YOUR DERBY SUCCESS CHALLENGE:
USE POSITIVE SELF TALK WHILE ON THE TRACK
The words you play in your mind while on the track can either inspire you to skate hard, or fill you with self-doubt. It’s easy let your negative thoughts rule you when things go wrong. Despite what it feels like sometimes, you are not your thoughts. In fact, negative thoughts are said to be among the biggest contributors to pre-game jitters and performance anxiety.
Self-talk affects your confidence and emotions, which end up impacting your performance. Improving your self-talk may not only take your game to the next level, but could make your entire derby experience more enjoyable. Research has shown that positive self-talk does positively affect performance.
5 simple steps towards positive self-talk
Listen – We are often not aware of how we talk to ourselves. Notice what your inner voice is saying when you are on the track. Take some time to listen and write down what you’re thinking.
Assess – Review the self-talk list you created. Use multi-colored pens and mark whether your self –talk is positive or negative. Identify the situations when you are most likely to engage in negative self-talk.
ReWrite – Create positive self-talk by choosing a simple, positive phrase you can remember easily and can repeat over and over. Remember – being kind to yourself is just as important as being kind to your team mates.
Flip It – As you notice yourself saying something negative in your mind, halt your thought mid-stream by telling yourself, “Stop”. Rethink your negative self talk thought and reframe it.
Practice – Practicing your positive self-talk often and before you need to use it when bouting. Once your phrase becomes automatic, start expanding your positive self-talk repertoire to include the variety of derby situations.
Studies have proven that the words you choose for your self-talk is important. “you can do it” is actually more powerful then saying “I can do it”. So, address yourself by your name or ‘you’, instead of using ‘I’ statements.
Self-talk should be focused on what should be done, rather than what should be avoided. Eg. “I skate clean” instead of “Don’t get any penalties”
Choose statements that work best for you and are productive for the specific situation.
Want a visual reminder while on the track? Try sticking a piece of tape on the inside of your wrist guard and then write key words from your positive self-talk to help remind you.
Positive self talk makes a positive impact on your derby success score!
P.S. – Share your positive self talk with the Derby Success crew on our Facebook Group or read other skaters self talk statements.