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Self talk
1. UNDERSTANDING
SELF TALK
Damon Burton & Bernie Holliday
Vandal Sport Psychology Services
University of Idaho
2. WHAT IS SELF TALK?
The steady stream of on-going
thoughts or internal dialogue that
goes on in our minds constantly
Your self talk influences your moods,
emotions, and ultimately your
behavior
3. THREE CHARACTERISTICS
OF SELF TALK…
rationality
Trained minds learn to think more positively,
logically, and systematically.
specificity
Self talk becomes conditioned to success and
failure events, changing dramatically based on the
mindset created in particular situations.
automaticity
Extensive repetition creates highly automatic
thoughts, called beliefs.
Automaticity of self talk is a two-edged sword
when examining its impact on performance.
4. SELF TALK ABC’S…
A = Activating Event
No Inherently stressful situations or events
“ W e a r e n o t d is t u r b e d b y t h in g s , b u t b y
t h e v ie w s o f w h ic h w e t a k e o f t h e m ” –
E p ic t e t u s
B = Belief about the Event
Athletes attach positive or negative meanings to neutral
events based on their highly automatic belief system
C = Consequences
Our beliefs about the event lead to positive or negative
consequences, both emotionally and behaviorally
Thus, the meaning that we attach to events can
positively or negatively impact our emotions,
behaviors, and ultimately our performance
5. DOES SELF TALK WORK?
Self talk patterns have been shown to be
important predictors of sport success
Positive self talk predominates in more
effective performances, while negative
thoughts more frequently accompany
poorer performances
Hardy et al. (2005) Self Talk review
Mental training packages that include self
talk training as part of the intervention
promote enhanced performance over 80%
of the time
6. REPROGRAMMING
SELF TALK…
Reactive versus proactive approaches to
enhancing athletes’ self talk
Most athletes prefer proactive approaches to
self talk reprogramming, rather than “old
school” reactive approaches
The key to the proactive approach is to
identify and create positive, facilitating
thoughts (e.g., reprogramming) that can
enhance athletes’ emotions and performance
Self talk scripts are effective thought
reprogramming tools
7. TYPES OF SELF TALK…
Positive Affirmations
thoughts that focus on your desirable
characteristics and qualities
Goals
thoughts that keep your mind positively focused on
the task-at-hand, promote high effort, and enhance
persistence
Appraisals
thoughts that determine the degree to which a
situation is perceived as threatening or challenging
Self talk reprogramming promotes appraising
problems as challenges or opportunities to learn and
grow rather than threats and opportunities to fail
8. TYPES OF SELF TALK…
Attributions
Reasons or explanations of success and failure
Self talk reprogramming encourages performers to
attribute success and failure to factors they can
control and change, such as effort, ability, and degree
of preparedness
Cue Words
Quick reminders used during practice and
competition
Keep the mind positively focused on process-
oriented, present-focused reminders that should
facilitate performance
9. USES OF SELF TALK…
Elevate Motivation
Intrinsic motivation occurs when athletes feel
competent and in control. Self talk reprogramming
should emphasize these factors
Enhance Focus/Concentration
Self talk helps athletes focus on their priorities and
goals, rather than on distractions
Manage Stress
Controlling self talk, particularly limiting negative or
self-defeating thoughts, helps to minimize the amount
of stress athletes experience
10. USES OF SELF TALK…
Boost Self-Confidence
Persuasive self talk can convince athletes
that they possess the competence and
preparation to be successful
Maximize Skill Development and
Performance
Cues and goals can help athletes remain
focused on performance-relevant cues
while disregarding and avoiding irrelevant
distracter cues during skill development
and performance
11. “SMART TALK”
COMMANDMENTS
1. Be an optimist, not a pessimist
♦ Self talk is a choice. Choose the “half full”
option. See situations as challenges rather than
threats.
2. Remain realistic and objective
♦ Think constructively, not just positively
3. Focus on the present -- “Here-n-now” self talk
♦ Avoid “woulda, coulda, shoulda’s,” and “what
if’s”
4. Appraise problems as challenges rather than threats
• See problems as opportunities to learn
12. “SMART TALK”
COMMANDMENTS
5. View successes as replicable and failures as
surmountable
See success as due to ability and effort not luck
6. Concentrate on process not product
Process is controllable and product is not
7. Concentrate self talk on “controllables”
Possibly the single most important factor
Make a list of what you can control in sport.
Make a list of what you can’t control
8. Separate performance from self-worth
We are not our performance
13. HOW TO REPROGRAM
SELF TALK…
Focus on appropriate positive thoughts and
repeat those thoughts frequently
Athletes are urged to develop self talk
scripts that can target one or more
specific needs using a variety of self talk
types as well as the more general
guidelines outlined by the “Smart Talk
Commandments”
Scripts offer athletes a tool that can be
used to reprogram positive self talk
14. CORRECTING
UNPRODUCTIVE THINKING…
Extremely difficult to change
negative thoughts due to their
highly automatic nature.
However, irrational beliefs and
cognitive distortions are learned
behaviors, so they can be
unlearned.
16. “THE CRITIC”
“The Critic” has your life planned out in detail and
castigates you whenever you break one of the
unwritten rules you’re suppose to live by.
“The critic” calls you names (e.g., stupid, untalented,
slacker, weak, slow, selfish).
It reads others’ minds and tells you they consider you
wanting because they’re bored, frustrated, threatened
or unhappy.
“The critic” exaggerates the size and impact of your
weaknesses, and uses your values against you (e.g.,
“good players always play hurt.”)
“The critic” is the most negative part of each of us,
and it hits you where it hurts, where your self-esteem
is low.
17. DEALING WITH
NEGATIVE THOUGHTS
D1 = Detect
• Self-awareness of unconscious
thought patterns
D2 = Disrupt
• Thought stopping
D3 = Dispute
• Reframing using counterarguments
E = New & more beneficial
effects
18. DETECTING NEGATIVE
THOUGHTS…
cognitive distortions are general
types of faulty thinking
irrational beliefs are more specific,
but highly automated, negative
thoughts that create behavioral and
emotional problems for athletes
19. COMMON COMPETITIVE
COGNITIVE DISTORTIONS
Catastrophizing
expecting the worst
exaggerating the consequences
Overgeneralization
forming conclusions based on insufficient information
Blaming
not accepting responsibility for mistakes
Musturbation
must’s, should’s, and ought to’s
a form of concrete, inflexible, and unforgiving thinking
Polarized thinking
good or bad, right or wrong, succeed or fail, etc.
leaves little room for mistakes or being human
20. COMMON COMPETITIVE
IRRATIONAL BELIEFS
Fear of Failure
“It is terrible and unbearable when my game
is not the way I want it to be”
Social Approval
“I must win the approval of others and
impress everyone who sees me perform”
control-based irrational belief
21. COMMON COMPETITIVE
IRRATIONAL BELIEFS
Perfectionism
“I should be completely competent in every
aspect of my game at all times, never have
ups and downs, and never make mistakes”
The team that makes the most mistakes usually
wins – Coach John Wooden’s philosophy on
playing hard and mistakes
Mistakes are a normal and necessary part of
learning
22. COMMON COMPETITIVE
IRRATIONAL BELIEFS
Equity
“Life should be fair and if I diligently work at
my game, I should improve, play well, and get
the rewards I deserve”
Life is not fair!
Hard work increases your chances of success, but
there are no guarantees.
Social comparison
“The behavior and performance of other
competitors is extremely important to me and
can destroy my game”
Cannot control others’ performances nor can they
control your own performance
23. DISRUPTING NEGATIVE
THOUGHTS…
Thought stopping uses intense internal
cues such as a word, image,
kinesthetic movement (e.g., snapping a
rubber band), or some combination of
cues.
Stop the stream of negative thoughts as
quickly as possible so you can begin
focusing on reframing the situation.
24. COUNTERARGUMENTS TO
DISPUTE NEGATIVE THOUGHTS
productive way to view the situation
put your negative thoughts on trial
argue why the negative belief is
irrational and unproductive and
provide a more logical and helpful
view of the situation
Counterarguments are solutions, not
cover-ups!!