Positive Self Talk

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Want to be the best you can be? You've got to think it to win it! Contact John Ellsworth, Master Mental Game Coach and Sports Psychology Consultant. ProtexSports.com

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Positive Self Talk

  1. 1. POSITIVESELF-TALK John Ellsworth, M.A. Sports Psychology Consultant www.protexsports.com
  2. 2. Positive Self Talk – What is it? • The internal dialog we have going on every day. – 60,000 thoughts / day – Quality of dialog separates the good performer from the peak performer • It can either be helpful or harmful. – Five ways we self-talk about performance • I think I can… • I hope I can… • I believe I can… • I know I can… • I will make this happen www.protexsports.com
  3. 3. Positive Self Talk – What is it? • Is both instructional, and motivational. – Executing skills & strategies… – Mental toughness, focus, & confidence… – Keeping on track to achieve goals… • How does it affect you? – The subconscious is the control center for all movement. – Constantly being programmed by thoughts, words, emotions we to tell it. – Good input = in Good output www.protexsports.com
  4. 4. Asset or Liability:Self-Talk can be an asset or a liability • Helps the athlete to remain in the present - it’s an asset • Takes the athlete to dwell on the past, focus on unhealthy beliefs, or the future outcomes - it is a liability. • Which is it for you? www.protexsports.com
  5. 5. Asset or Liability:Self-Talk can be an asset or a liability • Is your self-talk an asset or a liability? – Take a mini self – assessment. – Hear, see, and feel the self-dialog in your last performance. www.protexsports.com
  6. 6. Negative Self-Talk – DISRUPTSAUTOMATICITY of performance Evaluates performance & engages the mind in derogatory self- labeling, & rating. Holding these patterns reinforces behavior to confirm these perceptions. Self-Fulfilling! Affects immediate performance, self- esteem. www.protexsports.com
  7. 7. Negative Self-Talk – DISRUPTSAUTOMATICITY of performance Self-Esteem & Confidence begins and ends with self-talk. Self-Talk feeds the mind with data & feelings about performance. We gain Confidence - via task success. Positive Self-Talk strengthens the mind with “power” food. Best Performances - happen when? www.protexsports.com
  8. 8. Negative Self-Talk – DISRUPTSAUTOMATICITY of performance If the goal is poor performance - negative talk works every time. If goal = Success – immerse yourself on the immediate “task” at hand. Incorporate performance enhancing process thoughts. Amazing things will happen!! www.protexsports.com
  9. 9. Planned Self-Talk – can enhance SKILL ACQUISITION & EXECUTION Goal: Reduce conscious control & promote automatic execution of the skill. (More) focus on desired feeling(s). Skill Learning – Self-talk is frequent & focused on technique, mechanics, & execution. Mastery - Self-talk becomes shorter, less frequent, & shifts focus away from mechanics. Focusing on strategies, optimal feelings, & images is key consistent success. Key reminders – like “cue words” create images – See it - hear it - feel it - ! www.protexsports.com
  10. 10. Planned Self-Talk – can enhance SKILL ACQUISITION & EXECUTION • Objective: Focus on success/achievement rather than physical mechanics/technique of the task. • Confidence first, then Trust without conscious thought process on mechanics. www.protexsports.com
  11. 11. Different Types ofSelf Talk – There are 7 1. Self -Talk for Changing Bad Habits 2. Self -Talk for Attention Control 3. Self -Talk for Creating Affect or Mood 4. Self -Talk for Changing Affect or Mood 5. Self - Talk for Controlling Effort 6. Self – Talk for Building Self- Efficacy 7. Self-Talk for Increasing Adoption & Maintenance of Exercise Behavior www.protexsports.com
  12. 12. Identifying Self-Talk • Retrospection - looking back and contrasting good versus poor performances • Imagery – rehearse / review past performances & note patterns in self-talk • Self -Talk Log – track self-talk (Self-Talk Monitoring System) www.protexsports.com
  13. 13. Techniques forControlling Self-Talk 1. Thought Stoppage – awareness & use of trigger to STOP the thought 2. Countering – identify & build a case against the statements. Internal dialog that uses facts & reasons to refute the underlying belief. “No that’s not right, who says I can’t? www.protexsports.com
  14. 14. Techniques forControlling Self-Talk 3. Reframing – Alternative frames of reference or different point of view. Acknowledge & use situation to ones best advantage. Negative: “I’m not feeling confident about my chances…. Reframe: “ I’m looking forward to the challenge… Negative: “I’m feeling tense & anxious about the event today” Reframe: “I’m feeling excited and ready to rock and roll” Reframe: “I’m feeling like I have the butterflies flying in formation” www.protexsports.com
  15. 15. Techniques forControlling Self-Talk 4. Affirmations - Positive Self- Talk Statements – Refocus the mind – “cue words” – Repeat powerful words that get the attention of your internal computer (subconscious). – Great preventive strategy - keeps the mind positive - No time for negative to creep in. – Examples: Power & Speed, Perfect Rhythm, Glide & Stride, Smooth Delivery www.protexsports.com
  16. 16. Formula for Self-Talk Success 5. What Next? – Training is a process. The destination will be there. Enjoy the journey! – The extra edge to reaching peak performance results = mental strength! – Homework assignment: Create three positive affirmations for each event. – It’s all about “how you say it”. The mind will do what we tell it. “The mind controls the body, and the mind is unlimited” ~ Craig Townsend www.protexsports.com

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