INTERVIEW

What does it mean to be mentally strong?

Christoph Herr: In this context, we often talk about stress resistance, also known as resilience. The ability to withstand psychological pressure is a key feature of mental strength. This also includes a positive and constructive way of dealing with failure, and the ability to concentrate and deliver peak performance at the right moment.

How can I tell if I am mentally strong or not?

Christoph Herr: A strong sense of self-worth and high self-efficacy play a crucial role here. If I can approach difficult and challenging situations with confidence or remain calm in such moments, those are signs of mental strength.

Your job is to keep elite athletes mentally fit. How exactly does that work?

Christoph Herr: Sports psychology is a very diverse field that addresses both team dynamics and individual needs. In this discipline, we must master communication and show a high degree of empathy.

My basic approach with teams and athletes is “as passive as possible, as active as necessary.” In a neutral, observant role, I’m available at any time to coaches and players. One-on-one conversations can cover anything from personal issues to injury recovery to mental blocks. We support with exercises such as competition preparation, focus, and relaxation. In team settings, we may also use techniques for teambuilding, goal setting, or conflict management.

Can mental strength be trained? If so, how?

Christoph Herr: The most important thing is to treat yourself with mindfulness. Right now, relaxation techniques are gaining traction, often linked with mindfulness, meditation, and yoga. All these practices aim to develop a better understanding of oneself and one’s situation. Self-reflection plays a key role too — for example, collecting adjectives that describe ourselves and reflecting on them with trusted people from our social circle.

These relaxation methods — as with concentration and focus — can be trained using breathing techniques. Your social environment plays a significant role in fostering a sense of emotional safety, which is essential for developing positive thinking and thus mental strength.

Which method is most effective for training mental strength?

Christoph Herr: There is no one-size-fits-all formula, because people are very individual. Mental training can use visualization techniques to help athletes mentally prepare for key situations by imagining and mentally rehearsing them. This reinforces routines and reduces fear of failure.

How can I integrate this into everyday life? Any tips?

This is a personal journey for everyone. It’s important to understand: You’re doing this voluntarily, for yourself! It’s not about optimization. While mental training can be used for that purpose, that’s not the point here. Everyone must define their own reason.

Christoph Herr: One advantage of mental training is that it can be done anywhere, anytime. In stressful moments, you can use brief breathing techniques, close your eyes, and do short visualizations. For example, before a competition — or in daily life, before a job interview — 10–15 minutes in the evening can help prepare for upcoming situations and solidify routines.

Pro football players seem full of energy, focus, and drive during games. How do they activate that on command?

Christoph Herr: Through the techniques already mentioned. Being able to deliver peak performance on demand is the result of mental strength, strong intrinsic (self-driven) motivation, and willpower to continually rise to the challenge.

Can I do that too, even if I struggle to get going in the morning? Can I call on mental strength when I need it?

Christoph Herr: You can create small rituals and routines that help overcome inner resistance. On tough mornings, set small goals and focus on physical activation and fresh air — before anxious thoughts about the day ahead take over.

To what extent is mental strength the key to health, success, and community?

Christoph Herr: Mental strength can play a vital role in (mental) health. But it’s important to distinguish clearly between psychological illness and mental strength. Sports psychology focuses primarily on positive psychology, which is about maintaining and developing performance. As mentioned earlier, a strong team bond is essential for collective success — which is why identity and shared values are central to our work.

How can Mindance help develop mental strength? How was it used by the DFB?

Christoph Herr: Mindance’s digital sports psychology content helps users develop self-awareness, self-reflection, and find balance between tension and relaxation. This can support the development of mental strength.

Mindance was tested over several months with two youth national teams of the German Football Association (DFB). Using a structured training plan, players practiced mindfulness-based relaxation techniques and developed cognitive flexibility — improving perception and decision-making skills.

Christoph Herr is a Sports Psychology Expert (M.Sc.) and freelance coach. Originally from Überlingen on Lake Constance and now based in Heidelberg, he has worked with elite athletes and private clients across Germany since 2014. His passion for sport and its mental challenges inspired him to help others grow in a sustainable way.