Positive Self Talk: Exploring Your Hidden Potential Through Optimism with Zoe Frank, M.A. Sport + Performance Psychology

Hello! Welcome to the Monkey Mind Newsletter where we provide you with the tools to be a more successful and resilient athlete and human. 

CONTRIBUTOR
Zoe Frank, M.A. Sport + Performance Psychology

Zoe Frank, originally from Wisconsin, discovered her passion for sports early on, excelling in soccer and competitive running in middle school. She went on to become a varsity cross country and track and field athlete throughout high school. In pursuit of academic growth, Zoe moved to Arizona, where she graduated from Arizona State University in December 2023 with a Bachelor’s degree in Kinesiology and a minor in Psychology.

While at ASU, Zoe was also part of the prestigious IMPACT Learning Institute through the UCLA Anderson School of Management. During this time, she had the unique opportunity to collaborate with and receive mentorship from Dr. Carrie Hastings, sport psychologist for the Los Angeles Rams and founder of a leading private practice in sport psychology.

Currently, Zoe is advancing her expertise by pursuing a Master’s degree in Sport and Performance Psychology at JFK School of Psychology at National University. Her focus is on Applied Mental Performance, with the goal of obtaining CMPC (Certified Mental Performance Consultant) certification.

As a former athlete, Zoe is driven by a deep commitment to helping athletes achieve their full potential. She empowers them by teaching key mental skills that not only enhance performance but also build confidence in reaching their goals. Zoe’s personal experience as an athlete fuels her belief in the transformative power of the mind, and she is passionate about sharing her knowledge to inspire peak performance in others. For more information about Zoe and the power of mental skills training, connect with her here:

Instagram: @sportpsychperformance

Email: [email protected]

LinkedIn: linkedin.com/in/zoe-frank-530b5124b

TOPIC
Series: Self-Talk

Imagine yourself as a high-achieving runner, fresh off a record-breaking freshman year, eager to build on your successes. One day, you head to the store to pick up the newspaper that features your achievements. The cashier, however, dampens your excitement by saying, "Don't expect anything more. Girls only get slower as they get older."

Outwardly, you shrug it off, but the comment lingers in your mind. It makes you question why you should practice so hard and strive for such big things if you’re seemingly destined to get slower? At this crossroad, you have two choices. First, you can let this negativity take control, decreasing your motivation and effort. Second, you can choose to work on self talk and to prove the statement wrong. By working hard and believing in yourself, you can defy expectations. These two paths lead to vastly different outcomes. The choice is yours. You determine your destiny.

In the high-stakes world of sports, the most influential voice you hear is your own. The way you talk to yourself plays a crucial role in shaping your emotions, behaviors, and overall performance in sports and various physical activities. This internal conversation, known as self-talk, can either lift you up or hold you back. Today, we explore the transformative power of positive self-talk and how it can elevate your athletic performance. 

What is Self-Talk? 

Self-talk is the stream of thoughts that run through your mind daily. It includes your beliefs, ideas, and reflections about yourself and the world around you. Self-talk can be positive (uplifting and encouraging), or negative (critical and discouraging). While it's natural to experience both, cultivating positive self-talk can profoundly influence your mental and physical performance in sports. 

Positive Self-Talk in Sports 

For athletes, positive self-talk can lead to: 

1. Improved Focus: Encouraging thoughts keep you centered during crucial moments, such as a penalty kick in soccer or a free throw in basketball.

2. Increased Confidence: Believing in your abilities can help you take on challenging opponents or push through grueling training sessions. 

3. Better Performance: Positive affirmations can enhance your performance by reinforcing your skills and abilities, much like a coach’s pep talk. 

4. Enhanced Resilience: Positive self-talk builds mental toughness, allowing you to recover quickly from mistakes and stay motivated after setbacks.

MENTAL PERFORMANCE TOOL
How to Practice Positive Self-Talk in Sports 

Adopting positive self-talk requires practice and intentionality. Here are some strategies tailored specifically for athletes. As this series on self-talk continues, we will dive into each one further! 

1. Awareness: Recognizing Your Inner Dialogue- Begin by paying attention to your inner dialogue during practice and competitions. Notice when you engage in negative self-talk and identify the triggers that lead to these thoughts. 

2. Challenge Negative Thoughts: Reframe the Narrative- When you catch yourself thinking negatively, challenge those thoughts. For instance, if you miss a shot and think, "I always mess up," counter it with, "Everyone makes mistakes. I will get the next one." 

3. Harness Sport-Specific Affirmations: Build Your Confidence Daily- Create a list of positive affirmations relevant to your sport. Repeat them daily, especially during moments of doubt or stress. Examples include "I am a strong and capable runner," "I have the skills to outplay my opponent," and "I am focused and ready."

4. Visualize Success: Reinforce Confidence through Imagery- Visualization is a powerful tool for athletes. Picture yourself successfully completing a move, scoring a goal, or crossing the finish line. Pair these images with positive self-talk to reinforce your confidence. 

5. Practice Gratitude: Shift Your Focus to Positivity- Regularly acknowledging what you are grateful for can shift your focus from negative to positive. This might include appreciating your health, your team, or the opportunity to compete. 

Overcoming Challenges 

Building positive self-talk habits isn’t easy, especially if negative self-talk has been a long-standing habit. Here are some tips to overcome obstacles: 

• Patience: Be patient. Change takes time. It’s essential to acknowledge and celebrate small victories along the way. 

• Consistency: Consistently practicing positive self-talk, even when it feels forced, will eventually make it a more natural part of your thought process. 

Examples from the Field 

Many elite athletes have harnessed the power of positive self-talk to achieve remarkable success: 

• Serena Williams: Known for her mental toughness, Serena often uses positive affirmations and visualizations to maintain focus and confidence during matches. Her ability to stay composed and positive has been a key factor in her numerous victories. 

• Michael Phelps: The most decorated Olympian of all time, Phelps has spoken about his use of positive self-talk and visualization techniques. He would mentally rehearse races and affirm his abilities, which helped him stay calm and perform at his best under pressure. 

• Simone Biles: The Olympic gymnast is known for her resilience and mental strength. She uses positive self-talk to stay calm and focused during her routines, often reminding herself of her capabilities and achievements. 

Conclusion: The Power of Words

Positive self-talk is a powerful tool that can transform your athletic performance. By consciously choosing to speak kindly and encouragingly to yourself, you can improve your focus, enhance your confidence, and build resilience. Remember, the most important conversation you have each day is the one you have with yourself. Make it a positive one. 

Start today by embracing the power of positive self-talk, and watch how it elevates your game to new heights.

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