Last week, I spoke with a group of 15-17 year old girls back in my hometown about performance anxiety in sport!
One of the key themes that emerged was the idea that we become the stories we tell ourselves, and how this can have a powerful impact on our ability to perform under pressure.
Research has shown that self-talk, or the inner dialogue that we have with ourselves, can significantly impact our performance in high-pressure situations. A study published in the Journal of Sport and Exercise Psychology found that athletes who used positive self-talk before and during competition performed better than those who used negative self-talk or no self-talk at all. Similarly, a study published in the Journal of Applied Psychology found that athletes who had a strong belief in their abilities and who engaged in positive self-talk performed better than those who had low self-efficacy and engaged in negative self-talk.
Moreover, a study published in the Journal of Clinical Psychology found that cognitive restructuring, or the process of re-framing negative thoughts into positive ones, was an effective strategy for reducing anxiety and improving performance in high-pressure situations. This is why it's important to cultivate a positive inner dialogue that can help us achieve our goals, even in the most challenging circumstances.
The field of positive psychology has also highlighted the importance of focusing on strengths rather than weaknesses.
Research has shown that a positive mindset can lead to greater resilience, increased well-being, and improved performance in a variety of contexts. By focusing on our strengths, re-framing negative self-talk, and believing in ourselves, we can create a mindset of resilience and determination that will help us succeed, both on and off the field.
In our conversation, the girls shared stories about times when they had let negative self-talk and self-doubt get in the way of their performance. However, as we discussed different strategies for overcoming performance anxiety, we also talked about the power of positive self-talk and the ways in which we can use our own stories to change our outcomes. By changing the stories we tell ourselves, we can overcome our fears, build confidence, and achieve our goals, even in the most high-pressure environments.
Here are some practical tips for how you can incorporate these insights into your daily routine:
1. Start the day with positive affirmations: Take a few minutes each morning to set a positive tone for the day by reciting positive affirmations that reflect your goals, strengths, and capabilities. This can help you cultivate a positive inner dialogue and boost your confidence.
2. Reframe negative self-talk: When you notice negative self-talk creeping in, try to reframe those thoughts into positive ones. For example, if you find yourself thinking "I'm not good enough," reframe that thought into "I have strengths and capabilities that I can build on."
3. Focus on your strengths: Rather than focusing on your weaknesses or shortcomings, focus on your strengths and the things that you are good at. This can help you cultivate a positive mindset and build confidence.
4. Surround yourself with positivity: Seek out positive people, environments, and experiences that uplift and inspire you. This can help you maintain a positive mindset and outlook.
5. Practice mindfulness and meditation: Mindfulness and meditation can help you develop a greater awareness of your thoughts and feelings, and cultivate a more positive mindset.
Even just a few minutes of meditation or deep breathing each day can have a positive impact on your overall well-being.
Remember, the stories we tell ourselves are powerful, and the way we talk to ourselves can have a significant impact on our ability to achieve our goals and overcome challenges. By cultivating a positive inner dialogue, focusing on our strengths, and re-framing negative self-talk, we can create a mindset of resilience and determination that will help us succeed in all areas of our lives.
Until next time
One of the key themes that emerged was the idea that we become the stories we tell ourselves, and how this can have a powerful impact on our ability to perform under pressure.
Research has shown that self-talk, or the inner dialogue that we have with ourselves, can significantly impact our performance in high-pressure situations. A study published in the Journal of Sport and Exercise Psychology found that athletes who used positive self-talk before and during competition performed better than those who used negative self-talk or no self-talk at all. Similarly, a study published in the Journal of Applied Psychology found that athletes who had a strong belief in their abilities and who engaged in positive self-talk performed better than those who had low self-efficacy and engaged in negative self-talk.
Moreover, a study published in the Journal of Clinical Psychology found that cognitive restructuring, or the process of re-framing negative thoughts into positive ones, was an effective strategy for reducing anxiety and improving performance in high-pressure situations. This is why it's important to cultivate a positive inner dialogue that can help us achieve our goals, even in the most challenging circumstances.
The field of positive psychology has also highlighted the importance of focusing on strengths rather than weaknesses.
Research has shown that a positive mindset can lead to greater resilience, increased well-being, and improved performance in a variety of contexts. By focusing on our strengths, re-framing negative self-talk, and believing in ourselves, we can create a mindset of resilience and determination that will help us succeed, both on and off the field.
In our conversation, the girls shared stories about times when they had let negative self-talk and self-doubt get in the way of their performance. However, as we discussed different strategies for overcoming performance anxiety, we also talked about the power of positive self-talk and the ways in which we can use our own stories to change our outcomes. By changing the stories we tell ourselves, we can overcome our fears, build confidence, and achieve our goals, even in the most high-pressure environments.
Here are some practical tips for how you can incorporate these insights into your daily routine:
1. Start the day with positive affirmations: Take a few minutes each morning to set a positive tone for the day by reciting positive affirmations that reflect your goals, strengths, and capabilities. This can help you cultivate a positive inner dialogue and boost your confidence.
2. Reframe negative self-talk: When you notice negative self-talk creeping in, try to reframe those thoughts into positive ones. For example, if you find yourself thinking "I'm not good enough," reframe that thought into "I have strengths and capabilities that I can build on."
3. Focus on your strengths: Rather than focusing on your weaknesses or shortcomings, focus on your strengths and the things that you are good at. This can help you cultivate a positive mindset and build confidence.
4. Surround yourself with positivity: Seek out positive people, environments, and experiences that uplift and inspire you. This can help you maintain a positive mindset and outlook.
5. Practice mindfulness and meditation: Mindfulness and meditation can help you develop a greater awareness of your thoughts and feelings, and cultivate a more positive mindset.
Even just a few minutes of meditation or deep breathing each day can have a positive impact on your overall well-being.
Remember, the stories we tell ourselves are powerful, and the way we talk to ourselves can have a significant impact on our ability to achieve our goals and overcome challenges. By cultivating a positive inner dialogue, focusing on our strengths, and re-framing negative self-talk, we can create a mindset of resilience and determination that will help us succeed in all areas of our lives.
Until next time