Researchers have reported that anxiety can be both facilitative and debilitative to performance in those competing within all levels of sport (Jones & Swain, 1992; Shaw, Gorely & Corban, 2005). For example, athletes reporting to having felt anxious before competition can direct this into a more positive format by using anxiety as a cue to facilitate a better performance (Eysenck & Calvo, 1992; Hardy, 1990). This is made possible by the use of positive ‘self-talk’ pre and post performance.

Exercise shares the same principles in that many people report feeling anxious about engaging in regular exercise, but are unable to focus it more positively. This is largely due to various social influences, i.e. fear of negative evaluation from peers (especially in female participants), leading to social avoidance of exercise (Storch et al. 2002). Social phobia of exercise is generally a common problem found in adolescents and young adults (Anderson, Williams, McGee & Silva, 1987) and is a problem that must be tackled early on in childhood so that adolescents and young adults are provided with the confidence to engage in regular exercise into adulthood. Social anxiety has also been reported to be very common amongst adults, and again, this is a problem that must be tackled, especially during a time when sedentary behaviour in the UK has been on the rise in recent years.

How are we able to then gain more confidence to reduce our anxiety towards engaging in regular exercise? There is a very simple psychological technique used within professional sport that athletes use to develop confidence and with prolonged use can help sustain confidence over a longer period of time. The technique is referred to as ‘self-talk’. Self-talk can be used equally as effectively either verbally or internally (Hardy et al., 2001), however, there are right and wrong ways to use it. Many of us will use this everyday at some point and whether or not it is constructive or destructive to us depends on how we are able to positively engage in the technique. The technique itself is very simple, and as previously stated many of us already do this regularly without realising. So how then do we engage in positive self-talk to improve confidence? Quite simply we construct our own positive monologues within ourselves. (These can be used either verbally or mentally). Doing this before and after we engage in exercise will particularly help to develop our self-confidence and motivate us to participate in exercise much more frequently, thus eventually overcoming our own previous anxieties towards exercise. Particularly good examples of positive self-talk are as follows:

• “I enjoy exercise and I am good at running”.
• “I have engaged in much more vigorous exercise before and I can easily do it again”.
• “I have just cycled the furthest I’ve ever done. I WILL beat that distance tomorrow”

As you can see from these short examples, they are positively focused towards improvement, enjoyment and confidence. Regular repetition and practice of this technique will introduce a more confident mindset towards engaging in regular exercise. It is also recommended that when using self-talk, you must retain the positive nature of what you’re telling yourself and be aware of negative emotions, as these may deconstruct the positive influences self-talk can have on confidence.

Thomas Buck (Research Assistant, Rescon)