Building Confidence and Self-Belief in our Abilities to Perform

By Dr. Anna Enright DNP, PCNS-BC

“For weeks before nationals, I can’t sleep. I start to worry about my performance. I end up doubting myself and lose all my self-confidence!”
                                             ---Top national youth competitor

For many years I’ve wondered why mental preparation skills are not taught to every athlete.  We assume athletes know how to deal with pressure.  The truth is many of the top athletes I’ve talked with lack confidence in their ability to perform under pressure.  Many feel unsettled at best and others downright anxious as performance day approaches.  These are gifted young athletes who have qualified for National or World events.  They are performing at the highest levels of their sport, but the truth is they have not had the opportunity to learn the psychological skills and strategies needed to do their best on those performance days. 

In athletics we place our effort on fixing what is wrong.  This makes sense as we want to improve.  Unfortunately, over time, getting fixated on the flaws will result in losing sight of the skills already developed and the accomplishments already achieved.  The mindset of only focusing on what is wrong can wear us out and undermine our belief in ourselves resulting in losing confidence in the ability to perform. 

Connecting to and acknowledging what we’re already good at is what will strengthen faith in our abilities.  Recalling past and future successes and intentionally remembering strengths, will strengthen self-belief and confidence over time.  Just like repeating physical moves strengthens muscles, we can help our brain recognize what being confident feels like by intentionally recalling what our success looks like.

Try incorporating the following skills into training to bolster confidence and build self efficacy.

Skill: Building Self-belief by flooding the brain with success thoughts (Bandura, 1997)

1. Memorable Performance: Think of a moment or moments when you performed well.  This can be in practice or competition.  Moments when you executed movements and floated up a climb in just the way you’d always wanted to.  

2. Positive Comments: Reflect on the positive feedback you have received from coaches and teammates.  Remember how it felt to get that positive feedback.  How about a time when you said something positive or constructive to yourself?

3. Role Model: Think of someone in sport you admire.  Someone who you wish you could emulate in style and skill.  Imagine them executing a climb or a move you want to do.  Now imagine yourself doing it just like them.  How about an excellent example from a time you executed a series of moves perfectly and entered flow?

4. Emotional Regulation: Think of a time in competition when you managed your emotions well.  Recall what it felt like to have all these emotions and be in control.  What were you saying to yourself?  How did this energy feel in your physical body? (adapted from Bandura, 1997)

Skill: Can you list 10 things you respect about yourself as a climber? 

Baltzell (2011) recommends this being a good way to start authentically thinking about building the good in ourselves.  We can easily list what we respect in others, however we don’t often think about what about ourselves we admire. This may feel awkward.  She recommends that athletes do this practice for themselves and don’t necessarily share with others.  “It can be invaluable to have a quiet understanding of what you can rely upon when things get tough mentally or physically.” (Balzell, 2011, p28)

In Conclusion
To build confidence and self-belief:

1. Identify your strengths by listing 10 things you respect about yourself

2. Flood your brain with success thoughts

     a. Reflecting on a successful past performance, 

     b. Positive feedback you received, 

     c. An excellent example of what you want to aspire to and 

     d. Ways you have successfully managed your emotions in tough moments.

If you are interested in finding out your signature strengths visit and fill out Peterson and Seligman’s strength inventory.

References

Baltzell, A. (2011). Living in the sweet spot: Preparing for performance in sport and life. Morgantown, WV: Fitness Information Technology.
Bandura, A. (1997). Self-efficacy: The exercise of control. Macmillan.