5 things you need to know about 'self-talk' that motivates you

'Self-talk' is a type of self-control technique that improves one's mental state and performance by speaking to oneself. Psychologist Jade Wu explains how to do self-talk, which is also adopted by professional athletes.

Score Big Wins with Positive Self-Talk | Savvy Psychologist
https://www.quickanddirtytips.com/health-fitness/mental-health/positive-self-talk

Some studies have shown that self-talk, which tells oneself positive words such as 'I can do it,' improves one's mental strength and physical performance. Jade cites five ways to effectively utilize positive self-talk:

◆ 1: Especially effective for amateurs
Doubles virtuoso Gigi Fernandez, who has a record of 17 wins in the women's doubles category of the four major tournaments , is also known for having been trained by his coach to 'do a positive self-talk' early in his career. Fernandez also said that he was 'relaxed on the court' about the effects of self-talk. You can check the movie that Mr. Fernandez talks about self-talk from the following.

Gigi Fernandez talks about Concentration during matches on the Road Map to Mental Dominance Program --YouTube


Fernandez says that self-talk was effective, but Jade thinks that 'it is more effective for amateurs' because there is research that self-talk is more effective for amateurs and young athletes than for skilled athletes. ..

◆ 2: If the task is simple, make self-talk simple
If you're doing some of the simplest tasks, such as running 100 meters or throwing darts, you should simply say that you can do self-talk. According to a study by Eduardo Beromo, a psychophysiologist at Bangor University , a simple motivational self-talk slightly increases and stabilizes the heart rate.

◆ 3: If the task is complicated, specify what to do and self-talk
When trying to perform a complex task or a task you've never done before, it's important to explain the steps concretely and tell yourself, as if you were making a lecture movie for yourself. is. In the experiment 'Make golf beginners self-talk and then play' conducted by Beromo et al., Putting is performed when 'leading self-talk' that clearly conveys the movement to oneself is performed, compared to the case where it is not. I heard that I got better. It is believed that this is because the top-down attention that is aroused when learning new things or doing complicated things is activated by instructional self-talk.

◆ 4: Speak positively from yourself without waiting for your inner voice to start speaking
When some external factor is in a stressful situation that causes one's anxiety and anger, one's own voice tends to be negative. On the other hand, there is research that improves one's motivation when actively self-talking. In fact, many athletes, including top NFL player Adrian Peterson , are actively encouraging themselves. A movie about self-talk by NFL players and psychologists can be found below.

Adrian Peterson, Emmanuel Sanders & MORE Stars Mic'd Up Self Talk | NFL Films Presents --YouTube


◆ 5: Self-talk from the perspective of a third party
In a brain imaging study conducted by Jason Moser, a professor of psychology at Michigan State University , when you think of bad memories or see something you don't like, talk to yourself as if you were talking to a third party. It has been clarified that the stability of the brain region that maintains self-control can be maintained. In other words, rather than telling yourself 'I'm okay', telling 'You're okay' from a third-party perspective has the effect of calming your emotions.

'Positive self-talk motivates and encourages you, whether you're an athlete or not,' said Jade.