UNDERSTANDING UNDERSTANDING SELF-TALKSELF-TALK

Matt VaartstraMatt Vaartstra

University of IdahoUniversity of Idaho

Edited from: Damon Burton & Bernie HollidayEdited from: Damon Burton & Bernie Holliday

WHAT IS SELF-TALK?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

THREE CHARACTERISTICSTHREE CHARACTERISTICS OF SELF-TALK 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

SELF-TALK ABC’SSELF-TALK ABC’S

A = Activating Event No inherently stressful situations or events

“We are not disturbed by things, but by the views of which we take of them” – Epictetus

B = Belief about the Event We attach positive or negative meanings to neutral

events based on our 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

DOES SELF-TALK WORK?DOES SELF-TALK WORK?

Self-talk patterns have been shown to be important predictors of sport successPositive 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

REPROGRAMMING REPROGRAMMING SELF-TALKSELF-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

TYPES OF SELF-TALKTYPES OF SELF-TALKPositive 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

TYPES OF SELF-TALKTYPES 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

USES OF SELF-TALKUSES 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

USES OF SELF-TALKUSES 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

““SMART TALK” SMART TALK” COMMANDMENTSCOMMANDMENTS

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 positively3. Focus on the present -- “Here-and-now” self-talk

Avoid “woulda, coulda, shoulda’s,” and “what if’s” Stay in the moment

4. Appraise problems as challenges rather than threats• See problems as opportunities to learn

““SMART TALK” SMART TALK” COMMANDMENTSCOMMANDMENTS

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

HOW TO REPROGRAMHOW TO REPROGRAMSELF-TALKSELF-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

CORRECTING CORRECTING UNPRODUCTIVE THINKINGUNPRODUCTIVE 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

““THE CRITIC”THE CRITIC”

““THE CRITIC”THE CRITIC”“The Critic” has your life planned out in detail and reprimands 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.

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

DETECTING NEGATIVE DETECTING NEGATIVE THOUGHTSTHOUGHTS

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

COMMON COMPETITIVE COGNITIVE DISTORTIONSCatastrophizing 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

COMMON COMPETITIVE COMMON COMPETITIVE IRRATIONAL BELIEFSIRRATIONAL 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

COMMON COMPETITIVE COMMON COMPETITIVE IRRATIONAL BELIEFSIRRATIONAL 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

Healthy versus Unhealthy Perfectionism Striving for perfection Concern over perfectionism

COMMON COMPETITIVE COMMON COMPETITIVE IRRATIONAL BELIEFSIRRATIONAL 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

DISRUPTING NEGATIVE DISRUPTING NEGATIVE THOUGHTSTHOUGHTS

Thought stopping uses intense internal cues such as a word, image, kinesthetic movement (e.g., snapping a rubber band), or some combination of cuesStop the stream of negative thoughts as

quickly as possible so you can begin focusing on reframing the situation

COUNTERARGUMENTS TO DISPUTE NEGATIVE THOUGHTS

Productive way to view the situationPut your negative thoughts on trialArgue why the negative belief is irrational and unproductive and provide a more logical and helpful view of the situationCounterarguments are solutions, not cover-ups!!

PHASES OF SMART PHASES OF SMART TALK TRAINING TALK TRAINING

PROGRAMPROGRAM1. Education2. Acquisition3. Practice4. Performance

EDUCATION PHASEEDUCATION PHASEGeneral Education

understanding the mental training tool and how it relates to the athlete’s performance

Personal education Athlete’s self understanding of their self-talk

patterns Two dimensions…

Quantity -- negative thought count on Day 1 Quality -- complete Smart Talk Log for Days 1-6, assessing

three positive and three negative situations as well as your predominate emotions and thoughts for each situation.

Quality – rate your daily PMA from 1-10 for Days 1-6 Quality -- Develop counterarguments and believability

ratings for each negative situation on Days 1-6

ACQUISITION PHASEACQUISITION PHASEStage 1: Reprogramming Self-Talk

Day 7 -- develop a self-talk script using the Smart Talk Script Development Form and Handout

Your script should take no more than five minutes to read (2-4 minutes, ideally)

You may record this onto an audio cassette or CD and include background music

Stage 2: Repetition to Automate Thoughts Days 7-12 -- read or play your script 4-5

times daily

ACQUISITION PHASEACQUISITION PHASE

Stage 3: Reframe Remaining Negative Thoughts

Stage 4: Monitoring Improvement in Self-Talk Patterns

Days 7-12: Stages 3 and 4 can be accomplished by continuing to complete the Smart Talk Log, PMA rating, and counterarguments/belief ratings while noticing similarities and changes in self-talk patterns

Day 12: Complete a second negative thought count to examine changes in negative thought quantity

PRACTICE AND PRACTICE AND PERFORMANCE PHASESPERFORMANCE PHASES

Stage 1: Advanced Self-Talk Monitoring and Programming

Day 13 onward: continue to monitor PMA daily.

If PMA drops below 5, then identify problematic situations and develop counterarguments

If PMA drops below 5 for three straight days, then complete the Smart Talk Log Form for three subsequent days

Day 13 onward: continue to use script, but decrease the frequency to 2-3 times daily

PRACTICE AND PRACTICE AND PERFORMANCE PHASESPERFORMANCE PHASES

Stage 2: Video Recreation of Self-Talk Patterns Video is an effective way to enhance recall of

thoughts and feelings during critical competitive moments

Stage 3: Imagery Practice Day 13 onward: Develop a list of negative

situations that you have difficulty reframing. Several times each week, imagine using your counterarguments during these moments to successful reframe these situations so you can perform your best.

PRACTICE AND PRACTICE AND PERFORMANCE PHASESPERFORMANCE PHASESStage 4: Use Smart Talk in Practice and Competition

Use the 3D reframing strategies to combat any remaining negative thoughts during practice and competition

Detect, disrupt, and dispute any remaining negative thoughts

Modify your script to reprogram these thoughts using more positive and helpful alternative statements