4: Self-talk

Question 1

What is self-talk?

Answer 1

Multidimensional phenomenon concerned with athletes’ verbalizations that are addressed to themselves

Question 2

Self-talk should be defined as:

Answer 2

– Verbalisations or statements addressed to the self
– Multidimensional in nature
– Include interpretive elements (positive/negative)
– Dynamic
– Motivational and instructional

Question 3

The four W’s of self-talk

Answer 3

When
Where
- Practise, competition

What
- Nature (+-, internal), Person (1st 2nd), Stucture (single words, phrases, sentences), Talk instruction (skill specific, general)

Why
- Instructional, motivational

Question 4

Types of Self Talk

Answer 4

1. Instructional self-talk
   - designed to facilitate performance by triggering desired movement through correct attentional focus, technique, and strategy execution
2. Motivational self-talk
   - designed to facilitate performance by increasing confidence, effort, and energy expenditure by creating a positive affect

Question 5

Instructional ST

Answer 5

Skills - I need to keep my arms straight for this jump
Strategy - I am going to make a break on my last lap

Question 6

Why does self-talk improve performance? (enhances:)

Answer 6

o Enhance attentional focus
-decreased cognitive interference and improved performance via concentration
– ‘Head down, smooth swing’

o Increase self-confidence

o Increase motivation and effort

o Aid in the acquisition of motor skills
- tennis players improved their volleying performance after taught cue words linked to specific movements needed to execute a volley shot

Question 7

Identifying athletes’ use of self-talk

Answer 7

o Questionnaires
o Self-talk log
o Retrospection/video analysis – reflecting on situations where their performance was particularly good or poor

Question 8

Self-talk Strategies

Answer 8

– ABC(DE) cognitive re-structuring
– Thought stopping
– Affirmation statements
– Cue words
– Countering
– Reframing
– Mastery and coping tapes

Question 9

ABC(DE) cognitive re-structuring

Answer 9

rational emotive behaviour therapy can be used to address negative self-talk and negative cognitions

Requires the athlete to record their upsetting thoughts alongside the resulting feelings and behaviours and the negative event that triggered them

Question 10

ABCs

Answer 10

1. What happened? (Activating event)
   – I was fouled in final 10 seconds of the game which was currently at a draw – but I missed the free throw
2. How I responded? (Beliefs)
   – I believed it was my fault that we didn’t win the game
3. What were the consequences? (Consequences)
   – I started shouting at myself saying it was all my fault we didn’t win the game
   – Ignored teammates
   – Felt really tense and stressed at the end of the game

Question 11

Irrational beliefs

Answer 11

lead to self-defeating consequences

Dispute these irrational beliefs.

Get the athlete to say to themselves… ‘This belief led me to…’ and get them to question whether this was a positive outcome…

Question 12

Thought-stopping

Answer 12

o Linked to cognitive re-structuring

o Physical behaviour used by athletes to trigger changes in their self-talk from negative to positive

o Avoid relapse into ‘automatic’ negative self-talk

o Allow the athlete to choose a natural trigger for them and use it consistently

o Requires the athlete to have developed an awareness of their negative self- talk

Question 13

Self-affirmation statements

Answer 13

o Affirmations are defined as statements that reflect positive attitudes or thoughts about oneself

o Affirm to the athlete that they possess the skills and abilities necessary for successful performance and can be used to increase self-efficacy and reduce anxiety

o Utilising a different affirmation each day can enhance motivation

Question 14

Cue words

Answer 14

o Identification of 1 or 2 words that relate to either the task or motivation

– Cue words kept the athlete in the present not the past or the future