Self-talk refers to the internal dialogue, inner voice or thoughts that individuals engage in with themselves. In sports, self-talk is used to enhance performance by reinforcing focus, concentration, and self-belief. Athletes often employ positive affirmations and motivational self-talk in the hope to overcome setbacks, manage stress, and maintain optimal levels of arousal during competition, maximising their potential for success. This blog will discuss some of the key concepts of self talk and how you can use them to enhance your own performance.
The Nature of Self-talk
Self talk has typically been categorised as either positive or negative. Positive self-talk refers to statements individuals use to encourage or uplift themselves. For instance, in a sports context, positive self-talk may entail phrases like “I can achieve this” or “Yes!”
On the other hand, negative self-talk includes statements that convey negativity, anger, frustration, or discouragement, such as “You’re slow!” or “That’s terrible.”
The nature of self talk can also be further described in three main ways:
Instructional Self-Talk: Involves cues and statements related to technique, strategy, or execution of specific skills. Athletes use instructional self-talk to guide their actions, focus on relevant aspects of performance, and optimise skill execution. Examples include phrases like “bend your knees” in basketball or “move your feet” in tennis.
Motivational Self-Talk: Aims to enhance athletes’ motivation, effort, and persistence during training and competition. These self-statements are designed to boost confidence, increase determination, and sustain performance intensity. Athletes may use motivational self-talk to overcome obstacles, stay focused on goals, or maintain a positive mindset amidst challenges. Examples include phrases like “I can do this” or “push through the pain.”
Mood-Related Self-Talk: Involves statements aimed at regulating emotions, managing arousal levels, and promoting psychological well-being. Athletes utilise mood-related self-talk to control anxiety, alleviate stress, and maintain emotional balance during performance situations. These self-statements can help athletes stay calm under pressure, cope with setbacks, and channel energy effectively. Examples include phrases like “stay calm and composed” or “relax and breathe.”
What does research suggest?
The research suggests that self-talk is diverse and dynamic, encompassing various disciplines such as psychology, sports science, education, and neuroscience. Over the years, numerous studies have explored the nature, functions, and effects of self-talk in different contexts.
A meta-analysis by Hatzigeorgiadis et al. in 2011 on “Self-talk and Sports Performance” involved instructional and motivational self-talk. The findings revealed that instructional self-talk proved more beneficial than motivational self-talk in improving performance in fine motor tasks.
Complementing Hatzigeorgiadis et al, a systematic review by Tod et al. on the literature on self-talk in sport concluded that positive, instructional, and motivational self-talk were associated with enhanced sport performance.
Similarly, another study: “Self-talk: Review and sport-specific model” by Judy L. Van Raalte in 2016 provides an overview of self-talk and its relevance in sport psychology, emphasising its potential to influence athletes’ thoughts, feelings, and behaviours during performance.
Here are some ways of implementing the findings of this research:
Practice and Experiment with Self-Talk Techniques: Engage in regular practice sessions to develop and familiarise self-talk techniques. Experiment with different types of self-talk and identify those that resonate most effectively with personal preferences and performance needs. Ensure that self-talk cues are clear, concise, and relevant to the specific performance task.
Exploit Stressful Conditions: When practising self-talk, simulate moderately stressful conditions similar to competitive environments, to help manage anxiety and enhance self-confidence under pressure.
Use Self-Talk to Counter Distractions: Implement self-talk strategies to counter the impact of distractions, both internal and external, during performance. This includes verbal cues that can help redirect your attention.
Reflect and Adjust: Reflect on the effectiveness of self-talk interventions and make adjustments based on performance outcomes and individual preferences.
Integrate Self-Talk into Mental Skills Training: Incorporate self-talk training into comprehensive mental skills development programs. Combine self-talk techniques with other psychological skills, such as visualisation, goal-setting, and relaxation, to enhance overall performance readiness and resilience.
Self-talk is a powerful tool that can enhance your performance in sports and daily life. By getting to know how self-talk works, you can use it to improve your focus, motivation, and emotional control. Whether you use instructional, motivational, or mood-related self-talk techniques, these strategies can help you reach your performance goals. Next time you’re on the field, court, or managing a tough project, give self-talk a try and see how it can make a positive difference.
Sources and Further Reading:
Antonis Hatzigeorgiadis, Nikos Zourbanos, Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and Exercise, 10(1), 186–192. https://doi.org/10.1016/j.psychsport.2008.07.009
Hatzigeorgiadis, A., & Galanis, E. (2017). Self-talk effectiveness and attention. Current opinion in psychology, 16, 138–142. https://doi.org/10.1016/j.copsyc.2017.05.014
Hatzigeorgiadis, A., Zourbanos, N., Galanis, E., & Theodorakis, Y. (2011). Self-Talk and Sports Performance: A Meta-Analysis. Perspectives on psychological science : a journal of the Association for Psychological Science, 6(4), 348–356. https://doi.org/10.1177/1745691611413136
Raalte, J.L., Vincent, A., & Brewer, B.W. (2016). Self-talk: Review and sport-specific model. Psychology of Sport and Exercise, 22, 139-148.
Tod, D., Hardy, J., & Oliver, E. (2011). Effects of self-talk: a systematic review. Journal of sport & exercise psychology, 33(5), 666–687. https://doi.org/10.1123/jsep.33.5.666
Self-talk. (2022, March 4). Healthdirect; Healthdirect Australia. https://www.healthdirect.gov.au/self-talk#:~:text=Self%2Dtalk%20is%20the%20way,internal%20monologue%20throughout%20the%20day.
