Unleashing Potentials: Harnessing Self-Imagery and Self-Talk for Athletic Excellence

Unleashing Potentials: Harnessing Self-Imagery and Self-Talk for Athletic Excellence

Caressha Faye A. Bernaldez., Mary Glenda A. Lugtu, Ph.D.

University of Mindanao Matina Campus, Philippines

DOI: https://dx.doi.org/10.47772/IJRISS.2024.8110089

Received: 30 October 2024; Accepted: 04 November 2024; Published: 05 December 2024

ABSTRACT

The study examined the contribution of self-imagery and self-talk to the performance of the athletes. It employs a phenomenological research design. The study used purposive sampling to select athletes as the primary informants and coaches for triangulation. Data were collected through In-Depth Interviews and Focus Group Discussions, with thematic analysis employed to interpret the data. A total of (10) participants were interviewed using a semi-structured interview guide specifically (5) participants for the Focus-group discussion and (5) participants for the In-depth interview were employed. The findings underscored the significant role of positive self-talk and self-imagery in enhancing athletic performance. Athletes used these methods to stay focused, handle tension, and increase confidence in crucial moments. Self-imagery aided in competition preparation, skill improvement, and visualizing success. It also showed that these psychological strategies boost motivation, focus, and performance, but their effectiveness can vary based on individual differences and training needs. Integrating these techniques into daily routines can be complex because of time constraints. Athletes can improve their performance by consistently applying these strategies for competition preparation and mental visualization of success, demonstrating the effectiveness of these psychological techniques.

Keywords: physical education, athletic performance, athletes, coaches, self-talk, self-imagery, phenomenological research, Philippines

SDG Indicator: #3: (Good Health and Well-Being)

INTRODUCTION

Athletes encounter various challenges, such as lack of financial capacity, limited access to training resources, and high-performance expectations, which can affect not only their mental health but also their overall performance. These stressors are often associated with increased anxiety, depression, diminished self-esteem, substance abuse, and eating disorders issues that fall within the domain of clinical psychology. The pressure to excel can exacerbate feelings of inadequacy and fear of failure, leading to burnout and reduced motivation. One of the fears of athletes is fear of underperforming or choking under pressure despite being ready for the competition. Choking under pressure is performing poorly due to pressure (Cai, Li, Liu, Wu, 2023). They feel great pressure when they appreciate the scenario and want athletic rewards, pride, and reputation (Endo, Raima, Sekiya, 2023). Mole (2020) stated that choking commonly occurs in critical sports games when scores are tight, pressure builds, and athletes who can not manage it choke.

In addressing the issue with regard to athletes choking under pressure, this study examines the use of self-imagery and self-talk to the training regimen of the athletes. Self-imagery is when an athlete imagines what will happen in their games. Chandler, Ely, Muir (2022) defined self-imagery as mental images of utilizing the thing or acting. This enables a person to imagine what they would do or what might happen on and off the court. As mentioned earlier, mental preparation is equally important to physical training. Having tough mental ability can assist athletes in handling coach and stakeholder pressure (Roberts, 2020). Roberts (2020) further explained that self-efficacy is affected by enactive mastery, and vicarious, linguistic, psychological, emotional, and imaginal experiences. This means that imagining oneself acting something or imagining situations that may probably happen ensures the athlete can be prepared for the possible challenges that may arise during the game. Hambali, Hidayat, Singnoy, Sultoni, Uston & Yudiana (2023) found that self-imagery and self-talk improve athletes’ motor skills and confidence. Their findings demonstrated that the utilization of self-imagery and self-talk had a positive impact on performance throughout the training process.

Carratero, Cervello, Landero, Rosa, and Torregossa (2022) studied sports and incorporated gymnasts as their participants. Their research revealed that engaging in self-talk resulted in enhanced performance among gymnasts. Participants engaged in both positive and negative self-dialogue. The study revealed that engaging in positive self-talk enhances performance in games while engaging in negative self-talk has a detrimental effect on performance. Based on the results of Carretero et. al (2022) study, self-talk can either improve or hinder athletes’ optimal performance.

The primary objective of this research is to investigate the role of self-talk and self-imagery in improving athletic performance, with a particular emphasis on the ways in which these techniques contribute to success. The second objective is to assess the advantages and constraints of self-imagery and self-talk in relation to the training and competition schedules of athletes. The third objective of this thesis is to identify effective mental preparation strategies that can further enhance athletic performance.

Studies have discovered a correlation between the use of self-talk and self-imagery and the development of theoretical understanding. According to Deci & Ryan (2000), autonomy gives people the power to choose and act independently. It means taking charge of one’s life and following one’s passions without other influence. The self-determination theory of Deci and Ryan will serve as a guide in this study and will explain the importance of self-determination and personal choice, which can enhance athletes’ motivation and engagement. Integrating this theory into the study of self-imagery and self-talk can elucidate how these techniques foster a sense of control and ownership in athletes, potentially improving their performance and commitment.

This study is also guided by the Cognitive-Motivational Theory which is outlined by Lazarus and Folksman (1984), wherein this theory examines how people cope with psychological stress and appraise others’ intellect. Internal and external factors can cause stress. The body’s stress response affects internal factors. From a psychological standpoint, this is crucial. Environmental and competitive pressures can affect a scenario. Lazarus and Folksman (1984) stated that stress occurs when a person feels vulnerable and in danger. Flow theory also serves as a guide for this research. The idea of this theory is that people enter a state of flow when given challenges that match their strengths. Csikszentmihalyi (1990) stated that there are eight flow factors. First, it includes clear goals, immediate feedback, and a balance between challenge and skill; fourth  is  concentration;  fifth  is  having a sense of control, is the loss of self-consciousness; seventh is the distortion of time; and eighth is having intrinsic motivation.

METHOD

This section discusses the method used in this study. It includes the research participants, materials and instruments, and design and procedure.

Study Participants

The study involved 10 participants, including eight athletes and two coaches. The participants were eight student-athletes from the Davao del Norte State College, and two coaches from the Davao del Norte Psydo, and from the Davao del Norte State College. Specifically, the participants were chosen based on the following criteria: (1) they were required to be professional athletes or varsity players with a minimum of one year of experience in their respective sport; (2) they were required to be at least 18 years old; and (3) the study was open to individuals of all genders. The following were the exclusion criteria: those under 18 years of age, had yet to participate in an event, or had recently begun involvement in athletics. The study allowed participants to withdraw if they felt uneasy about continuing or if there was a risk of injury to themselves or others. The study implemented purposive sampling to identify participants who satisfied the prerequisites specified above, guaranteeing they possessed the requisite qualifications and experience pertinent to the research topic. According to Renwick (2019), qualitative data focuses more on smaller groups of participants. This claim has been supported by Sharma, Mudgal, Gaur, & Chaturvedi (2024) who stated that using fewer than 20 participants in a qualitative study is more likely to establish a better data result, considering that having a smaller group is easier for the researcher to develop a strong close relationship with the participants that later on leads to natural and comprehensive conversation.

This study was conducted in Davao Region. There is an increasing study regarding this study however, Davao CIty does not have an adequate amount of research and resources dedicated to this field. The Davao region’s unique cultural and athletic context presents an opportunity to investigate the use of mental training methods, including self-talk and self-imagery.

Materials and Instruments

This study administered a researcher-made questionnaire for the interview of the participants which was validated by the experts. The instrument being utilized includes a Preliminary section that serves as an informed consent, a Demographic Profile section that gathers important information regarding the research participants, and an Interview Guide Questionnaire that consists of open-ended questions and probing questions. These questions aimed to gather the responses of the participants of the study, which will be analyzed for data analysis purposes. Five experts validated the interview-guide questionnaire of the study. The instrument was validated with an average of 9.4. This score reflects the validators’ consensus that the questionnaire is relevant and clear.

Design and Procedure

This research study employs a qualitative approach, which explores the participants’ experiences, behavior, and perspectives. Qualitative research inquires open-ended questions to the participants whose answers are not put into and expounded to numbers. One of the strengths that a qualitative approach has is it is able to explain various processes and patterns of human behavior that can be hard to quantify (Brannan & Brannan, 2022).

This study employs phenomenology research design to uncover the fundamental aspects of participants’ experiences, revealing the challenges, benefits, and limitations associated with the application of self-imagery and self-talk in athletic performance. The role of the researcher served as an interviewer, observer and transcriber of the collected data. The data collection of this study involves various steps including the formulation, validation, and administration of a research questionnaire, which includes open-ended questions to elicit precise and comprehensive responses from the chosen participants of the study. These participants were approached with informed consent and had the freedom to decline participation if they felt uncomfortable. Establishing trust with them during the interview is of utmost importance, as it forms the basis of their accurate and unfiltered responses, aligning with the objectives of the study.

RESULTS AND DISCUSSION

This section presents the findings from the data analysis conducted, highlighting the themes and insights generated from participants’ responses.

Role of Self-Imagery and Self-Talk in Harnessing Athletic Performance

The first table presented below displays the primary themes and essential concepts associated with the life experiences of athletes, particularly regarding their use of self-imagery and self-talk as tools for improving their athletic performance.

Table 1: Role of Self-Imagery and Self-Talk in Harnessing Athletic Performance

Mental Conditioning

Mental preparation has been acknowledged as an integral component of athletic preparations. This theme explored the psychological characteristics of mental conditioning, namely autonomy, competence, and relatedness. Athletes who have the qualities mentioned have or develop intrinsic motivation, goal-oriented behavior, and effective coping mechanisms enhancing athletic performance and athletes’ psychological welfare. Autonomy is characterized by self-organization, enhances internal drive and perseverance. Competence, which refers to the belief in one’s capabilities, enhances self-efficacy and resilience. Social requirements, such as the need for relatedness, affiliation, and inclusion, enhance good emotions and alleviate stress. This way of thinking serves as conditioning a person’s mind that results in the establishment of a conducive environment for optimal performance for athletes.

All in all, they stressed the need for bench practices that encompass real-life scenarios to foster team cohesion and a sense of belonging. This aligns with the Self-Determination Theory (SDT), where individuals perceive themselves as part of a particular group and consequently exhibit enhanced performance. Relaxing techniques like napping and listening to music in improving physical and mental performance preparedness was found significant. wherein it demonstrates the connection between the physical and psychological aspects of physical fitness and exercise. This provided evidence for the significance of autonomy, competence, and relatedness in the motivation and behavior of athletes, as advocated by Self-Determination Theory (SDT) (Ryan & Deci, 2000).

Mental Toughness

New findings have helped expand knowledge of the effects of mental readiness to perform and mental approaches on the efficiency of sports outcomes that address Cognitive Motivational Theory, Self-Determination Theory, and Flow Theory. Benish (2020), emphasized how and why cognitive techniques like positive thinking and self-imagery are essential in enhancing performance. Their findings explained how the said techniques of cognitive skills enhance motivation and performance rates among athletes. This fact substantiates Cognitive Motivational Theory, which emphasizes that thinking patterns and expectations strongly affect motivation and subsequent action (Hardy et al., 2020). Ryan et al. (2021) looked into the antecedent of autonomy and competence in a sporting context, where the athletes’ perceived control over their training and confidence level in their ability suggest high mental toughness.

Mental skills involve procedures that reduce anxiety effects and concentration, which is an essential element that would help athletes gain flow and improve peak performance. This concept shares strong ties with the concept of the verbatim statement; according to this, athletes can get prepared and confident by either picturing or asking about their teammates’ moves. The mental set aspect is vital in improving performance in the study and the verbatim. This agrees with what the verbatim mentioned about the effects of mental strategies that include visualization in instilling confidence and readiness of athletes for competitions. Both sources agree that having states of mind and plans maximizes performance. This underlined the argument that, in reality, mental preparation is as essential as athletic training in sporting activities. In light of this, recent work by Bishop, Karageorghis, and Loizou (2021) reviewed the literature on the effects of music on athletic performance, where it was seen that motivational music can enhance the athletes’ concentration, mood and tenacity. Music can be used as a cognitive method that positively influences the psychological conditions required for competition by modifying the focus and moods of the performers (Karageorghis et al., 2021). This supports the view that mental preparation is as necessary as physical exercise and that cognitive strategies can be applied in sports. From the verbatim, it can be concluded that by applying the knowledge acquired through cognitive apprenticeship in a competitive context, athletes feel more confident. Likewise, Bishop et al. (2021) discovered that music – as one of the cognitive strategies positively affects the level of concentration and emotions, which are paramount in psychological preparation. Despite the difference in views, both theories highlight the need for mental and cognitive processes in sports, as they point out that it is possible to practice mental rehearsal and music in sports, which implies that only good mental preparation will ensure the best performance by a sportsman. Essential

Positive Self-Talk

Mental conditioning comprises positive self-talk, which is one of the core elements. Self-talk also has a part to play in improving the performance of sportsmen and women. It has also been found that motivation to self-talk and positive affirmations can help athletes control their thoughts. It can be seen in athletes who engage in positive self-talk that shows the ability to regulate thought processes of mental strength. Athletes should purposefully focus on positive self-talk to help themselves overcome negative self-talk. Hsieh & Lu (2016) and Gill, Hsu, Wong & Kuan (2017) have discussed positive self-talk in the context of improved athletic performance, particularly concerning motivation, attentional focus and stress level. Cognitive Motivational Theory supports one’s thought process; athletes can regulate their given mental thoughts with positive verbal messages.

This approach is not far from what is referred to as ‘flow’ in the theory proposed by Mihaly Csikszentmihalyi (1990), known as the flow theory. Based on the idea that performance is optimal when there is a match between the challenge level presented and the skill level of the individual, thus lending to a high level of concentration and motivation. Recent research on flow indicated that self-talk plays a crucial part in attaining the forget-self state. Positive and instructional self-talk has also been identified to assist athletes in staying relaxed, increasing concentration, and coming up with more appropriate decisions at pressure levels. Horcajo, Mateos, and Tannion (2024) mentioned the importance of non-verbal behavior and body posture because it affects sports performance. Horcajo et. al (2024) concluded that athletes who used self-talk performed better, providing an upright posture validated the statements. The study established that the perceived validity of self-talk and self-imagery played this role and stressed the role of self-talk and body posture in enhancing physical performance. This is in line with Parimoo (2021), in their study on self-talk, identified self-regulation as similar to the participant’s verbatim. In their study, self-regulation is used by an individual to direct a person’s behavior. This implies that the participant is conscious and when a person is thinking tactically at a given stage of the observation. This balanced mindset is related to self-determination theory, which introduced the factors of autonomy, competence, and relatedness as determinants of intrinsic motivation. It not only benefits their affective stability but also improves cognitive sports performance by encouraging self-talk that facilitates optimal arousal and focus towards the required sports activity.

Team Support

In this theme team support is defined in terms of the relatedness postulated in the Self-determination theory. Group harmony and solidarity in a team of players increases the feeling of being part of the team and the player’s desire to succeed and, therefore, better performance. Various stakeholders, such as the coaches, who will help provide constructive criticism and rally for the group, play a vital role in this process. Further, team support also defends a person against stress and pressures because athletes are more likely to manage challenges better with support from their teammates and coaches. This environment enabled athletes to compete to their best abilities, knowing that they are supported in their endeavors by fellow team members. Thus, it is also highly beneficial in developing the athletes’ strength and character.

Accordingly, Self-determination theory is a valuable lens through which to interpret the effects of such knowledge-sharing practices on motivation and subsequent performance. In Self-determination theory, perceived relatedness, representing individuals ‘ feelings of acceptance and inclusion within a particular group, is another basic psychological need determining people’s motivation and well-being. When athletes can talk to each other, they share their experiences and make themselves feel that they belong, increasing their intrinsic motivation. This feeling of supporting other members makes them more committed to the goals and performance of the team (Ryan & Deci, 2020). Many studies have indicated that a positive group climate, or the practice of cooperation, fellowship and support, shapes the motivation and performance of athletes. A cooperative and supportive team environment promotes motivation and enhanced performance by the athletes (Cotterill, Loughead, & Fransen, 2022). Sharing experiences, constructive criticism, and adopting team overly activities that boost unity create this positive culture (Sun et al., 2021). Analyzing the results of the investigations, it was stated that the attitudes of the required positive team climate help enhance athletes’ motivation and performance. When athletes and other teammates cooperate and feel trusted to complete their tasks, athletes will be healthy and perform better. Routines and rituals within a team stressed the need for coherence and a common goal for success. These results demonstrated that relatedness influences athletes motivation and team performance, supporting the Self-determination theory. Coaches can improve individual and team performance by fostering a positive environment and creating a more cohesive and effective team.

Physical Well-being

Physical well-being is essential for athletic performance, involving crucial elements like sleep, exercise, diet, and stress management. These factors are interlinked and significantly affect an athlete’s overall health and performance. Adequate sleep is critical for recovery, helping athletes to restore energy, repair muscles, and maintain cognitive and emotional balance (MVitale, Nedelec, Skorski, & Lastella, 2021). Regular exercise improves physical fitness and boosts mental well-being by alleviating stress and enhancing mood (Mahindru et al., 2023). A well-rounded diet is vital for providing the necessary nutrients to support energy levels, muscle repair, and overall stamina, which are vital for training and competition (Burke et al., 2021).

When athletes, are physically fit, they are more confident and competent in competitional tasks than less fit athletes. With increased self-efficacy, athletes yield better functionality outcomes, pay more commitment to the required tasks, and tailor their activities to situation requirements and demands (Ryan & Deci, 2021). Recent studies have also stressed the role of exercise on the outcome of an athlete. For example, Akbar et al. (2023) have established that out-court fitness training, which entails strength, endurance, and flexibility, increases performance and decreases the injury rate. Fry and Rehman (2023) also noted that good physical warm-up, sufficient rest, and stress-free nights are critical for performance enhancement and competition triumph. Choukri et al. (2021) also identified that physical conditioning results activate and improve recovery and decrease the stress levels for performance stability and better health for the wrestler. The implications arising from these sports patterns popularly suggest that sportiness is a vital ingredient that must be incorporated into the athlete’s fitness training schedule. Experts widely recommended practicing sports regularly, following a proper diet and getting sufficient sleep to achieve the best results. Both coaches and athletes need to understand that fitness is not an accessory but an elemental tool in the preparation and performance of athletes talent in a competitive event. Structured fitness programmes and ensuring that the student is healthy can go a long way in enhancing the student’s performance. Athletes, in particular, can improve their ability to perform as much as they maintain optimum fitness levels.

Consequently, they can work under pressure and solve their physiological stress. This approach is an application of cognitive-motivational theory, which associates physical health with cognitive and motivational aspects that are crucial for optimizing performance. Scientific evidence suggested that an athlete’s overall plan of exercise, sleep, and stress management is critical in performance and athletes’ welfare.

Benefits and Limitations of Self-Imagery and Self-Talk on Athletes’ Training and Competition Schedules

The table below shows the data on participants regarding the benefits and limitations of incorporating mental preparation strategies centered around self-imagery and self-talk into athletes’ training and competition schedules. Four themes were derived from the benefits and four themes derived from the limitations.

Enhanced Athlete Performance

Enhanced athletic performance can be defined as the progressive improvement of an athlete’s physical, psychological, and emotional strength to realize his or her full potential in his or her line of sporting discipline. Such a kinetic approach comprises several factors and tactics that an athlete uses in enhancing his or her performance, including self-imagery and self-talk, which are some of the psychological factors instrumental in enhancing performance. Self-generated images are helpful in readiness and flexibility, which are part of the athletic achievement process; thus, it can be asserted that self-talk enhances self-imagery. Readiness to perform is termed preparedness, and this can be achieved through physical training; the athlete mentally goes through how he is going to perform and the strategies he or she will use during performance. In this way, the visualization of success and reinforcing positive thoughts help athletes get the confidence necessary to implement a developed plan in competitions. Suppose an athlete engages in visualization and positive self-talk frequently, they will be able to adapt and attend to the necessary tasks without getting threatened or pressured, and this means the issuance of positive signals to get better results in performance (Galanis et al., 2022).

Verbalization is the external expression of thinking and planning, which is very important for thinking during sports activities. Galanis et. al (2022) asserted that self-talk assists athletes in coping with anxiety, shifting their focus when necessary, and avoiding getting into lapses that may lead to mental blinks. This supports the Flow Theory in that, to achieve the best results, people must be engrossed in their work (Csikszentmihalyi, 1990). Cognitions help get to this flow state by engaging the mind and thus keeping out any distractions. This implied that athletes may engage in self-talk and thus leave out the future to focus on the current activity, which is central to achieving the state of flow. Self-talk also encourages attention and working memory, which are crucial in sports activities. According to Latinjak and Hatzigeorgiadis (2022), positive self-talk increases cognitive ability through engagement of the mind and concentration. In the same way, Flow Theory supports this as it affirmed that the element of flow is associated with optimal utilization of thinking and focus. When the athletes engage in self-talk to assist in directing their attention, they are more inclined to enjoy the flow of experience and efficiency of their cognitive processes and strategies.

Improved Game Confidence and Engagement

It is observed that the mental preparation techniques affect the improvement of the game confidence and better interest seen in the games. Positive thinking, visualization, and self-imagery are essential tools that need to be employed to enhance the athletes’ confidence and enable them to stay on course while participating in competitive activities. These mental strategies are closely linked to forming an optimistic thinking style and strengthening positive mental resistance. In a study made by Parimoo (2021), it has been learned that positive self-talk improves athletes’ confidence and performance. This eradicates negative self-talk and perceived adversity, which affects the athletes’ confidence so much as this is vital in any competition—additionally, Horcajo et. al (2024) showed that using positive self-talk decreased anxiety and increased performance, meaning that positive self-talk improves game confidence.

One of the participants’ observations is that self-imagery helped them know what they need to do during a game. This is a testament to this strategizing, which is very important in managing anxiety that comes with pressure when staging a game. Moreover, the participants’ focus on self-imagery as a tool to enhance confidence levels can also be explained. In addition, visualization of success and positive outcomes helped athletes to be mentally ready for the game, as well as helping them to build up the mental muscles that they need to cope with the stresses that come with competition. According to Budnik-Przybylska, Huzarska, and Karasiewicz (2022), athletes who use self-imagery were more confident and interested in their activity. Each time the athletes practice successful performances, they reinforce the mental images of success in their minds, achieving better belief and confidence when engaging in sporting activities. The participants’ experience echoed this study because they asserted that self-imagery and self-talk mobilizes them and helps them on what to do, reflecting preparedness and self-confidence. This fostered better attention and commitment in their training and games.  This  discussion  on  self-imagery  also  relates  to  the  principles  of Self-determination theory developed by Deci and Ryan (2020), which was about the importance of intrinsic motivation and self-regulation in gaining the highest level of performance. Whenever athletes contemplate their goals and how they intend to achieve them, this motivates them to achieve it driven by their motivation.

Effective Game Planning

The theme of effective game planning involved using cognitive preparation techniques in a strategic manner, such as the use of self-imagery, mental rehearsal, and visualization, to anticipate and adapt to various game scenarios. These mental strategies enabled athletes to create detailed action plans, enhancing their ability to react effectively during the competition.

Although positive self-imagery was recommended for improving performance, some research has shown how they significantly influence them. For example, imagery involving practice and conditioning but not relating well to the present skill level and current competition events may be overly optimistic or add to a competitor’s nervousness. In addition, a study by Munroe-Chandler, Loughead, Zuluev, and Ely (2023) stressed that the timing and the conditions in which imagery is needed differ significantly. Thus, instead of reducing pressure, such imagery where it is timely employed or when the person is not mentally prepared to engage in such imaging activities will only increase pressure. However, these are potential drawbacks that athletes have to include imagery in overall mental preparation, which may include relaxation, positive thinking, and good physical warm-up. Finally, the verbatim analysis demonstrated that mental imagery is an indispensable tool that helps make swift and proper strategic changes during competition. In this case, the athletes can easily plan how to counteract these moves and thus can quickly solve a problem by visualizing and anticipating the opponent’s abilities. Thus, based on recent research, it can be stated that mental imagery and mental conditioning in athletes’ practice play a positive role in flexible and confident actions in their game performance.

Improved Focus and Concentration

The theme of improved focus and concentration examined how mental training techniques can significantly enhance athletes’ ability to maintain attention and minimize the influence of external distractions. These techniques, including self-talk, self-imagery, and other cognitive strategies, foster a concentrated mindset, enabling athletes to stay focused on their tasks and optimize their performance, even in challenging environments.

In the context of sports psychologists, rationalization procedures such as self-talk and mental imagery can help these needs and acknowledge an athlete’s state. As highlighted by the participant, using self-talk resulted in increased preparedness, which aligns with the Self-determination theory’s competence aspect. Latinjak (2020) stated that self-talk aids in controlling affect and attention in athletes, thus decreasing anxiety levels and enhancing performance. The change in the participant’s internal state from anxious to calm due to the mental preparation indicated how self-talk helps build confidence, which is a factor towards motivation and stability. In the same respect, self-talk and mental imagery enhanced the perception of competence derived from the Self-determination theory. These techniques enabled athletes to assume responsibility, be mentally prepared, and devise ways to go about a particular event. Hidayat et. Al (2023) affirmed that self-talk and imagery facilitated control over the psychological state and the preparation process, resulting in autonomy and intrinsic motivation for the athletes.

Mental training assists players in having concentration in a way that it can eliminate any form of distraction. Cognitive methods such as self-talk and self-image-anchored athletes can better focus and filter out extraneous aspects. Individuals perform better for a task if they amplify the attention they apply to it, especially regarding athletes. With regards to concentration, participants highlighted self-talk and self-imagery to protect the athlete from extraneous stimuli during competition to focus on essential cues. Cognitive-motivational theory divided its attention toward affective and motivational cognitive procedures. It is possible to focus, stay focused, and relax by managing the thoughts that go through the mind and perceive victory. It can be concurred with the ideas of athletes’ psychological strength and resilience to interruptions during the games. This can help athletes to control inner feelings and remain focused in the game and hence increase performance

Negative Imagery

The theme of negative imagery focused on the weakness of the athletes and their past mistakes. This means that negative imagery has something to do with the performance of athletes in sports. Zeman et al. (2020) and Budnik-Przybylska et al. (2021) discussed that negative imagery negatively affects athletes’ ability to concentrate on the present event, which resulted in poor performance. This is because by focusing on the past and negative aspects of a problem, the attention is shifted from the current scenario, and hence, the ability to perform skills and make the right decisions is affected. Self-energy and self-compassion were not found to be as significant by Yadolahzadeh (2020), among which negative imagery has a negative relationship with the athletes’ sports performance. This implied that any athlete who uses negative imagery may likely suffer from anxiety and other negative emotions, which more complicate their performance.

This is in line with Zeman et al. ‘s (2020) study that established that athletes who ‘lose’ attention due to anxiety or negative thoughts have difficulties focusing on self-imagery exercises. For instance, the participant highlighted the challenges he faced in self-talk, especially when not set. Although the above findings seem to imply that negative self-talk or a lack of self-positive statements may not occur, the lack of mental preparation suggested that this may be the case. Moreover, according to the participants’ observation, constraints on attention functioning present problems to athletes. This Is aligned with Yadolahzadeh’s (2020) study linking negative imagery, which originates from poor concentration with performance in the sporting arena.

Internal Distractions

Internal distraction is another factor that includes inattention, mental blocking and anxiety, all of which are a challenge to the mental preparation and performance of an athlete. These interferences caused the athletes to be unable to concentrate, thus affecting their ability to train or perform. During a game, an athlete is unable to perform well when he has mental problems that range from the inability to process information to conflicts in one’s mind. These are internal difficulties, and they prove to be more destructive than external problems since they are internal and, as such, difficult to distinguish. The effects of these distractions can also be severe and may contribute to a momentary pause, reduced self-esteem and overall low productivity. Hence, there is a need to consider the issue of internal distractions as a matter of concern among athletes in the current society, especially when competing in high-stakes sports events.

Psychological tests revealed that high anxiety levels can overburden cognitive faculties, thus eradicating efficiency in the course of a task. According to Langdon, Harris, and Byrd (2020), high anxiety may cause cognitive overload, in which athletes may be unable to concentrate on their tasks fully. Their study showed that anxiety can impair cognition and decision-making, and thus, the athletes find it difficult to go through what usually would be simple tasks. Likewise, Hillyard (2021) discussed anxiety and its effect on performance in terms of increased physical exertion and psychological pressures. It is seen from their study that the elevated anxiety resulted in a form of tunnel vision that sees athletes having difficulties in performing tasks where in fact they can perform it at ease. Csikszentmihalyi (1990) observed that every person is likely to perform at their best when the level of arousal or stimulation is moderate and complex. When anxiety rises beyond this level, it interferes with the flow state, which, in turn, reduces performance and productivity.

External Distractions

External distractions refer to external stimuli, such as crowd noise, rival movements, and unpredictable environmental conditions, that can disrupt an athlete’s focus and cognitive functioning during competition. These distractions present a significant challenge for athletes as they attempt to maintain concentration and execute their mental training techniques under pressure, such as self-talk, visualization, and imagery. Research indicates that external distractions, particularly crowd noise, can negatively impact an athlete’s ability to process information and make quick decisions, leading to decreased performance (Liu et al., 2024).

Under these conditions, self-talk became a defense mechanism for athletes. Cognition, such as self-talk, the stream of conversation in an athlete’s mind, was essential in managing thought processes, feelings, and attention. Since external cues can often be disrupted through noise or some other interruption, the use of self-talk ensures that the athletes can sharpen their focus and give their best. The study by Latinjak and Hatzigeorgiadis (2020) also establishes self-talk as an effective technique for dealing with external interferences since it helps boost concentration and gives an individual psychological equilibrium. Self-talk helped athletes tune out distractions, remain focused on their goals, and perform tasks according to plan, irrespective of conditions. In totality, this study supports the importance of psychological techniques in dealing with external stimuli. Appropriate communication strategies both external and internal were needed to be used in noisy environments, because these are necessary to keep the athletes connected with their partners even in different conditions.

Over-reliance of Techniques

Over-reliance on mental techniques, such as visualization, self-talk, and other cognitive strategies, with adequate physical preparation, can benefit athletes. While mental preparedness is crucial for optimizing performance, it should be considered the importance of physical training. An overemphasis on mental strategies can create a dependency that may need to address the physical demands of competition. Athletes who focus solely on mental techniques might neglect essential physical conditioning, which can lead to imbalances in their overall training regimen.

Another study that offered insights into this premise is Schunk & DiBenedetto (2021), where they explained about self-efficacy, which is almost similar to Self-determination theory. Self-efficacy is the confidence one has in attaining the goals set for him or her in different endeavors. Schunk (2021) observed that self-efficacy is enhanced where mental and physical preparations are appropriately addressed. When the athletes are mentally equipped but physically ailing, there might be low self-efficacy, thus leading to poor performances and increased plight in achieving the set goals. Pramanik and Chatterjee (2024) showed the necessity of constructing the harmony between mental and physical exercise. They have pointed out that for one to perform well, one must combine mental tactics with physical skills. This means that there should be a balance between the physical and mental training of an athlete.

However, there are limitations in terms of the over-reliance of the athlete’s use of mental training tools, disregarding the importance of physical training (Martín-Rodríguez et al., 2024). Also, external factors like crowd noise hamper the use of self-imagery and self-talk techniques due to interferences of concentration (Antonini Philippe et al., 2022). Such distractions emphasized that what is required is a blend of mental and physical training. Self-talk training interventions aimed at the regulation of stress resulted in the facilitation of attention (Hatzigeorgiadis et al., 2020). Incorporation of mindfulness and relaxation strategies can act as a booster of stress regulation besides helping athletes to lock on the outside interferences as well as to perform better under pressure (Boughattas, 2022). Hence, it is essential to incorporate the cognitive processes alongside strength and conditioning while taking into account the athletes’ maximum potential.

Mental Preparations to Enhancing Athletic Performance

Mental preparation is an essential component of the approach to improving athletic performance. This section discussed several valuable forms of mental preparation that have been found to have considerable influence over athletic performance. Recommendations of the participants on how mental preparations can be used to boost the performance of athletes are presented below in Table 3 based on the information gathered from the interviews.

Table 3: Recommended Mental Preparations to Enhancing Athletic Performance

Visualizing Performance

The theme, visualizing performance or mental imagery, plays a crucial role in athlete preparation by enabling athletes to simulate their performance mentally before the actual competition. This technique involved creating vivid, detailed mental images of various aspects of the athletic experience, including potential challenges, successes, and strategic approaches. Engaging in visualization, athletes rehearse different scenarios, which allows them to anticipate and prepare for various situations they may encounter during the competition (Thanikkal et al., 2022). This mental rehearsal enhances their readiness by providing a virtual practice environment that can simulate real-game conditions without physical exertion.

Visualization is not just mental but a function that helps enhance concentration, increase confidence and improve performance during the competition. Still, one participant pointed to the importance of practicing ahead of time for possible game situations that may occur, especially the less desirable ones. This method conforms with the research of Hatzigeorgiadis et al. (2020), who noted that mental imagery and negative imagery improved an athlete’s problem-solving capabilities and sports competition adaptability. By imagining different country situations, the athletes can create many ways of overcoming challenges, increasing their confidence while feeling uneasy. Therefore, good anticipatory self-imagery prepared athletes with the requisite psychological strength to deal with the challenges in sporting competitions.

One of the participants discussed how individuals can favorably visualize worst-case scenarios and train for several different approaches toward solving the worst-case scenario. The findings supported this approach with the help of Hidayat et al. (2023), who revealed the importance of mental imagery for decision-making and performance during pressure. By picturing the obstacles and their solutions being run through the mental mass production tenacity, athletes gain the required preparation so that in the course of the game, they are fully prepared to keep away from the distractions that might lead to a loss of concentration or even fail to execute their strategies effectively. It also prepares the athlete tightly and, at the same time, boosts the morale of handling pressure issues. Also, the participant’s emphasis on visualizing the actual implementation of specific techniques demonstrated the twofold role of imagery in preparation for athletic events. It not only conditions athletes physically for possible events that might challenge them but also conditions them on how to use their bodies to produce specific techniques correctly during the competition. In this regard, Yadolazadeh (2020) affirmed this view, arguing that enhanced visualization of complex athletic strategies enhances neural coding and motor skill acquisition and performance. This form of imaging helps the athlete execute his or her movements more effectively and confidently, especially during times of pressure in a competition.

Self-Talk and Prayer

Expanding upon the theme of self-talk and prayer, this theme is associated with other mental preparation techniques, such as visualization. As mentioned in the previous theme, visualization enables an athlete to practice in his or her mind concerning competitional aspects and appropriate techniques as if they are actually in the competition. Self-talk and prayer continued to perpetuate this cognitive set, thus facilitating athletes for the known physical and operational demands of a given sport and the psychological and emotional ordeal they are likely to undergo. Some examples of self-talk are as follows: it can be combined easily with the process of visualization. Meanwhile, during mental imagery, athletes see themselves performing techniques for overcoming some challenges.

This study contended that by making prayer part and parcel of their daily programs, athletes’ relatedness and connection increases, thus improving their intrinsic motivation. Accepting one’s helplessness and struggling to seek help boost feelings of self-fulfillment and self-efficacy, which were fostered to enable one to cope with numerous adversities better. The use of positive self-talk, prayer, and mental imagery can add to its positive effect on performance. This assertion can be attributed to the fact that when using mental imagery, athletes can create several scene models that can be used to predict hurdles, prepare to handle them, or even rehearse several techniques, as elaborated by Thanikkal et al. (2022). Integrating self-talk prayer and mental imagery as a form of mental preparation gives the participant a holistic mental preparation model that enhances both psychological well-being and performance. In addition to that, this highlighted the importance of self-talk, which, when combined with prayer, is essential in improving athletic performance and adding visualization. Self-talk and self-imagery is a critical and constructive method of encouraging positive thinking and assurance in the mental preparation stage. As such, it has a beneficial effect that is mutually supplementary to that of mental imaging. Also, the participant added the importance of silent prayer. Athletes should observe and pray in sporting activities to attain purpose and comfort in their lives since it relieves stress. Castillo, Castillo, and Koenig (2023) also agreed with this assertion of the study since they observed that prayer can help reduce anxiety while enhancing mental well-being. This research is reflected in the participants’ utilization of prayer to evaluate performance and pray for guidance in successful performance.

Goal Setting

The rationale behind the theme of goal setting is to provide athletes with a clear and defined direction to pursue during their training. This is done by setting specific practical objectives and goals that athletes can target and make improvements to. This also divides significant goals into smaller and easy-to-achieve ones, thus removing the feeling of distance on the journey toward goal realization. It is, therefore, essential to set goals in a way that can be revisited and amended regularly so that the motivation of the employees is not dwindling and the goals are in conformity with the primary goals that have been set. That is why athletes may need to change some goals with the progress of their training, skill, environment, or personal desire.

Moreover, the motivational point of their team meetings proved to help athletes to reflect on their weaknesses effectively. Encouraging and categorizing the areas as ones that must be worked on, coaches ensured the athletes have a positive outlook even in the face of adversity. This motivational support is consistent with the Self-determination Theory (Deci & Ryan, 2020) and relates to the participant’s relatedness and support. Some characteristics for motivating athletes were increased when they received constructive criticism and encouragement from the coach: confidence in the skills in interacting with the coaches, feeling of competence, and autonomy.

Relaxation Techniques

Besides sports pressure, cognitive therapies have emerged as valuable modalities that most athletes use to improve their performance. Applying relaxation activities to workout schedules can help eliminate stress, anxiety, and negative feelings that may hinder participants’ optimal performance. There were several general relaxation techniques: deep breathing, progressive muscle relaxation, meditation, guided imagery, and mindfulness. These techniques assisted athletes in relaxing, reducing body tension, and increasing attention and mind well-being. In addition, it has been researched that relaxation procedures help athletes boost their performance levels by lowering stress, increasing concentration, and speeding up the recovery processes. Thus, training in relaxation techniques can enhance the physical training schedules of athletes and will let them realize their inherent potential.

Furthermore, music for sleep or music for meditation with slow rap and cultural background helped improve the quality of sleep and physical rehabilitation. According to

Costa et al. (2022), such music can reduce receptors and improve sleep, which is essential for athletes to perform. Leisure activities are yet another way of managing stress, and this is because training includes activities that are different from what an individual usually does in his or her daily practice; thus, spending some time outdoors or in hobbies can be seen as a form of mental break from training. According to Jimenez et al. (2021), it is possible to reduce the level of stress and, therefore, increase the level of mental health care by performing recreational activities. On the same note, Meyer et al. (2021) further stressed the importance of leisure activities in improving quality of life and stress management. Leisure activities are also a good way of handling stress. Thus, the above techniques make it easier to handle stress. Interpersonal interest includes activities that help give the mind a break from training, such as outdoor activities and hobbies, among other recreation activities. Jimenez et al. (2021) substantiated that leisure activities can reduce stress and positively impact psychological well-being. Likewise, Meyer et al. (2021) described that recreational activities must count towards a better quality of life and stress regulation. Watching television do not require the viewers to engage actively are also suitable for avoiding stress and providing brain breaks. Performing low-demand enjoyment activities has been beneficial since it reduces cognitive strain and cases of overthinking. Moreover, the Cognitive-motivational theory supports this approach, stating that such activities can enhance attention and motivation by reducing the amount of cognitive load and increasing positive affect regulation. A conceptual analysis carried out by Boughattas (2022) and an experimental study by Iozzio (2021) showed that it is possible to decrease anxiety levels by engaging in passive entertainment, thus providing a distraction from stressors in everyday life. As such, these engagements efficiently absorbed the athletes focus, making them more relaxed and calm. Therefore, including relaxation like music, leisure activities, and passive entertainment in traditional athletic activities provided an excellent opportunity to control stress and improve athletic performance. These tools assist in changing the state from training to rest, restoring and enhancing the quality of life in athletes.

Seeking Social Support

One of the fundamental approaches for optimizing outcomes and managing the psychological burden of an athlete is social support. This entailed using emotional, informational, and practical support derived from interpersonal relations. Having a social support with family, friends, or teammates helps athletes manage their emotions and develop a positive attitude toward competitions (Kuok et al., 2022). So, the investigation showed that athletes who use social support when searching for it improve how they handle stress, recovery, and motivation (Murray, Hartley, & Coffee, 2023; Shang & Yang, 2021). The autonomy aspect is considered as learners are expected to engage in conversations where they are supposed to present their opinions and take charge of their learning. It involves them in the feedback process to enable them to be in a position to make various decisions that affect their training as well as performance strategies. In other words, post-training or post-game performance review meeting formats for analyzing performance greatly benefit the athletic bio-psychosocial development  process  in  fulfilling  the  psychological  needs  posed  by  the Self-Determination Theory. This practice helps athletes continually develop and enhances their motivation and overall health, which, in the long run, creates a good foundation for athletes’ success in their particular sporting disciplines.

Applying for social support and engaging in post-game self-talk can help improve athletic performance and cope with psychological stress in sports. Motivation by teammates, coaches, and friends enhances motivational aspects by giving encouragement and advice from other people, making the athlete overcome stress factors. These interactions meet the needs of relatedness, which was one of the components of the Self-determination theory by Deci & Ryan (2020), thus enhancing intrinsic motivation. Further, post-game reviews play an important role as it encourages athletes to think about their performance, get feedback, and make the required changes. It helps develop the competence and autonomy of its members and enhances the team cohesiveness, thus resulting in better performance and well-being. Maintaining athlete’s motivation and support athletes’ constant development, proved that such approaches are effective (Kuok et al., 2022; Murray et al., 2023; Martínez-González et al., 2021).

Maintaining Discipline

Self-disciplined athletes can work hard while preparing for sports events, endure the pressure of winning and losing, and sustain motivation despite difficulties. Time management is another factor that requires discipline, as athletes can balance their training schedules, competitions, rest, and other activities. This commitment to discipline is closely related to self-control, which helps athletes regulate themselves to perform however they want to. Studies revealed that compliant performers get their desired  results  because  they  effectively  reject  immediate  satisfaction  that  may negatively impact their performance as trainers (Ho, 2023).

Another recommendation made by the participant regarding the number of hours that a person must have is eight hours, which explained the general importance of rest and the recovery processes in an athlete’s training process. There is a growing body of evidence pointing to the need for enough sleep among athletes. Charest and Grandner (2020) showed that proper sleep enhances productivity in athletes, thinking ability, and the ability to lower the risks of getting an injury. Lack of adequate sleep reduces stamina, causes analytical difficulties, and slows down the rate of reaction and the time taken to heal these parts, which are all detrimental to performance. Costa et al. (2022) also substantiated that proper sleep facilitates physical and mental recovery. Maintaining an eight-hour sleep schedule is important for an athlete’s daily physical performance and general health. Another important point mentioned in the statement was paying attention to the coach. Athletes and coaches need to take time to understand one another to benefit the athletes’ performance. Hussain, Wang, & Li (2023) revealed that athletes that listen to and communicate with their trainers can get personalized training schedules, appropriate recommendations, and proper coaching. This helps in understanding the training goals, technique development, and mental preparation, which all help to improve performance. In relation to this, cognitive-motivational theory supports the principles of eight hours of sleep, listening to the coach, and practicing self-discipline because this examined how athletes form their cognitive estimations in the relative worth of sleep, the usefulness and worth of coaching feedback, and self-control that determined athletes’ motivation and behavior. When combined with the actual practices, these cognitive evaluations can help athletes improve their performance recovery processes and, hence, their success.

Prioritizing Mental Health

The study also establishes that athletes who undergo mental resilience training to deal with disappointments and harsh words, as reflected in the statement, are concerned with keeping their confidence up and not being discouraged. Roychowdhury (2023) also supported this perspective with emphasis on the case of psychological skills training. Their research discussed that visualization, setting goals, and affirmations effectively cope with the stress resulting from performance pressure. This underscored the fact that these psychological skills help athletes to be in a better position to transform criticism and to continue focusing on goals and objectives. The verbatim correlated with the Self-determination theory as it elaborated on the statement that mental practice assists athletes in meeting their psychological requirements, hence improving pressure and criticism regulation. Prioritizing mental health in the training of athletes is essential in enabling them to improve or even reach their best potential. This notion showed that techniques of mindfulness and stress management, deep breathing and visualization, can increase well-being significantly, as well as increase focus and emotional self-regulation (Barlett et al., 2021; Toussaint et al., 2021). This benefits athletes because mental readiness prepares one to directly face challenges that may come and look for ways of overcoming them in order to achieve the best results. In support of this view, Salimzadeh et al. (2021) have pointed out that mental preparation is a combination of mental and emotional processes that help build resilience and enhanced stress coping mechanisms. According to Cognitive-motivational Theory by Ni and Feng (2024) and Self-Determination Theory by Ryan and Deci (2020), being mentally prepared improves motivation in regard to the athlete’s goals and objectives based on the psychological needs to be autonomous, competent, and related. The aim was explicitly to combine mental and physical training in order to create effective ways to improve athletic performance. According to Balcombe et al. (2022) and Roychowdhury(2023), such training enables athletes to manage criticism while at the same time boosting their motivation. Furthermore, Chang et al. (2020) demonstrated that mental health challenges can affect the efficiency of physical training, further supporting the idea of an athlete’s need for a balanced approach to reach optimal productivity. Consequently, it becomes clear that mental skills training is a crucial part of athletics in an attempt to control stress and optimize performers’ ability to concentrate and excel.

Utilization of Digital Tools

Advancements in digital technology have significantly transformed the methods of training and performance in sports. Starting from data analysis to the use of virtual reality in athletes’ training, technology plays a vital role in today’s generation for the athletes. In this case, digital tools are very beneficial in helping athletes get the premier advantage and also improve their performances. There are tools online such as statistical analysis of athlete trends, which in turn help coaches and athletes assess strengths, areas of weakness, or general improvement. This technology imposes virtual training settings on athletes to enable them to practice on the actual field without incurring injuries. With this, it would be possible to do remote coaching and training, enabling the athletes to get professional help and structured programs. These tools not only improve athletes’ performance but have also changed the structure of games and the way fans interact with them, thus producing new chances for networking and collaboration.

The athletes emphasized their use of video analysis as a strategy to improve their performance because it is a way for them to study their opponents whenever they will have a re-match in the future. In relation to that, Ashford, Taylor, Payne, Waldouck, & Collins (2023), reiterated the importance of using video analysis for athletes to strategize in their games. In addition to that, Yelina (2024) underscored the benefits of video analysis. wherein it provided an opportunity for an athlete to observe their games and scrutinize their strength and weakness. This approach enables the athletes to actively observe not only their sport performance but also observe the game play of their opponents. Utilizing digital tools provided athletes a sense of control wherein they were able to manipulate their possible solutions and strategies when challenges and problems arise.

IMPLICATION AND CONCLUDING REMARK

Implication for Future Research

In conducting the study, the researcher learned that this study would be beneficial in the fields of clinical psychology and sports psychology. Aside from that, the long-term effects of self-imagery and self-talk on athletic performance across the various sports disciplines remain vast if not researched. The study highlighted the benefits of the techniques and how future research can explore the performance and mental resilience of the athletes. That’s why the researcher suggests further examining the way these techniques can cause a significant impact on the sports community, from beginners to professionals. This will be able to comprehend how self-imagery and self-talk can be adjusted and tailored to phases of athletic development.

In addition, future researchers should also use this research as a cornerstone to focus on the cultural and contextual adaptation of the techniques. As the study focuses on Filipino athletes, the importance of cultural relevance to mental training is a foreground for upcoming investigations. Comparative studies involving athletes from diverse cultural backgrounds from different regions may provide valuable insights into how psychological techniques can be further improved. Future studies regarding self-imagery and self-talk may further explore incorporating the latest innovations, such as virtual reality (VR) and biofeedback, that the digital aspect can be incorporated using self-imagery and self-talk. Simulating competition environments through virtual reality using biofeedback to scrutinize physiological responses during mental training will be able to assess the effectiveness of these technological tools to improve the performance of athletes.

Future research from a clinical psychology perspective could investigate the integration of self-imagery and self-talk into available therapeutic interventions that are individually tailored for athletes who are coping with mental health challenges that include anxiety, depression, and performance-related stress.  Potential clinical tools like self-imagery and self-talk for handling psychological disorders in athletes aid as their position as one of the needs of athletes necessitates having confidence and focus to their competition. Furthermore, clinical approaches, including cognitive-behavioral therapy (CBT), could be improved by incorporating sport-specific plans, such as self-talk and visualization, by understanding the cognitive and affective mechanisms underlying the various techniques.

On top of that, these methods could be beneficial beyond the athletic field, particularly in rehabilitation settings for individuals suffering from physical injuries. Future studies could examine how self-imagery and self-talk may support their faster recovery, improve their mental outlook, and promote resilience during physically challenging rehabilitation.

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