How to Get the Mental Toughness of a Navy SEAL (2023)

Navy Seals must go through an intense and grueling training program to qualify, but no physical strength will come to you without the necessary mental toughness. So what can we learn from those who do, and how can we use what we learn to improve ourselves? Read on to find out.

What does Navy Seal training include?

On average, it takes over a year to complete compulsory training, assuming it can take that long. Let's break it down to give you a better idea of ​​what it's all about:

High school – 8 weeks

Before attempting to become a SEAL, you must undergo an 8-week physical exam to assess and improve your ability to begin officer training. What is expected in this preparation? Well, examples are:

• Run 1.5 miles in under 9 minutes, 4 miles in 31 minutes
• Swim 1,000 meters with fins in 20 minutes
• Do 80 push-ups in 2 minutes
• Perform 80 sit-ups in 2 minutes

Basic Underwater Demolition Training - 24 weeks

Not only is this 24 week course one of the most masculine training courses we've ever heard of, it's also designed to test physical, mental and leadership abilities.

After a 3-week orientation, the training is divided into 7-week phases with the focus on:

1. Physical condition
2. combat diving
3. ground war

The physical training becomes more difficult and the fourth week is known as "hell week". When you consider what it's about, the name seems quite justified:

• More than 5 days of continuous training
• I'm max 4 hours a week.
• More than 20 hours of physical training every day
• Run over 200 miles

You might want to put this into perspective the next time you leave the gym due to fatigue or laziness.

Of course, it takes an impressive amount of physical conditioning to complete a workout designed to push your body to its limits, but we reiterate that mental toughness is just as important (more on that later).

Skydiving school – 3 weeks

Can you really call yourself a man until you learn to jump at least 9,500ft while wearing riot gear in 3 weeks? Don't worry, you can check that off your wish list in this part of the course.

SEAL Qualification Training - 26 weeks

During this time, the course transitions into more advanced tactical and strategic training. Skills are enhanced by:

• unarmed combat
• melee
• Advanced weapon training
• open
• Cold weather training (including a short trip to Alaska)
• Navigation
• medical skills
• SERE Training (Survival, Dodge, Resistance, Escape)

And there it is; After passing this year you will receive one of the ranks of Navy SEAL. Do you feel mentally prepared for something like this? I'd give myself a quiet year to try, but unfortunately I'm not a US or Navy citizen so I'll have to rule that out for now.

What is required to pass SEAL training?

Well, when you consider that the estimated dropout rate for the enlisted SEAL qualification is 73-75%, you can appreciate even more how difficult that is to achieve.

If the physical demands don't reach you, the mental or medical ones will still be there to test your full capabilities.

In his best-selling New York Times memoirThe Red Circle: My Life in the Navy SEAL Sniper Corps and How I Trained America's Deadliest Snipers', Brandon Webb wrote that you really don't have to be a "super athlete" to pass SEAL training. Webb stated, "What SEAL training really tests is your mental toughness. It's designed to keep pushing you mentally to the limit."

So this is the ultimate test. You either come out strong enough to face any adversity without fear, or you break. With that in mind, let's look at techniques you can use to develop your mental toughness as a Navy SEAL.

How to develop mental toughness as a Navy SEAL

Before we delve deeper, it should be clear that this post is not specifically intended for individuals who wish to become Navy SEALS or pursue any other form of elite military qualifications. The goal is to learn from the techniques used by NavySEALs as they are an incredible measure of mental ability and overall strength.

Mental strength is a great skill for all walks of life. No one goes through life unfazed by the challenges that push them to their limits. Whether it's personal, professional, physical, or caused by tragedy, we are all tested regularly and need to be prepared to endure as best we can.

We took the time to conduct a thorough investigation; View a wealth of relevant information, resources, and memoirs to provide recommendations on how to increase your mental toughness. For reference, our research includes:

• unbeatable mindby divine sign
• you can't hurt meby David Goggins
• extreme propertyby Jocko Willnick and Leif Babin
• Navy Seal's mental toughnessby Chris Lambersten
• Stopvon Alex Hutchinson
• Break BUD/Sby D.H. Xavier
• Arenaby Angela Duckworth

Using our collected and analyzed research, here is a condensed list of techniques to help you build your mental toughness, inspired by Navy SEALs.

1. Visualize success

Visualization techniques have gained popularity in modern times. One of the most prominent references to this type of technique was published inThe secretBy Rhonda Byrne. The secret in this context is essentially the "Law of Attraction". In other words, whatever is consuming your mind, that's where you end up.

The display concept is simple; Imagine that your goals and ambitions are already complete and you, in turn, can accelerate your way there. It's important to understand that this is a technique designed to help increase your likelihood and speed of success. It won't get results if you don't take action or get complacent.

By repeatedly imagining where you want to go, you can program your mind to start preparing and come up with ideas to help you get there. If you believe in the Law of Attraction, you may know when the people, resources, and happiness you need will find their way to you.

Another useful technique within visualization is the mental rehearsal. Popular with athletes and actors alike, this involves graphically walking your brain through the steps you need to take in order to prepare to actually do them when it matters most. You can imagine how useful that would be for a Navy SEAL. The stakes are just as great for them as they are in a real combat situation.

When visualizing, it is important to get an idea of ​​the desired result. Focus on it obsessively. Whatthis articleshows, images are better remembered by the brain. Create these visuals for all of your unique goals every day. Repetition is important. Is repetition important (see what I did there)?

You can take it a step further with affirmations. These are short, positive phrases that you say to yourself to change your behavior and habits to match your required goals. Affirmations can motivate you, fill you with optimism and positivity. Do not underestimate the effectiveness: try to commit to some affirmations for a reasonable period of time (at least 30 days) and with an open mind.

2. Fake your success

This goes beyond visualization into action. This is where you start practicing doing what you need to master, but with the dedication and focus as if it were the real thing.

For a Navy SEAL, this may include simulated combat training, allowing them to take part in real-world situations they may encounter in the future. While the simulation doesn't risk any fatalities, they are trained to approach as if you were going to, otherwise it would undermine their effectiveness.

In such situations, you only get one chance. For the average person, you may not be risking life or death, but when the relevant circumstances arise, you may only have one chance to seize the opportunity that presents itself.

Imagine an amateur actor auditioning for a major film, an Olympic athlete about to reach the 100-meter final, or a professional soccer player receiving a penalty in a cup final. Whatever the opportunity, fake it relentlessly so that when the time comes, you'll feel more confident and ready to take on it successfully.

3. Segment your challenges into manageable goals

The challenges ahead can be overwhelming, sometimes to the point where they seem insurmountable. Success doesn't come easy, so expect to find yourself in such situations on a regular basis.

You may not be able to avoid or work around some of these challenges, so learning how to approach them in ways that have proven beneficial is good practice. Break them down into smaller, more manageable goals.

Climbing a mountain in one day may not be doable, but you can get there step by step. The key is constant progress. Smaller goals reduce the risk of feeling overwhelmed or frozen, and help give your motivation a welcome boost when you tackle them one at a time.

You should also look at your end goal from a long, medium, and short term perspective. It would be wise to start with the long term and then move on to the medium and short term as a stepping stone to the bigger picture.

Depending on the circumstances you want to achieve, you may need to remain flexible and adaptable. Even the perfect plan can encounter unforeseen obstacles, and you must be able to adapt or risk failure.

4. Learn to manage your emotions

This is easier said than done, especially in very stressful situations where your body is pumping adrenaline or cortisol into your system at a much higher rate.

So what can you do to train yourself to effectively manage your emotions? An interesting place to start is to familiarize yourself with some of the Stoic philosophies. We talk about this in more detail in our postAuthentic masculinity vs. toxic masculinity(see the section on what Stoicism is).

impostorMarcus AureliusAmong the notable adherents of this philosophy, the Stoics advocated the ability to see reason and logic before being overwhelmed by emotion. In the Authentic Masculinity blog post mentioned above, you will find exercises and quotes to help you with this.

Another useful approach that is often used for emotional control, especially in highly stressful situations, is effective breathing techniques. Before dismissing this as something reserved for yogis (we love and advocate yoga, by the way), consider that it is practiced by Navy SEALs.

Sometimes referred to as "4 times 4 times 4," a Navy SEAL is trained to inhale for 4 seconds, exhale for 4 seconds, and repeat for 4 minutes. So if you're one of those people who think breathing techniques are weird, do it with a Navy SEAL.

Our final suggestion for better emotional control is regular meditation, something we recommend in several of our posts. The benefits are significant and include increased self-esteem, lower blood pressure, better sleep, less stress and anxiety, and of course better emotional control.

For evidence-based examples of how meditation can help, see point 4 in our postThe best morning routine for success

5. Learn cognitive reframing

This is a technique that teaches you to look at a situation differently, change its meaning, or adjust your point of view about it. The idea is to turn negative opinions into more positive opinions. Let's look at some examples in different situations.

Example 1:The other day you got a hot girl's phone number and texted her the next day proposing a date. It's been 24 hours and you haven't heard anything. Your brain might start thinking that she's not interested, that she regrets giving you her number, or some similar negative thought.

It's time for a realignment. Look at the situation again, but this time from the perspective that she's just busy or maybe she really likes you, so you don't want to sound too enthusiastic or waste time writing a great answer. The negative has now become positive.

Example 2:You go to an interview for a job you really like; It's more money and more responsibility. Unfortunately it doesn't work; You can imagine some of the thoughts and emotions that might take over.

rephrase. What positive things can you take away from this situation? More responsibility would probably mean less time; You'll have more time to spend with your family, hone your skills, or take up a part-time job. Maybe this job wasn't meant to be, and a better opportunity is just around the corner. This isn't the end of the world.

Example 3:Time to use a Navy SEAL flash drive. In his book Breaking BUDS/S, D.H. Xavier shares the following example of how he rephrased a situation where he was being pressured into feeling unable to succeed:

“My belief might have been that they didn't really want me there; the consequence of this belief would have been my resignation.Rather, my belief was that I didn't care what they said. I believed I was capable of being successful”

The reframing technique cannot be mastered overnight. If you believe in the value of your concept, it will take some patience and determination to make it happen. It takes us an average of 66 days to form a new habit, so give it some time.

First, try restating the following situation where it might be helpful. Identify the problem, challenge your negative assumptions, and restate the circumstances. Believe in your new perspective, support yourself. If you learn to master this, it will be an amazing addition to your skillset.

6. Understand your purpose in a manageable way

An innate requirement for most people is to have a sense of purpose and belonging. It is important to understand that your life has meaning even if world events make you feel different.

Mark Manson has an interesting perspective on this inyour site🇧🇷 He suggests that “we exist on this earth for an indefinite period of time. During this time we get things done. Some of these things are important. Some don't matter."

Manson concludes, "So when people say . . . what is the meaning of my life? What they're really asking is what can I do with my important time?

This approach takes some of the frivolity away from the purpose of understanding and gives you a realistic opportunity to fulfill your need for meaning in a productive way. Let's consider some questions that might help:

• When did you experience the greatest sense bliss? What did you do?
• If you only had one year to live what would you do?
• If you could go back in time 15 years, what advice would you give for your future?

Meaningfulness can also be influenced by your connection to others and feeling part of something bigger than yourself. A great resource that takes a modern approach to this is the bookStammvon Seth Godin.

In his book, Godin suggests that "tribes" are everywhere, essentially defining them as a group of people who are connected, a leader and an idea. He then challenges the normal way of thinking "that without authority we cannot lead" and suggests that "the key is to realize that evil is not deadly" and that instead you should "do what you believe in believe. Paint a picture of the future. go there People will follow."

Are you ready to think like a Navy SEAL?

As I finish this post, I hope you can take away some things that will benefit you in your journey to where you envision yourself. If that's the case, then you've done your job.

You don't have to go through formal Navy SEAL training to have the mental toughness to face life's challenges and come out stronger. It's something you can learn: the information you need is available. It's up to you to act.

As always, comments on our content are welcome and encouraged. I found this post useful and will reframe any negative feedback as an opportunity to improve my content in some way, so don't hesitate to share your thoughts, comments and questions in the comment box below.