Self-regulation
Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.
The abstract for J. Beckmann's work in International Encyclopedia of the Social & Behavioral Sciences, describes self-regulation as:
| “ | Self-regulation refers to a regulation of the psychological state of an individual by the individual her- or himself. Self-regulation becomes necessary when internal or external barriers threaten the efficient realization of an intended action. Self-regulation consists of auxiliary processes that are based on metaknowledge (metacognitive or metamotivational knowledge). These auxiliary processes support basic action processes like attention, motivation, etc., if those are not sufficient for optimum goal attainment. Self-regulation plays an important role in sport. Athletes have to master several challenges in practice and competition, which require employment of these strategies. During a competition, for example, it is important to stay focused on the task in the presence of a large, noisy audience. Individuals develop ‘naive’ forms of self-regulatory techniques to deal with such challenges or threats. Action control is a broader conceptualization of the auxiliary processes. Two forms of action control are distinguished: Self-control attempts to inhibit distracting thoughts, competing action tendencies, etc. Self-regulation attempts to support task-relevant cognitive, motivational, and emotional orientations. Psychological Skill Trainings usually address self-regulation techniques. In contrast to ‘naive’ self-regulation techniques, those are formal, structured applications of scientific psychological knowledge. Although the terms used for the self-regulation techniques in these programs vary within the sport psychological literature, core techniques involve activation regulation, attention control, self-talk and thought control, visualization, and goal-setting.[2] | ” |
Self-control involves inhibiting impulses and emotions whereas self-regulation focuses on reducing the intensity and frequency of those impulses.[3]
Contents
Self regulation strategies
Four major types of self-regulation strategies are:[5]
1. Self-monitoring (also called self-assessment or self-recording). Self-monitoring can involve tracking various behaviors such as time spent in various activities. It is also related to an individual's ability to modify their behavior in response to situational pressures, opportunities, and social norms.[6] Top salespeople after a sales call may reflect what they did right/wrong after a sales call to improve their performance. Journaling can incorporate self-monitoring.
2. Self-instruction (also called self-talk or positive self-talk)
3. Goal setting.
4. Self-reinforcement. Rewarding oneself for meeting goals, etc. See: Motivation and Self-motivation
Addition methods of self-regulation
Below are some additional methods of self-regulation:[7]
- Adaptability: Go out of your comfort zone and learn to adjust your responses and emotions to different situations
- Develop positive relationships: Build positive relationships with others. See: Friendship and Social influence and Social intelligence and Interpersonal skills
- Identify stressors: Recognize what triggers your stress. See also: Stress management
- Self-awareness: Understand your emotions, strengths, weaknesses, needs, and drives. See: Identity (psychology) and Motivation and Self-motivation
- Cognitive reappraisal: Shift/change your thought patterns. Se: Positive thinking and Optimism and Self-talk and Metacognition
- Practice self-reflection. Keep a journal. See: Journaling
- Deep breathing: Calm your body by taking deep breaths. See: Mindfulness (Psychology) and Peak performance and Sport psychology
- Establish routines: Create a consistent daily routine with healthy habits
- Label and teach about feelings: Learn about your feelings and how to express them.
- Learn problem solving strategies: Show others how to solve problems. See also: Creative problem solving
Like any skill, self-regulation is a skill that can be developed over time. Using this skill, one can manage one's actions, build resilience, and cope with change. See: Mental toughness and Psychological resilience and Antifragility and Growth mindset and Comfort zone and Change management
See also
- Self-awareness
- Self-management
- Mindfulness (Psychology)
- Agency (psychology)
- Mental toughness
- Psychological resilience
- Self-talk
- Visualization (psychology)
- Sport psychology
External links
- Emotional Regulation: 5 Evidence-Based Regulation Techniques by Susan McGarvie, Ph.D.
- What Is Self-Regulation?, WebMD
Notes
- ↑ How the world’s fastest man Usain Bolt mentally prepares for a race CNBC
- ↑ Sports Performance, Self-regulation of by J. Beckmann. International Encyclopedia of the Social & Behavioral Sciences, 2001, Pages 14947-14952
- ↑ Self-Regulation vs. Self-Control
- ↑ SMART Goals
- ↑ Self-regulation
- ↑ Self-monitoring
- ↑ how to develop self-regulation
