Elite sport psychology/self confidence/nature

What is self-confidence in sport?

Self-confidence in sport can be defined as the sureness of feeling equal to the task, a sureness that is usually characterised by absolute belief in sporting ability.

In addition, self-confidence in sport can be thought of as multidimensional, consisting of confidence about:

• Ability to execute physical skills, psychological skills, and perceptual skills.
• Current physical fitness and training status.
• Potential to learn new skills.

High levels of self-confidence can enhance emotional state, concentration, goal-setting, effort expended, and the development of effective competitive strategies. To maintain self-confidence when success is elusive, it’s important to have a realistic attitude towards performance. Inevitably poor performances will occur from time to time, but the lessons learned in such situations can strengthen rather than weaken the resolve to improve.

Personality and situational factors

It should be noted that confidence is usually considered to be a part of personality. Some individuals are naturally more confident than others, more resilient to setbacks, have stronger egos, and greater self-belief.

However, confidence is also, in part, determined by the specifics of the situation. We are all more confident in some contexts than others and at different times during our lives.

Feeling confident?

Can you think of a time in your life when you felt extremely confident, in sport or otherwise:

• What were you doing?
• Why did you feel confident?
• Are you generally confident or is it something you feel that you have to work at?

More

No one is full of confidence or devoid of confidence in all situations, or all of the time in any particular situation. Even people who are highly confident can lose confidence in an unfamiliar environment. Equally, if placed in familiar surroundings, or doing something in the knowledge that you are good at it is likely to boost confidence.

In sport both of those situations are possible.  Imagine a swimmer who has been used to winning every state competition, and is therefore extremely confident, is faced with stiffer competition at national level. A run of defeats may completely destroy confidence and undermine future performances.

Sources of self-confidence

Self-confidence can be derived from many sources, including:

• Previously successful experiences.
• Watching others who are successful.
• Verbal persuasion and self-talk.
• Controlling negative thoughts and emotions.
• Controlling physiological states.
• Imagery.

Previously successful experiences

This is strongest source of self-confidence. When you perform any skill successfully, you will generate confidence and be willing to attempt something slightly more challenging. In diving and gymnastics for example, where performance relies heavily on self confidence, the progression to a new skill is dependent on mastering the previous skill. Success will build confidence. Failure, on the other hand, will diminish it.

Watching others who are successful

Watching others being successful can build confidence, particularly if their skill set closely matches your own.  In effect it suggests: “If they can do it, so can I.”

Verbal persuasion and self-talk

Being persuaded that you are capable of meeting a challenge can be a source of self-confidence. Coaches in particular have an important role to play here by convincing an athlete that success is well within their capabilities.

Self-talk can also reinforce the athlete’s belief in their own ability. This involves your inner voice affirming that you have the skills to meet  the challenge in front of you.

Verbal persuasion and self-talk should be used with a little caution. Firstly, as explained above, it cannot replace having successfully completed a task, . Secondly, if the athlete has low self-esteem and is not persuaded by repeated positive statements, they will replace it with negative thoughts and actually reduce their confidence.

Controlling negative thoughts and emotions

Negative emotional states such as anxiety can have a detrimental effect on self-confidence. Having the psychological skills to control negative feelings can prevent this from happening. Relaxation and concentration techniques can assist an athlete to maintain self-confidence.

Controlling physiological states

Butterflies in the stomach and muscular tension are examples of the physiological affects of anxiety that undermine self-confidence. If the athlete can understand and control these physiological states, they can avoid their debilitating effects.

Imagery

Imagery is a potent psychological skill that allows athletes to “see” a successful execution of skills in their mind’s eye and therefore acts as a source of confidence. The most powerful imagery uses all of the senses to create an imagined experience that feels almost like the real thing.