Overcoming Challenges: How Can You Use Self-Talk to Boost Your Performance?

Do you ever find yourself thinking, “you can do this,” or, “everything’s okay”?

Have you sometimes wondered if that’s just a silly habit?

Actually, it turns out that using self-talk can be quite useful for improving performance.

What Is Self-Talk?

Self-talk is when you are expressing to yourself words or phrases that are relevant to the moment. When you talk to yourself in a positive way it can help you get through whatever situation is at hand.

That may include:

Taking a test or exam
Completing a task
Meeting your goal during a workout
Getting refocused to do work

When you think about it, you probably talk to yourself every day without even noticing it. Yet, there are several ways that you can consciously use self-talk to boost your performance.

How?

Instructional Self-Talk

This means talking to yourself when you are working on a process or task.

For example, let’s say you are installing a picture frame on your wall. You might talk to yourself about how to break down the process into individual steps. Or, perhaps you are putting together a piece of furniture you bought at the store. Before putting the piece together you are reading the directions and thinking aloud what you need to do.

Instructional self-talk is also helpful when you are learning something new.

Motivational Self-Talk

Sometimes, you may need to talk to yourself to get pumped up for something. For example:

At the start of a race
Before going onstage to perform
When sitting down to start a project
At the trailhead before hiking a mountain

You get the idea. In fact, you can probably think of several examples when you have talked to yourself to motivate action and boost performance.

Evaluative Self-Talk

This is when you talk to yourself to reflect on what happened.

For example, you could use evaluative self-talk after playing a game of basketball. You think to yourself what you might have done differently to influence the outcome (shooting, guarding, etc.). Evaluating things in this way is important because, if you ever want to improve, you need to be able to correct what you did wrong. This is true whether it is playing a sport, doing your job, practicing a skill or craft, etc.

However, avoid getting down on yourself. It is easy to slip into a negative spiral when evaluating your own performance, especially when it needs improvement. So, remember, use it as an honest means of reflection rather than beating yourself up.

Can Self-Talk Actually Boost Performance?

Yes, it can. Self-talk has been used for decades in sports psychology for improving athletic performance. However, it is important to know which way of talking to yourself will be most useful.

When using self-talk consider these points:

Don’t ramble on to yourself
Keep it simple
Make sure the self-talk is specific to what you are dealing with
Be consistent with your self-talk

You can use a simple word or short phrase. Memorize these phrases and words before you need them. That way, when the moment arrives, you already know what to say to yourself.

Believe Yourself

Of course, talking to yourself won’t do you any good unless you actually believe what you say.

You can still have some uncertainty regarding the situation. However, you need to believe in yourself and your capabilities. If you don’t, you will struggle, which can lead you to believe even less of yourself and your abilities.

What Can You Do to Improve Your Self-Talk?

Talking to yourself is a powerful yet simple tool that you can use to improve performance. Of course, staying positive and having an open mind helps. Also, practice talking to yourself until it becomes ingrained in you.

However, if you are still struggling, seeing a therapist can help with improving self-talk. They can assist you to understand why you doubt yourself and coach you on what to say. Sometimes a little help is useful for finding the right words.

Questions, Concerns, Thoughts?

I invite you to call me for a free 15 – minute phone consultation to discuss your specific needs and to answer any questions you have about anxiety, treatment and my practice. Please visit my website @ www.theanxietydocseattle.com or call me directly @ (206) 745-4933.