I’ve been wanting to write a post about this topic for a while now but wasn’t sure where to start. Coincidentally, a friend who is getting her master’s degree in sports psychology was looking for volunteers to track their negative self talk for a few weeks and I volunteered to help her out. Then, I see that this week’s Wednesday Word topic is “derail” and that was my sign to delve into this topic. Let’s take a look at negative self talk and how it might derail your performance.
For purposes of this post, let’s define negative self talk as using negative thoughts or expressions while thinking or talking to yourself. These thoughts or expressions have a theme of putting one’s self down and judging themselves in a harsher way than they might others.
So back to my experiment of writing down any negative thoughts I found myself making. I was surprised by how many negative thoughts I had in just a few days! Here are a few examples of my crazy internal dialogue from this week:
“I will never be able to keep up with her (on a run)”
“Why did I sign up for that race? I am so not ready”
“Ugh Is that really what I look like?”
“I am never going to get my speed back”
” I should have….”
How does negative self talk derail performance?
I can remember a number of races where I let these types of negative thoughts take over and basically ruin my race. If something does not go according to my plan, I am easily derailed. For example, during a triathlon a few years ago I got kicked in the stomach and swallowed a bunch of water. I was able to collect myself and finish the swim however, all I could think about was how the rest of my race was ruined. On the bike, I pretty much told myself that all my hard work was for nothing because I couldn’t possibly make up the time I had lost. These types of thoughts can easily turn into self fulfilling prophecies for me when I am under stress.
Ironically, I used to work in an eating disorders clinic where I counseled women on how to combat just these kinds of thoughts. It’s very easy for me to recognize this behavior in others and so hard to stop it in my own head. Of course I could write so much more about this but keeping it short and sweet today.
Do negative thoughts derail your performance? How do you combat them?
Don’t forget to join me and Coco for the Ultimate Coffee Date linkup on Saturday!
Linking up today with
Coaches Corner-Suz, Debbie, Lora, Rachel
Workout Wednesday- AnnMarie, Nicole, Michelle, Jen
Negative self talk can be the kiss of death in any situation. In running, you better believe it! When you get to that last push (of repeats, hills, or a race), you have to believe that you can do it, because at that point, it is all mental game. Think you can’t? You already decided the outcome.
So true and I know I am my worst enemy sometimes
I think we all are our own biggest critique and it may affect our performance. Just do your best you can and d0 and not compare yourself to others.
Easier said than done sometimes!
It is so easy to fall into this trap when a run feels bad or even when you are having a bad day! I’ve had a tough time lately and I’ve struggled with negativity. I’m working hard to take control (as much as I can) and it’s amazing how it really is helping.
Great thoughts!
It is very hard indeed. I am glad you have found a way to work on it that helps. I have a few things I am going to try before all of my summer races.
I’m very guilty of negative self talk, but I’m aware of it and trying to stop! I think in this age of social media it’s hard not to compare yourself to others, so I know thats where a lot of my negative slef talk comes from.
I feel like mine is all self imposed and I’d love to find some strategies to help before my summer race season.
Is that what I really look like? Oh yeah, baby, that’s pretty much all I could think of with those treadmill photos my husband took of me.
Here I am feeling pretty good about keeping my weight under control (mostly) this winter, and then I look at that and think really? REALLY?
But sometimes it can help, too. It helped me get back on track this week (no matter what the scale says tomorrow, I know I made much better choices this week). Sometimes you really can make lemonade. 🙂
It’s great that you can turn your negative thoughts into positive actions. I could certainly get better about that
Such a good subject. I can be a negative person about my speed too. But I have to remember that just putting the effort in makes me faster than most!
That’s true it does! It is hard to break out of the negative thought pattern sometimes
Totally agree! I can think back to numerous times that I have let negative thoughts nearly ruin a run, race, adventure etc. One of my goals for this year is to derail the negative thoughts. Sometimes it really takes a conscious effort to stay positive, but the end results are worth it!
It’s so hard to do but something I would really like to work on as well
I truly believe that the way we frame our thoughts can make a difference in our performance. If I am convinced I can’t then I never really gave myself a chance in the first place.
Yes exactly!
I am very guilty of this. I often avoid things if I mentally think I can’t do them. However, I am very lucky that I have an encouraging boyfriend, a supportive running group and a hardcore personal trainer. They snap the negative thoughts right out of my mouth and mind. I would be nothing without my support network!
That is so wonderful that you have such a great group of supporters
Wow that’s such a cool thing to volunteer for and it’s awesome that you were able to use your experience to help shine more light on negative self talk!
It’s easier to help others than to help yourself sometimes
Great post! I used to be the queen of negative self talk, but have found that I’m much better about not letting that sneak in as I’ve gotten older.
Thanks for linking up!
I am trying to work on it!!
Great topic. I have noticed that when I think about running, my negative self-take has really worsened lately. I am always comparing myself to others and getting down…but you’re right, it can derail you if you take it too far! Thanks for the reminder.
Let’s both work on it!
Waaaay back when I was figuring out my life, I strongly considered sports psychology. I’ve always been interested in how the mind plays a role in our successes.
Sometimes I can be Susie Sunshine, but I try not to let negativity impact my performance.
It is so interesting!
Yes, I firmly believe negative self-talk takes a toll on performance. I work with my athletes at least as much on mental game as I do on the physical training for this very reason.
That’s wonderful that you address it and point it out to them. My trainer calls me on it as well but I still do it
I am not normally a Negative Nelly but January had me spewing “I can’t” everywhere I really needed to stop and get over myself. You’re right we can be our own biggest obstacles. I know that I could have probably felt better about meeting my goals if I wasn’t telling myself “I can’t” all month. So, this month is “I will” because I know that I can I just have to do it. Thanks for the reminder!
Thank you for sharing! Let’s both do it!
Oh yes, indeed. There was quite a bit if negative self talk doing battle in my mind at Route 66. I was able to overcome it (and finish the race), but it was tough trying to override all the negative thoughts. UGH.
It really can be tough!
I have issues with this sometimes and have to remind myself that i am not allowed to say anything to myself that I would not say o my run coaching clients or a friend.
Now that is a great idea!
When I ran my first marathon, I was injured and not quite ready. The only reason I crossed the finish line was because my mind got me there. I was determined to finish even though my body gave out on me. I also memorized people to pray for each mile and that really helped. If my mind quit then I knew I would have too. Philippians 4:13!
That’s a great way to get through it!
Love this! It’s absolutely true- we don’t realize how much power we have to control our thoughts- and how powerfully our thoughts are connected to our physical body and even race outcomes!
I can’t believe how many times I caught myself doing it!
Negative self talk sucks all around. But I agree wholeheartedly about athletic performance. It ALWAYS happens to me when I’m behind one of my friends. If I’m in the lead, no worries. But if I’m following, it takes a lot for me to keep up my motivation.
I’m not usually ahead!! 😱
When I catch myself thinking negative things during a race, I physically shake my head to get it out and try to think something positive instead. Or I repeat a mantra. It’s tough, but it works!
I need to try that!
I have been pretty good about keeping the negative talk to a minimum But this week? It is running rampant – especially today. My sabotage is all about my weight and how I am trying so hard to get it under control again but it feels like I keep gaining more. Then I think about throwing in the towel. What’s the point of pushing myself if nothing is working? But I know that is not the truth and quitting is not an option! We really are our own worst enemy sometimes.
Oh I am so my worse enemy! Thanks for sharing that
I fully believe in this, although I’d love to tell you I never ever do it, truth is, I do but I try not too.
Our bodies will only go where our minds will allow us. Great message for us all to hear Deborah!
I think we all do it sometimes but I am really trying not to
In my experience, yes, negative thoughts certainly bring you down! I have found mind over matter really wins 🙂
It definitely does!!
Honestly, I’ve never had to deal with negative thoughts when it comes to my running. Since I started so late (at the age of 51), I really didn’t have high expectations; I just went out and did it. I generally don’t set goal times; my goal is just to FINISH!
I love that approach and I hope I can adopt it myself
I haven’t thought about this in awhile and than it occurred that I haven’t done it in a long time. I’ve tried to shift my mind and I guess it worked and I’m so much happier because of it. This is such a great post and message.
I’m so glad that you found a way to do that. It’s so healthy
What a great topic! Negative thoughts can derail me, but sometimes I find that I have to give in to them so I can get over them.
Interesting way of looking at it!!
Negative thought certainly can derail performance. I really believe in the power of positive thinking. I have a few mantras that I use when the going gets tough.
I think I need to find a new mantra!
I think we are so much harder on ourselves then we need to be. I’m guilty of similar comments. However, I’m trying to do a little self care each day in hopes that those negative comments happen less and less.
That definitely helps!
Sometimes we really can be our own worst enemies. I have developed some positive , simple mantras to say to myself when I feel down, or am having a hard race- they totally help!
I think that would help me as well!
A great topic! Everyone can benefit from this reminder, we are our own worst critics. I love the idea of writing it down and keeping track. Its gotta be surprising!
It sure has been
Great post! Our inner voice is so influential and sometimes we don’t even realize it!
Very powerful both positive and negative
What an interesting study and so applicable! I try to stay as positive but sometimes it’s difficult to push away negative emotions. I admit that when I did this handstand challenge, I couldn’t help but compare my lack of flexibility to others. I knew it wasn’t going to help me to think that way but I did.
It is hard to push away the negative thoughts for sure!
As an enterpreuner, it’s easy to catch myself thinking I’m not good enough or that I’m failing. I need to constantly take time to reflect on all the things
i’ve accomplished and surrond myself with a strong support network, to remind myself that I am enough!
Yes exactly what a positive outlook to have
Interesting post and I would bet negative self-talk is very very common. I’ve never really stepped back to examine my own but I’m sure it’s there. I wonder how much more productive we could be if we had zero negative self-talk.
I know something to consider for sure!
Oh yes. I can’t agree more that it totally impacts performance. And that applies to everything – athletics, academics, presentations, winning arguments (not that I’d know). The narrative in our head is so very important.
Yes totally agree and it’s so hard to be aware of at times for me
Such great points. I bet keeping that journal was eye-opening. I catch myself in negative self-talk all the time, and I’m sure there’s times I don’t catch myself. Can’t wait for our coffee date!
Definitely looking forward to our coffee date! see you bright and early
We are all our worst critics, and any negative thoughts that we say to ourselves will often negatively impact our abilities to be successful. Instead of criticizing ourselves during difficult times, we should instead focus on giving ourselves pep talks.
Yes easier said than done sometimes though
The mind is such a powerful tool, we can use it to work for us or against us. I don’t think as many realize how powerful it is and how too much negativity can affect so many aspects of their lives.
Great post idea, and I do agree performance definitely does become affected by negative self talk!
It really can! I am really going to try to work on it
I can think of a time, or 2, when negative thoughts totally derailed a race or training run. Our minds are our strongest muscle.
Yes definitely!
Negative self talk is terrible for anyone, learning to change that mindset is key in my opinion,
Yes but not always easy
It is so easy to let one negative thought snowball into a huge storm! I love my motivation bracelets- I love that little boost of power when I look at my wrist and it is reminding me to keep going!
They do I have to break mine out again when it gets warmer
This is so true in all of life, don’t you think? My blog doesn’t look as good as that one…. I’m not as good a writer as she is….. I’ll never juggle as much as that mom does…. Great to realize how much negative goes through my mind all day long! Thanks for posting.
It is amazing how much we can all fall into the trap of negative thinking in all aspects of our lives.