As an athlete, the inner critic can be a powerful force that either motivates or demotivates us. It is the voice in six inches in our head that tells us we are not good enough, that we will fail or that we are not deserving of success. This inner critic can be particularly intrusive during times of stress and high-pressure situations, such as competitions and performances. The good news is, with practice and self-awareness, the inner critic can be dissolved and harnessed, rather than being allowed to control us.
Here are some tips on how to quieten the inner critic when it comes to sport and performance.
1. Acknowledge its presence and practice acceptance
It is important to recognize that everyone has an inner critic, and it is a natural part of the human psyche. Once we become aware of our negative self-talk, we can begin to create a distance from it, challenge it and shift our focus to a more effective way of looking at it.
2. Past failure informs future anxieties
One way to quieten the inner critic is to focus on the present moment, rather than dwelling on the past or worrying about the future. By being fully present in the moment, we can let go of our self-doubts and negative thoughts and focus on the task at hand. All we have is the present, the past cannot be changed, the future is an illusion created by thoughts - based on past experiences. Its counter intuitive.
3. Unpair event with emotion
Instead of listening to negative self-talk, that might be coming up in a stressful situation; we can replace it by creating a distance between the event & emotions. This can be done through a lens of replacing "I am" statements with "I am experiencing". When we unpair the event with emotion & distance ourselves and our abilities, it can ultimately improve our sport and performance outcomes.
By becoming more aware of our thoughts and emotions, we can begin to observe and challenge negative self-talk. This will eventually help us to become more present in the moment, which can reduce stress and anxiety.
4. Fear of failure
The inner critic often thrives on our fear of failure and mistakes. By embracing failure as a learning opportunity, we can shift our focus to growth and development rather than self-doubt and negative self-talk. By doing so, the inner critic loses its power and we can move forward with more self-confidence and self-belief. Remember, power is taken away - its always given away!
The inner critic can, at times be particularly loud or difficult to manage. During these times, seeking support from a coach, sports psychologist, or a trusted friend or family member can be helpful. They can offer perspective, encouragement, and support, which can help to quieten the inner critic.
The inner critic can be a powerful force or gift if its used in that way. It is the obstacle to achieving the consistency you are seeking, but - the obstacle is the way.
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