Benefits of Positive Self-Talk
By: Misty Buck, Athlete Mental Health Coach, and Contributor to HOFH
In sports and in life, I strongly believe that your outer game is a direct reflection of your inner game. You’ve likely done some inner work on positive thinking and a growth mindset at some point, but how much attention have you given to your self-talk? The way that you speak to yourself, whether negatively or positively, can affect how you feel about yourself, the choices that you make, your performance, and your motivation just to name a few.
We know that positive self-talk can be a powerful tool to help you stay focused and motivated in and out of sports, but did you know that it has other benefits? For example, a 2020 study showed that positive self-talk can also help athletes experience more fun and interest while playing. Beyond that, the way that you speak to yourself has been shown to have mental wellness benefits. It can help you cope with difficult situations and handle stress more effectively.
What is Positive Self-Talk?
“Positive self-talk is intrinsic affirmations that speak to the soul during fleeting moments of self-doubt, strengthening self-belief,” says Dr. Dawn Brown, MD, a provider for Hall of Fame Health. “Self-encouragement is the best form of motivation one can ever receive.”
Positive self-talk is the process of talking to oneself in an encouraging and uplifting way in order to stay positive and motivated. It can be used to build confidence, to help manage anxiety, stay focused, and achieve goals. It is an invaluable tool that can be a key factor in accomplishments but also in inner peace and contentment.
On the other hand, negative self-talk is when you criticize yourself and put yourself down. For instance, if you’re really hard on yourself, it’s the result of having a condemnatory inner dialogue. It can be used to dwell on mistakes and past failures, and it can be a significant barrier to success.
When it comes to your inner voice, Psychology Today states, “Some people believe they can credit their success to having a strong inner voice. In some cases, even a critical inner voice can push individuals to achieve by raising awareness of internal and external obstacles to achievement. Over time, though, that type of self-talk can take a toll on one’s confidence, fostering shame and limiting personal growth.”
Take these phrases for example:
“I will never be good enough. I am not talented enough and don’t add any value, so I have to work three times as hard as anyone else.”
Or
“I am doing my best and getting better every day. I focus on solutions and growth.”
There is a stark difference in this inner dialogue. Both can be motivating, but the first one sends mixed signals.
4 Benefits of Positive Self-Talk
When you practice positive self-talk, you can experience many benefits. Some of these include:
Improved confidence - When you focus on the parts of your game you are good at, you can build confidence in your abilities. This can help you perform better and have more success in your sport. It can also help you learn to stay in a growth mindset, which builds your confidence in your ability to acquire new skills or improve existing ones.
Increased motivation - Positive self-talk can help you stay motivated and push yourself to improve. It is a great way to break through mental barriers and be more productive. As Henry Ford famously said, “Whether you think you can, or you think you can't–you're right.”
Increased focus - Focusing on the positive aspects of your game is an effective way to improve focus. This can help keep you from being distracted and help you stay on track. Be fully present in the moment. Miss a shot? Focus on the one you’re taking now versus the one that you missed in the past. Right now is all that you have.
Improved mental health - When you’re more positive and confident in yourself, you are better able to cope with adversity and handle stress more effectively. Negative thinking tends to stick around in your mind like a story that you keep telling yourself over and over again. Instead, you can choose to be mindful of your thoughts in how you approach all situations.
Positive Self-Talk is Not Toxic Positivity
Toxic positivity is when you choose to have a positive mindset and a positive mindset only. In doing this, you bypass your emotions when you feel stuck, frustrated, stressed, or anything other than optimistic. The problem is that this can actually cause more harm than good because you’re not validating your experience and eventually all of the emotions that you’re ignoring will come out in other ways. Usually, it’s in the form of an explosive reaction or developing bad habits to relieve your pain and stress.
Thinking positively is helpful only when you acknowledge how you’re really feeling first and give yourself grace. For example, if you’re feeling overwhelmed and stuck, allow yourself to feel that. Talk to yourself in a way that is empathetic and encouraging.
For example, “I’m going through a hard time right now. It doesn’t feel good but not everything in life is going to feel pleasant. I give myself grace and allow myself to be frustrated. But, I also know that things are going to get better and I am resilient.”
Examples of Positive Self Talk Phrases
There are many ways to use positive self-talk to improve your game. Below are a few examples of positive phrases to get you started:
● My strengths are what help me excel.
● I am great at _______.
● I am proud of my _________.
● I deserve to perform well.
● I can achieve my goals.
● I can achieve success.
● I am confident in my abilities.
● I can improve my game.
● I am capable of anything.
It is important to find the techniques and phrases that work best for you. There is no right or wrong way to do this, but the important thing is that you are using positive self-talk to your advantage.
How to Create Your Own Positive Self-Talk Routine
If you are new to using positive self-talk or want to improve your skills, here are a few steps you can take.
Identify your goals. What is it that you want to achieve? What is your desired outcome?
Create your affirmations. Find the positive self-talk phrases that work best for you and use them in a routine to help you stay focused and motivated.
Give gratitude. Build positivity by being grateful for the things you do have including things we tend to take for granted like health, shelter, food, love, etc.
Visualize your success. See it, believe it, and feel it. One strategy is to have a pretend conversation with someone else talking about your achievements. You can practice this conversation with someone in real life, or write out the dialogue as you are speaking with someone.
Create a routine for positive self-talk. Set morning and evening routines to help you get in the best possible mindset. You might choose to use your affirmations or say phrases like, “Good things are happening today. I believe that even in the face of adversity, I can achieve what I want.”
It is important to keep in mind that positive self-talk is a lifelong process. When you catch yourself thinking negatively, pause, breathe, and reframe your thoughts.
Is positive self-talk and confidence something that you struggle with? Is it affecting your daily life? Call the HOFH concierge call line at (866) 404-HOFH to learn more about how our team may be able to help. The service line is open to athletes and non-athletes, and all calls are confidential. Scholarship funds may be available on a case-by-case basis through Fund Recovery. If you are experiencing a mental health emergency or require emergency assistance, please call the HOFH Crisis Line at 866-901-1245, call 911, or head to your nearest local emergency room.
About the Author: Misty Buck is an athlete mental health and mindset coach and contributor to Hall of Fame Health. She can be reached at https://purposesoulathletics.com.