KNES 383 Self Confidence

Outcome expectancies

involve an individual's belief that a given behavior will lead to certain outcomes

Efficacy expectations

key cognitive variable and determine how much effort an individual will put forth and how long they will persist when facing adversities

"you are what you say to yourself____ of the time"

most

find a way to be ____by the bad situation

motivated -focus on the silver lining -channel the anger -turn negative self-talk around

great athletes maintain high confidence no matter the ___

outcome

Irrational thoughts and thinking traps are ______ about a situation based on experiences.

overly rigid ways of thinking that can cause individuals to miss certain cues or information

trait self confidence

part of personality

state self confidence

unstable and dependent on situation

self talk

you inner dialogue, how you communicate with yourself

positive self talk

-how did you talk to yourself as a kid - how would/will you talk to your kid -what if we talked to ourselves that way

rational emotive therapy

-idea that your beliefs about adversity shape how you interpret the adversity and the further behaviors and emotional reactions that follow Adversity > irrational belief (step back and ask yourself is this fact or is this the story that i am telling myself) > emotional and behavioral consequences >disputation (dispute the athletes beliefs ask them why they think this way) >new effective rational belief

function of self-talk

-impacts how you interpret the world -impacts our outlook and performance (mediating role between situation and response) -informs your self-esteem -enhances concentration -assists in breaking bad habits -initiating action -sustaining effort -acquiring a skill

disarm your inner critic video

-look at structure of problems -inner critique experience the inner voice as if it is someone else talking to me -the inner critique speaks to us with a degree of finality and absolutism ("always will be") -must take the second person out of your inner critique (use "I" instead) -eliminate the absolutist and forever quality in this voice by adding the word "and" and wait -we are looking for integration

reframing self talk

-negative vs. positive (change "don't miss the ball" to "make contact with the ball" ) -outcome vs. process (change run my best time to stay smooth and in control) -uncontrollable v. controllable (change stay ahead of her vs. focus on her position and respond) -past or future v. present (change if we don't win this point we're out to get a good first step; breath) -perfectionism v. realistic (change i must execute this perfectly to do what you do in practice everyday)

Individuals with low self efficacy tend to

-not try at all. They don't have a belief they will be successful in completing a task so they tend to avoid it altogether. If they do try, they tend to give up easily because they do not believe that they will ultimately be successful

Higher levels of self-efficacy influences___

-our motivation to give something a try and persevere in the face of adversity. Self-efficacy is the fuel that drives change. It matters no matter your age, your education level, your progression through the ranks of sport, or profession.

triple R exercise

-record an upsetting event, do it in your journal -rationalize, record each AT that you had about the event, and label each AT -replace, respond to each AT listed and explain why these thought are irrational

i am the captain of my ship and the master of my fate video

-self confidence is the most important thing that they are looking for in a player -without the skill of self confidence you are useless -self confidence: the ability or belief to believe in yourself to accomplish any task, no matter the odds, difficulty, or adversity -repetition is important, we cannot be confident in something if the skill is still novel to us -the problem with repetition is that people give up after the first difficulty or adversity -self talk is also important, there is enough people in the world that we are not good enough, so why do we tell ourselves that -thoughts influence actions -practice affirmations -stop the negative self talk -catch players when they are doing good to make a point -self confident people interpret feedback the way that they want to -no one will believe you unless you do

how can coaches help with self talk

-speaking in a nice tone -speaking in a way that uplifts other people -do not yell all the time -give athletes a sense of autonomy

goal-directed self talk

-statements used to problem solve or make progress on a task -generally used for regulating behavior and focusing on positive predictions -"remember the follow through, kick the ball here, listen to the coach"

instructional self talk

-sustain a level of concentration and focus -learning a new task

who controls your self-talk?

-the outside world -other people that are irrelevant -your the only person who should control your self talk in the bigger picture

spontaneous self talk

-unintended statements -can be negative or positive -this kind of self talk can be more negative in anxiety inducing situations

self talk for ______ is so important

emotional control

expectancy-biased

to be quick to make inaccurate and inflexible judgments of individual athletes at the beginning of the season and then to act in ways that are biased by this initial expectation

Robert Merton: Self-fulfilling prophecy

-used this term to describe a social phenomenon in which a false belief or expectation is developed and which initiates a series of events that causes the original false belief to become true

negative self talk

-used when concentration can't be sustained -when there is no confidence found that day

positive (motivational) self talk

-used when trying to increase arousal levels -gain confidence -anything that pumps you up

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

-we always engage in inner self talk -players are constantly giving themself self talk -confidence and mental toughness are all psychological skills that you can turn into strength -talk to yourself to remind yourself what you focus on -you want to keep long term memory filled with good self talk

how do you stop AT's?

-we don't -being conscious of the fact that we have them and working to replace them with rational thoughts we can keep them from endangering our mental health

Self-Fulfilling Prophecy

A self-fulfilling prophecy can be defined as a prediction that sets in motion a series of events that ultimately causes the original prediction to become true. Within the sport setting, the self-fulfilling prophecy theory has been used to describe how and why the expectations that individuals (e.g., coaches) form about others (e.g., athletes) can serve as prophecies that subsequently dictate or determine the level of achievement that these athletes will reach.

what should you tell yourself when you are having a hard day

"it's a great day to have a shitty day"

The root of all irrational ideas is the belief that _____

"the world does it to me" -When you attribute your beliefs to this type of thinking you remove all control and the choice to enact change

Awfulizing

-A person who awfulizes thinks absolute worst case scenario. The games your mind plays on you when it blows everything up into a catastrophic mess ...Somehow, it goes from having missed a gym session to a full-blown World War III in your mind -The mind can make up amazing stories of how bad things will get - what will happen next... and we respond to those thoughts with REAL emotions! -We feel as if those things were happening, even though it is our thoughts creating that reality!

Absolutizing

-Absolute thinking is assumed to be cause errors in judgment about the self which can lead to depression and anxiety. -When we are habitually used to thinking negatively, it can lead to distortions in perception and information processing that can lead to depression. It may in therapy be regarded as a cognitive bias limiting insight. -Words like "should", "ought", "never" and "always" are used when absolutizing. -For example, failing to learn a task or skill correctly the first time may lead someone who absolutizes to say "I never do anything right".

Increase your confidence with these simple actions:

-Act and think confidently- The 'ol saying "fake it til you make it" isn't around for nothing! You can act confident even when you don't feel confident. This will reprogram your brain to become more confident. Faking it doesn't mean doing something that is out of your scope of practice or substituting knowledge. Faking it is telling yourself you are confident and "you got this" even when you don't think you do. Exhibit body language that shows you have power and you don't doubt yourself. Head up, shoulders back. It's the "power pose". -Use imagery- Visualize yourself succeeding. When you see yourself crossing the finish line it builds up your self-efficacy and reinforces your belief you have the ability to complete a task. -Focus on process and performance goals- Maintaining control over your performance and your journey through process and performance goals will increase your confidence -Social Support- Having a group of people to hold you accountable, coaches to foster growth and self-determination, and individuals who will believe in you as much as you believe in yourself. -Prepare, prepare, prepare.- Plan, study and rehearse by any means necessary.

Psychological effects of negative self-fulfilling prophecy (it's a domino effect):

-Expectation of failure leads to actual failure -Creates a lower self-image -Increase of expectations of future failure

People with low self-esteem:

-Often feel powerless -Are easily influenced by others -Possess a very narrow range of emotions -Are quick to become defensive and frustrated -Blame others for their shortcomings

People with high self-esteem:

-Seek independence and new responsibilities -Approach challenges with enthusiasm -Possess a very broad range of emotions -Are proud of their accomplishments -Tolerate feedback and frustration well

Increasing Self-Esteem:

-Use positive affirmations and accolades to reassert yourself and your value -Focus on you, not others: It's none of your business what other people think about you! -Diversify your interests and embrace your many roles:You are more than just a _______ (student, athlete, parent, etc.) -Avoid self-victimization -Enjoy your environment and connect with others! -Learn from the past and live forward--quit "SHOULDING" all over yourself!

Robert Rosenthal and Lenore Jacobson: self fulfilling prophecy

-a study they had conducted to determine whether students' academic progress could be influenced by their teachers' expectations of them. -began by notifying teachers at the beginning of the academic year that some of the children in their classes had been identified, via achievement tests, as "late bloomers" and that these students could be expected to show large gains in academic achievement -students who were identified as late bloomers had actually been selected by the researchers at random -the targeted children, as a group, had made greater gains academically than had their classmates who had not been identified as late bloomers. -concluded that the teachers used the false information provided by the researchers to develop higher expectations for the children identified as late bloomers and then to act in ways that would stimulate higher performance in them -the expectations formed by the teacher (based on false information) were believed to set into motion a series of events (e.g., enhanced teacher-student interactions in the classroom) that caused the original false expectation to become true.

benefits of confidence

-arouses positive emotions -facilitates concentration -affects goals and game strategy -increases effort -psychological momentum -improves performance

what are the 13 categories that AT falls into

-assuming (mind reading) -shoulds, musts, and outs (the demands we put on ourselves to be impossibly perfect) -fairy tale fantasy (we demand and ideal for our life and anything less is not ) -over generalizing ( thinking that no one likes you and that you ruin everything) -catastrophizing ( taking a little problem and turning it into a big life changing event)

what does self talk help create

-beliefs that you have about yourself that often come true

Coaches Expectations and Self-Fulfilling Prophecy

-coaches' expectations for individual athletes can serve as prophecies that dictate the ultimate level of performance and type of behaviors that these individual athletes will exhibit -STEP 1 begins when coaches form expectations regarding the capabilities of each of their players. -initial coach judgments can be based on person-type cues, performance based cues, perceived psychological characteristics -coaches likely differ in the particular sources they use and in the accuracy and flexibility of their initial expectations. -expectations may change -STEP 2 the coach's initially false expectation or judgment that an individual athlete on her or his team has low abilities may lead the coach to exhibit behaviors toward and with this athlete that reflect the coach's low expectation. -coach may (a) interact less with this athlete; (b) provide him or her with less time in drills and practice activities; (c) establish a lower standard of performance for him or her; (d) deliver less frequent and less beneficial praise after a successful performance and less informational or corrective feedback after a performance error; and (e) attribute the athlete's successful performances to luck or task ease and, correspondingly, attribute the athlete's unsuccessful performances to lack of ability. -STAGE 3 the athlete's performance and behavior conform to the coach's original expectation for him or her -players who consistently receive less frequent and less effective instruction will not show the same skill improvement as other individuals on that team who are given optimal learning opportunities. Thus, by the end of the season, the low-expectancy athlete may indeed be a low-performing team member -by the end of the season, he or she may be exhibiting low perceptions of competence, low enjoyment, low motivation, high anxiety, and possibly even low teammate support and friendship -FINAL STEP the coach sees that this particular athlete's performance and behavior were consistent with her or his (coach's) original expectation. This conformity reinforces the coach's belief that she or he made the right judgment at the beginning of the season. Thus, the coach perceives himself or herself to be especially astute at judging the initial talent levels of athletes, and the cycle continues

Self Esteem

-confidence in oneself. -It is made up of self-respect and self-love. -Self esteem influences the belief in our ability to cope with challenges, manage stress, and create change and is often reflected in our thoughts and behaviors. It is a critical factor in how we respond to stress, and more importantly, it is a common denominator in stress-prone personalities.

overconfidence

-confident is greater than abilities -confidence and compensate for incompetence

optimal confidence

-convinced goal achievement is attainable so are motivated to strive for success -look at things as a place to grow -you believe in yourself

Example of interpreting a stimulus: missing an important shot

-depending on how you speak to yourself -"im such an idiot: = anger, hopelessness, muscle tension, decrease your performance -"keep your eyes on the ball the match isn't over" = increase confidence, concentration, optimism, will not go to anxious state, you are in control of your performance

automatic thoughts (AT)

-destructive and unreasonably negative thoughts that make things go from bad to worse -causes a person to be more depressed, self-critical, and less successful with their work and personal lives

4 Main Sources of Information Contributing to Performance Expectations

1. Performance accomplishments- The most influential source of self efficacy information, with strong efficacy expectations developed through continual successful performances. Greater self efficacy derived from previous performance accomplishment determines sustained effort and persistence, which is key to overcoming failures, ultimately improving performance. 2. Vicarious experiences- involve directly observing one's own performance or the performance of another, which enhances efficacy expectations specifically when observing successful performances. Self efficacy can determine performance in sport and exercise through observing others as individuals persist in their efforts until the performance outcome matches the self created standards made from vicarious experiences. Research has shown how vicarious experiences in terms of modeling (copying what another individual is doing) can enhance the self efficacy of individuals and leads to enhanced performance. 3. Verbal persuasion is used frequently due to ease, with individuals persuaded that they can cope successfully with what may have overwhelmed them in the past. Individuals who are socially persuaded by coaches, parents and peers to believe they have the capabilities to achieve are more likely to exhibit greater effort and persistence, enhancing their performance. 4. Physiological states- simply acknowledging that physiological arousal is facilitative and motivating determines the levels of effort and persistence towards action.

thought stopping

1. recognize the ineffective thought (negative, outcome oriented, uncontrollable, not present, not realistic) 2. stop the thought 3. replace it with an effective thought, or a cue make it something that they already do

what is the most important step of rational emotive therapy

D

Why is self-talk important for athletes?

Self-talk influences your performance and well-being. Controlling your thoughts is the gateway to controlling your emotions and behaviors.

Self efficacy can be seen as____

a situationally specific (state) self confidence, influencing the types of activities individuals choose to approach, the effort they put forth and the degree of persistence they demonstrate in situations of failure.

when you can't be positive....

at least try to be productive -instructional self talk

self confidence

belief that you can successfully perform a desired behavior

what is the greatest factor of distinguishing highly successful from less successful athletes

confidence confidence is ____ and ____ yet controllable

lack of confidence

doubt self and undermine performance

confidence is ____ and ____ yet controllable

dynamic and fleeting

importance of self efficacy video

self efficacy- the belief in your own ability to succeed in achieving a goal, having the confidence to know you can do whatever you set your mind to by managing how you think, feel, and behave -when you feel good about a goal you are going to put more effort into it -1 recall times you have succeeded in the past -2 helpful feedback from others -3 watching other people succeed in similar goals -4 imagine yourself accomplishing the task -5 learning how to read your body and emotions -increase in self efficacy can increase your perseverance, growth mindset, sense of agency, and self regulation

our feelings are a direct result of our ____

self talk -ultimately we control what we think -therefore, we have the ability to influence how we feel