Self-talk

According to the Mayo Clinic, "Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst."

According to HealthDirect: "Self-talk is the way you talk to yourself, or your inner voice. You might not be aware that you're doing it, but you almost certainly are. This inner voice combines conscious thoughts with inbuilt beliefs and biases to create an internal monologue throughout the day."

Making one's self-talk employ more positive thinking and employing more constructive/realistic/problem solving/creative thinking is better for one's physical/mental health and increases one's performance at tasks.

Self-talk and sports psychology

According to McLeod Health, in sports psychology, "Self-talk is defined as the verbalization or statements athletes repeat to themselves prior to or during skill execution (Begley, 2012). Performing these techniques can improve focus and slow the brain down, giving it the ability to devote more “power” to the specific task at hand."

Usain Bolt avoids thinking about his weaknesses before a race. Sometimes he thinks about how he will celebrate if he wins.

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.

Runners World magazine indicates concerning self-talk:

“

Most runners have experienced race-day jitters. You spend months training, building confidence and fitness, and then as you get closer to the race—boom, the excited butterflies have turned into crippling competition anxiety. It’s completely normal, says sports psychologist Stephen Gonzalez, Ph.D., assistant athletics director for leadership and mental performance at Dartmouth College. Your natural fight-or-flight instincts kick in when you’re anticipating the start. According to Gonzalez, anxiety comes from the unknown: “Prior to a competition, we have an idea of what we might be able to do, but it's still uncertain—because you have to show up and still be able to do it.” ...Firstly, Gonzalez says to pay attention to how you talk to yourself before a race. He poses an example: Maybe you look around on the starting line and notice there are many fast runners around you. Then you start to wonder if you could keep up with their pace. That evolves into fear that you won’t be able to stay with them when you’re out on the course. Those are ineffective thoughts, meaning they don’t help you perform. Gonzalez recommends actively turning them into effective thoughts. For example, instead of focusing on others, remind yourself about your training and what you’re capable of accomplishing. Think back on all the runs, workouts, and efforts you put into this training cycle, and let that boost your confidence, knowing you made it this far and the race is a celebration of what you’ve already done. He warns not to simplify self-talk as positive or negative: “You can have a negative thought that’s productive. I’ve been in races where I've fallen off the back and said to myself, get your head out of your butt and get up there… Was it positive? No, but it served me in a way that was facilitative.”

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Journal articles

• The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks, Scientific reports. 2021; 11: 14873. Published online 2021 Jul 21. doi: 10.1038/s41598-021-94328-9
• Effects of self-talk: a systematic review, Journal of sport & exercise psychology. 2011 Oct;33(5):666-87. doi: 10.1123/jsep.33.5.666.

Books

• Negative Self-Talk and How to Change it by Shad Helmstetter Ph.D, Park Avenue Press (May 13, 2019)
• What to Say When You Talk to Your Self by Shad Helmstetter Ph.D, Grindle Pr Audio (January 1, 1986)

See also

• Positive thinking
• Self-regulation
• Self-control
• Self-awareness

External links

• Positive thinking: Stop negative self-talk to reduce stress, Mayo Clinic

• What Are the Benefits of Self-Talk?, Healthline.com

• Positive Self-Talk: How Talking to Yourself Is a Good Thing, Healthline.com

• What is positive self-talk?, Medical News Today

• The Toxic Effects of Negative Self-Talk by Elizabeth Scott, PhD

Improving self-talk:

• 5 Tips to Improve Your Self-Talk, PsychCentral

• How to Use Positive Affirmations for a Fulfilling Life, PsychCentral

• Self talk

• Positive Affirmations: 7 Sayings to Foster Positivity

• 50 Self-Affirmations to Help You Stay Motivated Every Day, LifeHack.org