Athletes, have you ever spoken or thought negatively about yourself after a performance that didn’t go your way?
We’ve all experienced those moments—a missed shot, a bad call, or a mistake that felt like it cost the game. Thoughts like, “I’m so stupid. How did I miss that shot?” or “I can’t do anything right; I suck,” may have crossed your mind. But what if those moments of doubt are actually opportunities for growth?
Self-talk significantly impacts athletic performance. The words you choose shape how you feel about yourself, influence your actions, and mold your beliefs. This makes self-talk a critical element of your game. In this article, I will discuss several negative self-talk examples and share tips on how YOU can shift your negative self-talk into a positive one.
What is negative self-talk?
Negative self-talk, in particular, is something athletes are all too familiar with. It’s when your inner monologue—or even your spoken words—focus on criticism, doubts, and fears rather than constructive or positive reflective thoughts. After a disappointing performance, it’s easy to fall into self-destructive tendencies like berating yourself or blaming others to justify how you feel. However, many athletes don’t realize that these negative words and thoughts affect how your brain processes your performance, potentially creating harmful beliefs that persist into future games.
Types of Negative Self-Talk
Here are some common forms of negative self-talk athletes may experience:
- Blaming:
“We lost because I didn’t finish that play properly. It’s all my fault.” - Catastrophizing:
“I can’t believe I made that mistake. What if I mess up again, get kicked off the team, and never become the soccer player I want to be?” - Criticizing:
“Even though we won, I shouldn’t have missed that shot. I’m so embarrassed. I shouldn’t play the next game because I’ll just mess up again.”
These thoughts, left unchecked, can have detrimental effects on an athlete’s performance and overall well-being.
Negative Self-Talk Examples
Performance-Oriented Negative Self-Talk Examples
- “I’m going to choke in this game.”
- “Why did I take that shot? That was so stupid.”
- “I’ll never hit that personal best again.”
Training-Related Examples
- “I’m so slow compared to everyone else in the team.”
- “This is too hard; I’ll just embarrass myself.”
- “I’m not strong enough to finish this.”
Injury or Recovery Examples
- “My career is over because of this injury.”
- “I’ll never be as good as I was before.”
- “I shouldn’t even try to come back. What’s the point?”
Competition-Oriented Examples
- “I’m going to mess this up for the whole team.”
- “Everyone here is better than me.
- “I always screw up under pressure.”
General Self-Doubt Examples
- “Why do I even bother? I’m not good enough to compete at this level.”
- “I’m just a benchwarmer; no one cares about me.”
- “Everyone is laughing at how bad I am.”
The Impact of Negative Self-Talk
The consequences of negative self-talk can extend far beyond a single game:
- Mental health challenges: Increased risks of anxiety and depression.
- Hindered performance: Lowered motivation and an overwhelming fear of failure.
- Reduced resilience: Difficulty bouncing back after setbacks and being trapped in a fixed mindset.
Shifting to Positive Self-Talk
The good news? Athletes can retrain their minds to focus on positive and empowering thoughts. Here’s how:
- Awareness Comes First: You can’t solve a problem you don’t recognize. Start by acknowledging when you engage in negative self-talk. Pay attention to what triggers these thoughts and where they stem from.
- Maintain a High-Quality State: Enter every game feeling positive, emotionally confident, and physically powerful. This creates the foundation for high-quality performance and success. Lessening the likelihood of falling into a low-quality state, and reducing the chances of negative self-talk.
- Check in with Yourself: It’s easy to start strong but harder to recover when negativity creeps in. Monitor when and why your mindset shifts, then take steps to refocus on positivity.
- Mind Your Words: The words you choose matter. Instead of saying, “I suck. I should’ve never missed that shot,” try, “Mistakes happen. I’ll learn from this and do better next time.” Reframe setbacks as opportunities to grow rather than reasons to doubt yourself.
A Personal Note
As a retired dancer, I remember how often I fell into the trap of negative self-talk. But all it ever did was make me feel worse. Why make it harder to reach your goals by tearing yourself down? The words we choose—especially when talking to ourselves—carry immense weight. They influence our performance and, more importantly, how we see ourselves.
Be kinder to yourself.
Ready to Change the Way You Think?
If you’re ready to shift your mindset and approach performance with confidence, click here to schedule a free 30-minute consultation. Let’s work together to build positive habits that help you perform at your best and feel proud every time you compete—win or lose.
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Coach Beatrice | Athletic Mindset Coach
