The Power of Self-Talk in Tough Moments

David Logan
Nov 1, 2023
2 min read

Updated: Jul 7

By Spectator Sport | Athlete Development Series: Mindset & Mental Toughness

When pressure peaks, your words matter most.

You miss a shot.

Drop a pass.

Get benched.

Fall behind in the fourth quarter.

What’s the first voice you hear?

It’s yours.

That voice either breaks you or builds you.

Self-talk is one of the most powerful (and overlooked) tools in an athlete’s mental game, it can turn doubt into drive, or confidence into collapse.

Let’s break down how to recognize, retrain, and reclaim that voice inside your head.

What Is Self-Talk?

It’s the constant conversation in your mind:

“I’ve got this.”
“Why did I do that again?”
“They’re better than me.”
“I’m ready for this moment.”

Whether you realize it or not, your self-talk shapes how you feel, compete, and bounce back.

Negative Self-Talk Sounds Like:

“I always mess this up.”
“I’m not good enough.”
“I’ll probably lose anyway.”
“Coach probably regrets putting me in.”
“Don’t miss this shot.”

These statements trigger hesitation, stress, and inconsistency, but the good news? You can change the script.

What Positive Self-Talk Does:

✅ Regulates emotions in high-pressure moments

✅ Keeps your confidence intact through mistakes

✅ Improves performance under stress

✅ Builds mental resilience and consistency

✅ Helps you lead yourself and your team

How to Rewire Your Inner Voice

1. Catch It

Start noticing your default thoughts during:

Pre-game nerves
Mistakes
Halftime
Close-game finishes

Awareness is step one.

2. Challenge It

Ask yourself:

Is this 100% true?
Would I say this to a teammate?
What would a confident version of me say?

3. Change It

Turn:

“I suck” → “I had one bad play — next one’s mine.”
“They’re better” → “I control my effort, not theirs.”
“Don’t mess up” → “Be sharp. You’ve trained for this.”

4. Repeat It

Confidence is built on repetition. Just like drills.

✅ Write down 3 phrases you want to repeat before games

✅ Use them daily in practice or pre-performance

✅ Say them out loud when it matters most

Examples of Powerful Self-Talk:

“I belong here.”
“My training is enough.”
“Mistakes don’t define me.”
“Play the next play.”
“Breathe. Focus. Dominate.”

Self-Talk + Performance = Game Changer

Your brain listens to your voice more than anyone else’s.

So speak like a leader, train like a pro, and think like a winner.

Final Word: The Voice That Wins

You don’t have to fake perfection.

You just need to train your voice to respond with power, not panic.

The loudest cheerleader you need…Is you.

At Spectator Sport, we don’t just train athletes to be stronger.

We train them to be louder, on the inside.