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UNDERSTANDING SELF TALK

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UNDERSTANDING SELF TALK. Damon Burton & Bernie Holliday Vandal Sport Psychology Services University of Idaho. WHAT IS SELF TALK?. The steady stream of on-going thoughts or internal dialogue that goes on in our minds constantly. - PowerPoint PPT Presentation
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UNDERSTANDING UNDERSTANDING SELF TALK SELF TALK Damon Burton & Bernie Damon Burton & Bernie Holliday Holliday Vandal Sport Psychology Vandal Sport Psychology Services Services University of Idaho University of Idaho
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Page 1: UNDERSTANDING  SELF TALK

UNDERSTANDING UNDERSTANDING SELF TALKSELF TALK

Damon Burton & Bernie HollidayDamon Burton & Bernie Holliday

Vandal Sport Psychology ServicesVandal Sport Psychology Services

University of IdahoUniversity of Idaho

Page 2: UNDERSTANDING  SELF TALK

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.

DQ 2: How constant is your self talk? Have you ever noticed a time when your self talk was really good or bad?

Page 3: UNDERSTANDING  SELF TALK

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.

Page 4: UNDERSTANDING  SELF TALK

SELF TALK ABC’S…SELF 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 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.

Page 5: UNDERSTANDING  SELF TALK

DOES SELF TALK WORK?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. Van Raalte et al. (1994) tennis study

Mental training packages that include self talk training as part of the intervention promote enhanced performance over 80% of the time.

Page 6: UNDERSTANDING  SELF TALK

REPROGRAMMING REPROGRAMMING SELF TALK…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.

Page 7: UNDERSTANDING  SELF TALK

TYPES OF SELF TALK…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.

Page 8: UNDERSTANDING  SELF TALK

TYPES OF SELF TALK…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.

DQ 3: Which type of self talk do you feel would be most effective?

Page 9: UNDERSTANDING  SELF TALK

USES OF SELF TALK…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.

Page 10: UNDERSTANDING  SELF TALK

USES OF SELF TALK…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.

Page 11: UNDERSTANDING  SELF TALK

““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 positively.

3. “Here-n-now” self talk Avoid “woulda, coulda, shoulda’s,” and “what if’s”

4. Process self talk leads to product5. Concentrate self talk on controllable aspects

Possibly the single most important factor.

6. Separate performance from self-worth We are not our performance.

DQ 4: Which commandment do you have the most trouble with? Why?

Page 12: UNDERSTANDING  SELF TALK

HOW TO REPROGRAMHOW TO REPROGRAMSELF TALK…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 (see slides 9-10) using a variety of self talk types (see slides 7-8) 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.

Page 13: UNDERSTANDING  SELF TALK

CORRECTING CORRECTING UNPRODUCTIVE THINKING…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.

Page 14: UNDERSTANDING  SELF TALK

DEALING WITH NEGATIVE THOUGHTSD1 = Detect

• Self-awareness of unconscious thought patterns.

D2 = Detour• Thought stopping.

D3 = Dispute• Reframing using counterarguments.

E = New & more beneficial effects

Page 15: UNDERSTANDING  SELF TALK

DETECTING NEGATIVE DETECTING NEGATIVE THOUGHTS…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.

Page 16: UNDERSTANDING  SELF TALK

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.

Page 17: UNDERSTANDING  SELF TALK

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.

Page 18: UNDERSTANDING  SELF TALK

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.

DQ 5: Which types of mistakes are more acceptable in sport, school, life?

Page 19: UNDERSTANDING  SELF TALK

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.

Page 20: UNDERSTANDING  SELF TALK

DETOURING NEGATIVE DETOURING NEGATIVE THOUGHTS…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.

Page 21: UNDERSTANDING  SELF TALK

COUNTERARGUMENTS TO COUNTERARGUMENTS TO DISPUTE NEGATIVE DISPUTE NEGATIVE

THOUGHTSTHOUGHTS

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!!

Page 22: UNDERSTANDING  SELF TALK

PHASES OF SMART PHASES OF SMART TALK TRAINING TALK TRAINING

PROGRAM…PROGRAM…

1. Education2. Acquisition3. Practice4. Performance

Page 23: UNDERSTANDING  SELF TALK

EDUCATION PHASEEDUCATION PHASE

General 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.

Page 24: UNDERSTANDING  SELF TALK

ACQUISITION PHASEACQUISITION PHASE

Stage 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.

Page 25: UNDERSTANDING  SELF TALK

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.

Page 26: UNDERSTANDING  SELF TALK

PRACTICE AND PRACTICE AND PERFORMANCE PHASES…PERFORMANCE 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.

Page 27: UNDERSTANDING  SELF TALK

PRACTICE AND PRACTICE AND PERFORMANCE PERFORMANCE

PHASES…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.

Page 28: UNDERSTANDING  SELF TALK

PRACTICE AND PRACTICE AND PERFORMANCE PERFORMANCE

PHASES…PHASES…Stage 4: Use Smart Talk in Practice and Competition

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

Detect, detour, and dispute any remaining negative thoughts.

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


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