Self-talk might sound like an conversation with your counselor, but those words have been adopted as a training technique for athletes. Depending on the nature of the self-talk, athletes can change their performance, not always for the better. Studying the outcomes is fascinating. In a world where performance equals numbers, the connection of self-talk training and biological outcomes is stunning.
One such group had the task of running and at different times were prompted to use self-talk statements they had created. Over the course of an hour, they were prompted just three times. Those who were using negative self-talk statements had some significant outcomes. First, the rate of perceived exertion (RPE) was significantly higher. Based on a few moments of negative thoughts, the running felt harder. These subjective ratings are convincing coming from trained athletes who know how to push through the hard days. Even a small addition of negative self-talk increased the difficulty of their run.
Second, salivary testing showed there was a higher level of cortisol than the runners who used no self-talk or positive self-talk. Breathing frequency was higher for the negative self-talk group Basset, Kelly, et al, 2021). What this means is that our inner dialogue actually changes our hormonal response patterns and reduces the success of the body in getting needed oxygen. Not to mention the “feels harder” bit.
Sports self-talk research has also found that the source of the message is significant, not just the “positive” vs. “negative” or even neutral nature. The most powerful message seems to be one that we select for ourselves (Goertz, 2006). That might seem obvious, but with the massive quantity of input from social media and gurus everywhere, we can often pick up an idea or phrase that might not meet our very specific needs. It is important that before we adopt or implement self-talk changes, we have intentional opportunity to choose words that have deep meaning and are focused on our personal needs and goals.
A large review of sports research on this matter defines inner speech as very different than self-talk (Latinjak, Morin & Winsler, 2023). Inner dialogue is often expression of random things going through our mind without any real purpose or goal. Others repeat phrases and ideas over and over to themselves, this can become inner dialogue or organic self-talk. To step into the more powerful world of intentional self-talk, one must answer the question “When this happens, I will say THIS”.
The shift from passive to active, the choice to speak into a moment with a specific message—this shows on brain scans to change the mental activity from an emotional and reactive state, to a deliberate and controlled state. If you are thinking this sounds like work, you are right. Deliberate or intentional self-talk is a discipline and practice before the message can become automatic and organic.
When we show up an are observing ourselves and our reactions, we begin this process of choosing to intervene or take back control in a moment that might be running on instinct. Realizing that the baby steps of noticing, the work to find the hidden message and re-write that, and the effort to notice-and-replace all begin to add up. The work of re-writing our inner script is in fact re-writing neuronal pathways in the brain. This is a physical healing so that our baseline and automatic responses change to what is more effective and helpful for us.
Often the hardest is the first step in recognizing the painful and scary interpretation our inner dialogue is making of our world. Scary because our thoughts usually feel true. Scary because our bodies and every part of us are stuck in seeing the world in a certain way. Take this as encouragement, that once that shadow is faced you will be empowered to decide what you choose to believe, about yourself and about life.
Basset, F. A., Kelly, L. P., Hohl, R., & Kaushal, N. (2022). Type of self-talk matters: Its effects on perceived exertion, cardiorespiratory, and cortisol responses during an iso-metabolic endurance exercise. Psychophysiology, 59, e13980.
Hardy, James. Speaking clearly: A critical review of the self-talk literature, Psychology of Sport and Exercise, Volume 7, Issue 1,2006. https://doi.org/10.1016/j.psychsport.2005.04.002.
Latinjak, A. T., Morin, A., Brinthaupt, T. M., Hardy, J., Hatzigeorgiadis, A., Kendall, P. C., Neck, C., Oliver, E. J., Puchalska-Wasyl, M. M., Tovares, A. V., & Winsler, A. (2023). Self-Talk: An Interdisciplinary Review and Transdisciplinary Model. Review of General Psychology, 27(4), 355-386. https://doi.org/10.1177/10892680231170263
