Self-talk

self-talk

any statement or thought about self

appropriate self-talk helps one focus on the present and keeps one’s mind from wandering

tend to hear more negative self-talk verbally expressed

types of self-talk

positive (motivational)

negative

instructional

spontaneous

goal directed

positive (motivational)

focuses on increasing energy, confidence, effort, and a positive attitude

“tough it out”

“lets do this”

instructional (cognitive)

focuses on technical aspects of a performance to improve execution

task specific cues “keep your eyes on the ball”

more useful for those with more experience

confidence

focuses on increasing confidence

general statements to self (you can do it)

anxiety control

focuses on keeping cool and anxiety at optimal level

“calm down”

“deep breaths”

negative

focuses on critical and demeaning statements

worry, disengagement, fatigue

counterproductive, anxiety producing & fosters self-doubt

performers who are able to think more positively about negative stressful events are

more successful

ironic processing

trying not to perform a negative action inadvertently causes that event to occur (driving into the water in golf)

Use of self-talk

increasing confidence

increasing focus/confidence

motivational

initiating action

sustaining effort

instructional

skill acquisition

breaking bad habits

self-talk and performance enhancement

positive self-talk improves performance

under certain conditions negative self-talk enhances performance as well

basic rules for using self-talk

keep statements short and specific

• single cue word, phrase, or short sentence

use first person and present tense

construct positive phrases

say your phrases with meaning & attention

speak kindly to yourself

repeat phrases often

negative thought stopping and reframing

step 1: identifying self-talk

step 2: modify your self-talk

identifying self-talk

monitor during games and practices

• journaling or logging

use imagery to identify the timing and content of self-talk

quantify your negative thoughts

• paper clips, rubber band

step 2: modify your self talk

thought stopping

reframing / countering

thought stopping

acknowledge negative thought

use a cue word or trigger to stop the thought and clear your mind

practice

change negative thought to positive thought

reframing

1. list all types of negative self-talk that hurt your performances

2. gather evidence to refute negative thoughts

3. counter each negative thought with a positive, realistic and constructive phrase

• maintain perspective but different interpretation

• always focus on what you can control