exam one 4 Flashcards
Self-Talk:
the internal dialogue you carry on with yourself, which includes your
reactions, feelings, or instructions to your interactions
-
Main source of confidence
- Thought patterns dictate response repetitions
- Use as remote control
- Be your own biggest fan 24 hours/day
- “Hard on ourselves yet not always honest with ourselves.”
Self-Talk Process
Steps:
1. Event Occurs
S1: Quarterback misses open receiver on 2nd down
S2: Quarterback misses open receiver on 2nd down
Self-Talk Process
Steps:
2. Immediate Self-talk/Thought Response:
S1: “How could I miss that throw. I’m the worst.
It’s 3rd and long now.”
S2: “I can’t believe I missed that throw. That’s okay.
I’ll hit it the next time.”
Self-Talk Process
- Resulting Behavior
S1: Looks at ground with bad body language, upset, emotional, misses 3rd down throw.
S2: Mentally moves focus to next play. Executes the 3rd down throw
Frustration Fighter:
–
think of last time you get very frustrated
– Determine root cause or event
– Remember immediate response
Frustration Fighter:
Now with emotion gone, how do you view the situation?
What would you want to have said to yourself in the moment that would have helped?
Performance enhancement
Benefits
* Building confidence
* Shifting focus
* Skill learning
* Changing well-learned skills
* Use in routines – On-Deck Circle
* Controlling emotions
* Healing from Injury - Orlick (1991) found that “positive ST greatly impacts recovery process”
Self-Talk
Positive - “
You can do this., You’ve made this shot 1000 times in practice.”
* Areas of Improvement vs. Weakness
* Affirmations
Self-Talk
Negative
- Worry: “What if I screw up?
- Lack of Confidence: “I’m going to be wrong again”
- Don’t: “Don’t hit it into the water”
Self-Talk
Neutral - Irrelevant thoughts: “What will I do later tonight?”
Instructional
* Technique (Ex. Keep elbow high, knees bent)
* Emotional Control: “Just relax and take a deep breath”
Focus Cues:
Instructions and routines for process-oriented actions
– Verbal instructions
– Causes brain to focus on the present
– Prevents thoughts related to failure
– Helps mental blocks
– Ex. Gymnast numbers/song
Mechanics vs. State of Flow
Irrational Thinking
Perfectionism
– Blame themselves for every defeat and setback.
– Causes fear-of-failure + too much pressure on self
Irrational Thinking
Catastrophizing:
envision worst scenario (blow out of proportion)
Irrational Thinking
One-trial generalizations
value attached to accomplishments
– Conclusion based on a single incident.
– Leads to labeling (ex. Choker, loser)
– “If happens once, it will happen every time”
Personalization:
constantly comparing self to others.
Fallacy of fairness and ideal conditions:
“It’s not fair!”
Reality = “Not fair” usually means not getting what one wants
Blame Game:
always someone else’s fault
Emotional & Polarized Thinking
Everything black and white, good or bad (no middle ground)
Emotional Language:
* Always
* Never
* Worst Luck
Logical Brain
Prefrontal Cortex
- Rational thought/judgment
- Intellect
- Grows until 25 years old
- Decisions based on knowledge
Emotional Brain
Amygdala
- Basic survival instincts
- Fear and anxiety
- Fight, flight, freeze response
- Decisions based on emotional intelligence
Emotions are Reactions challenge consistency
When emotional, decision-making brain switches
More stressed = brain overload
higher chance making emotional decision.
Self-talk based in emotion, not logic
Affirmation Statements:
short positive statements said to yourself that can help
focus on your goals and get rid of self-defeating beliefs
Thought-stoppage (Self-Talk Log)
- Awareness: Recognize a negative thought
- Use a verbal thought stopping cue (Ex. The word “Stop!)
- Positive thought replacement
- Resulting Behavior
