Managing Negative Thoughts as an Athlete: 5 Tips to Stop Negative Thought Patterns
Your mental attitude doesn’t just influence your performance on the field or court—it shapes how you see yourself as an athlete. A negative mindset can create a domino effect: unchecked negative thoughts grow, feeding into more pessimism, and eventually affecting everything from your ability to handle pressure to your relationships with teammates and coaches. It can even impact how often and how effectively you practice.
But there’s good news: you don’t have to be stuck in this cycle. By using the right strategies, you can replace negative self-talk with more constructive thoughts and develop a healthier, more optimistic outlook on your athletic journey.
Breaking the Cycle of Negative Thoughts
Negative self-talk is common, and it will happen from time to time. However, when we don’t challenge our negative thoughts, they can spiral out of control. The key to breaking this pattern isn’t suppressing these thoughts but learning how to identify and redirect them in a way that supports your growth as an athlete.
Here’s how you can take charge of your inner dialogue and build resilience against negativity.
1. Identify Negative Thoughts and Replace Them
Negative thoughts aren’t inherently bad—everyone has them. The problem arises when you start believing these thoughts or letting them dictate your behavior. The good news is you don’t have to “stop” negative thoughts altogether; instead, you can replace them with ones that are more helpful.
Steps to Shift Your Thought Patterns:
Notice the Thought: Pay attention to when negative thoughts come up for you.
Acknowledge the Impact: Recognize how the thought makes you feel and your desire to change it.
Identify an Alternative Feeling: Decide what you’d rather feel in that moment.
Replace the Thought: Swap the negative thought for one that aligns with the feeling you want to develop.
Example in Action:
Imagine a softball player strikes out and thinks:
"I’m the worst player on my team. Now we’re going to lose the game, and everyone will be mad at me."
If she leaves this unchecked, she might internalize it, which could lead to reduced effort, lowered confidence, and her sabotaging her next opportunity by being too in her head. Instead, she can follow these steps:
Realize she’s having the negative thought.
Notice that it’s hurting her confidence and focus.
Recognize that she’d prefer to feel resilient and ready for her next at-bat.
Replace the thought with:
"One strikeout doesn’t define me or this game. I’ll stay focused and give my best next time."
This simple reframing can make a significant difference in her mindset and performance.
2. Be Your Own Fan Club
Most of us are harsher on ourselves than we’d ever be on a friend. Research shows that around 90% of our self-talk is negative. To counteract this, adopt a three-step approach to transform your inner critic into your inner cheerleader.
Steps to Build Positive Self-Talk:
Release It: Give yourself permission to process negative thoughts briefly -set a timer for two-three minutes. Once the time’s up, move forward.
Track It: Pay attention to when negativity creeps in. Awareness is the first step to changing your thought patterns.
Reframe It: Ask yourself if the thought is realistic. Then, consider what you’d say to a teammate or friend in the same situation.
For example, if you’re thinking, “I’ll never be good enough to start on varsity,” ask yourself:
Is that true, or am I being too harsh?
What advice would I give a teammate feeling this way?
By showing yourself the same compassion you’d show others, you’ll gradually nurture a more positive relationship with yourself.
3. Focus on What is Positive
When anxiety or self-doubt strikes, it’s easy to spiral into negativity. Instead of resisting these feelings, consciously redirect your attention to something positive.
Try This Technique:
Speak aloud about things you appreciate or enjoy, no matter how small. For example:
“I love how sunny it is today.”
“I’m proud of how hard I worked in practice this week.”This practice shifts your brain’s focus, encouraging a more optimistic mindset.
By training yourself to look for the good, even in challenging moments, you’re building resilience and developing a habit of positivity.
4. Harness the Power of Journaling
Journaling is an effective way to process negative thoughts and gain clarity. Writing allows you to externalize your worries and identify their root causes.
How to Use Journaling:
When negative thoughts arise, write them down.
Explore why these thoughts might be surfacing. For example, are you stressed about an upcoming game or worried about letting your team down?
Reflect on whether your concerns are as big as they seem.
By getting your thoughts on paper, you can often see patterns or exaggerations in your thinking. This perspective can help you reframe your worries into something more manageable.
5. Build Positive Mental Habits
Rather than trying to fight negativity directly, focus on creating habits that promote positivity. This approach helps you naturally shift your mindset over time.
How to Build Positive Mental Habits:
Start small by acknowledging simple joys, like a good workout or a supportive teammate.
Make it a daily practice to reflect on things you’re grateful for. Set a goal to list at least 3 things each day. This isn’t as difficult as it might initially seem, especially once you start focusing on little things that you may take for granted (some examples: the opportunity to play sports- to have the time and resources made available to you so that you can play, as well as being physically well enough to play; electricity- we are quick to feel frustrated when our power goes out, but don’t always appreciate what it is like when we have it available, or what it may have been like to grow up in a time before electricity; another chance to correct something you didn’t like earlier).
Celebrate small wins, such as mastering a new skill or completing a tough training session.
Over time, these positive thought patterns can become your new default, crowding out negativity without forcing it.
A New Way to Approach Self-Talk
As a student-athlete, managing negative self-talk isn’t just about improving your performance—it’s about fostering a mindset that supports your growth, confidence, and overall well-being. By learning to recognize and reframe unhelpful thoughts, practicing self-compassion, and focusing on the positives, you’ll build mental habits that not only help you during competition but also serve you well in life.
Remember, the path to a more positive mindset starts with small, intentional steps. With practice and patience, you’ll find yourself thinking like your own biggest fan—and playing with the confidence to match.
Want some extra help developing a champion mindset? Reach out today!