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Self-awareness:
What You See Is What You Get
Self-image and Performance

Hopefully, you've reflected on some of the beliefs and behaviors society reinforces in athletics and life. Perhaps you also compared them to your own attitudes. Ultimately, your beliefs about yourself as an athlete or runner dictate your "peak destination," and how much "rough terrain" you must navigate. These beliefs are called your "self-image," "self-portrait," or "self-concept."

Most people operate under the myth that your self-concept is a deep-rooted, unchangeable label to be carried around on your shoulders for life. Although this may be true for animals, it is not so for humans. The good news is that lugging around your limiting self-image is optional. As you develop, you form an identity, or set of labels and characteristics and attach a positive or negative value to it. Your self-portrait is nothing more than a collection of learned information, which you use to define and evaluate yourself, thereby dictating your beliefs, actions and abilities. To see the connection between self-image and performances, compare what you believe with your actual experiences.

Do your performances or experiences differ from your beliefs? You are most likely greater than you imagine. In fact, early Soviet sport scientists contended that many elite athletes use only 30-40% of their optimal potential. For most others, it is likely closer to 10-25%. So, how do we start changing our self-image, such as creating positive attitude and dismantling negative or self-limiting ones?

Here are some techniques or strategies you might play with, which will increase your self-awareness and capacity for positive change.

Separate Who You Are from What You Have or Have Not Achieved. A bad race does not indicate you are a bad runner, nor is it a commentary on your true potential. Many runners base their self-worth on running a certain time to feel "OK" about themselves. Come to accept your self as a valuable person regardless of a race outcome.

List and Reinforce Strengths. Make a list of personal strengths and build positive affirmations around each one. Create simple positive phrases that you can say to yourself to reinforce your positive qualities. Examples: I am improving rapidly. I am confident and calm. I pace myself well. I am strong and smooth. I am in control and ready to roll.

Avoid Subtle Self-degrading Statements. Work to diminish the intensity of your negative self-attacks, such as "You really blew that race." "You couldn't have run any worse." This also includes not rejecting other's compliments. If someone says, "Good race," and your reply is "I was lucky; I had a good tailwind," you discredit your efforts. A simple "Thanks, I felt terrific," or "Thanks, I am running well." will reinforce a positive self-image.

Challenge the Negatives/Replace with Positives. Record every negative self-critical statement you make for one week in a notebook. Now, challenge the rationality and validity of each one. Replace each one with its opposite self-supportive statement.

Develop a Positive Quality through Visualization. Identify a quality you want to possess and select someone that exemplifies this quality (e.g. Carl Lewis / power & speed). Visualize how this person demonstrates this characteristic. Then visualize yourself doing it!

"What a man thinks of himself…determines, or rather indicates his fate" — Henry David Thoreau

"Cherish your vision and your dreams, as they are the children of your soul - the blueprints of your ultimate achievements." — Napoleon Hill

"Words create reality. Keep them positive and they will provide the power to transform the quality of your existence." — Old Irish Proverb

Liza York, Ph.D. is a licensed clinical psychologist in Longmont. She provides clinical and sport psychological services to children through adults. She has worked with recreational to national level athletes. For consultation call: (970) 231-7021 or email.