Written By:
Allie Perugini, M.A. Sport & Performance Psychology
Mental Performance Coach, Owner of Embark Mental Performance
In the first two parts of this blog mini series, we shared an introduction to the skill of energy regulation, why it’s important, and how mindfulness and breathing techniques can be used as relaxation tools to navigate high pressure performance situations.
We focused specifically on how mindfulness can be a tool used to help bring us back to the present moment and task at hand when our attention starts to shift to distractions in our environment or distractions within (e.g., unproductive self-talk, fear of failure, pre-performance anxiety). With mindfulness as an incredibly valuable foundational tool, we then elaborated on relaxing breathing tools in the second part of this blog mini series. The ins-and-outs of diaphragmatic breathing and box breathing techniques were discussed, as well as the powerful impact they both have on our bodies and minds.
In this blog, the third and final part of the mini series, we will discuss how intentionally using self-talk (the way we speak to ourselves and about ourselves) can help us face high pressure scenarios with greater levels of focus, composure and confidence. We will also share how relaxation skills can transcend sport and wrap up with some reflective questions and actionable strategies.
Tool 3: Self-Talk
Now take a second to think again… Do you notice that a lot of your reaction surrounding high pressure situations is happening upstairs in your mind, such as negative, worrisome, or fearful thoughts? Firstly, this is a normal observation. Our stress response is triggered when our brain believes we are under threat in some way. The practice of the self-talk tool can help to change your internal narrative in these instances, transforming thoughts to create more calmness, certainty, and confidence within.
Self-talk can be used in a number of ways to enhance many skills in the world of performance, but in the context of energy regulation, self-talk consists of using relaxing verbal cue words and phrases that elicit relaxation responses. The key is to keep these short and simple. Cue words and phrases might be utilized before or during high pressure situations. For example, it might be used the morning of a big exam, while driving to the job interview, in the locker room before walking out to tryouts, at the free throw line, the batter’s box, etc.
With the practice of mindfulness and increased awareness, you can start to recognize more quickly and easily when unwanted or unproductive thoughts creep in. Expert tip: Rather than trying to stop these unwanted thoughts when they come up (which takes mental energy and can even cause more stress), try simply acknowledging their presence, letting them go, and replacing the unproductive thoughts with the relaxing cue word or phrase that works for you.
Keep in mind that each person will have different cue words and phrases that feel productive for them. Here are a few examples of self-talk that can induce feelings of relaxation:
– “Calm and capable”
– “One step at a time”
– “Relax”
– “Breathe”
– “Feeling good”
– “Inhale, exhale”
– “I’ve got this”
– “Trust the training”
A Transferable Skill
After reading about the importance of energy regulation and what relaxation tools can look like in action, you can see that this is a valuable skill both in and out of the world of sport. It can be used in a number of performance contexts and also supports higher levels of wellness and overall well being. With relaxation tools in the toolkit, there becomes a greater sense of control over our responses and internal experiences despite what is happening in our external world. When considering all realms of life and wellness, relaxation techniques can support us with:
– Approaching conflict from a place of calmness and clarity
– Improving sleep quality
– Lowering overall stress levels and boosting mood
– Managing physiological and cognitive responses to anxiety-provoking situations
– Enhancing focus… and so much more
Note: Remember that when first starting to practice relaxation strategies such as mindful breathing and body scans, to begin using these techniques in situations and environments that feel safe and comfortable. This helps to master the skill and trains our brain to use these strategies effectively and with ease in more high pressure, high-stakes scenarios.
Wrap Up: Helpful Reflections & Actionable Strategies
To build greater awareness and insight surrounding your own reaction to high pressure situations and your unique use of relaxation tools, consider these few questions below. Feel free to reflect individually, write down your responses, or discuss with others.
> How does the way I speak to myself (or about myself) change when I am facing high-stress or high-pressure situations?
> How might regularly practicing relaxation techniques help me in other areas of life? (e.g., school, work, relationships)
Lastly, if you are looking for small ways to begin or improve your personal relaxation practice, here are a few strategies to help you put the self-talk tool into action:
> Create a list of cue words or short phrases that you associate with relaxation and composure. Write them down on paper, on your computer or in the notes section on your phone. Remember, short and simple is best.
> Practice challenging unproductive self-talk and your inner critic (we all have one) when it surfaces. We may not be able to stop critical or defeating thoughts from creeping in every now and then, but we CAN decide what we choose to listen to and believe.