggling with support, not from being left to sink or swim.

3. Encourage Reflection

Help athletes learn from both failure and success. Mental toughness grows when athletes understand why things happened—not just when they “win.”

4. Model Calm Under Pressure

Coaches who stay composed teach athletes to do the same. Yelling rarely builds resilience.

5. Normalise Emotions

Mental strength means managing fear, not pretending it doesn’t exist.

What This Means for Sport in Malta

In Maltese sport, where pressure on youth athletes can be high and support systems are still developing, we must be careful not to confuse “mental toughness” with silence, pain, or perfection.

• Youth athletes deserve coaches who challenge them but also listen.

• Parents should know that tears or fear don’t mean their child is weak—they’re human.

• Policymakers should invest in sport psychologists and well-being initiatives, not just medals.

Final Thought

Mental toughness isn’t about being hard. It’s about being prepared.It’s not about hiding your feelings. It’s about understanding them.It’s not about pushing through at all costs. It’s about knowing what the right cost is.

Let’s stop using “toughness” as a weapon—and start using it as a tool.

References

• Gucciardi, D. F., Hanton, S., Gordon, S., Mallett, C. J., & Temby, P. (2015). The concept of mental toughness: Tests of dimensionality, nomological network, and traitness. Journal of Personality, 83(1), 26–44.

• Jones, G., Hanton, S., & Connaughton, D. (2007). A framework of mental toughness in the world's best performers. The Sport Psychologist, 21(2), 243–264.

• Cowden, R. G. (2017). Mental toughness and success in sport: A review and prospect. The Open Sports Sciences Journal, 10(1).