Indian Journal of Positive Psychology © 2013 Indian Association of Health,

2013, 4(2), 372-374 Research and Welfare

Building self-confidence in athletes

V. Subramanyam
Department of Psychology, Sports Authority of India, Netaji Subhas Southern Centre, Bangalore

Developing self confidence is paramount significance in order for sports persons to attain self confidence and
achieve optimal / peak performance. Low self confidence can be altered through training that focuses on the role of
confidence in our behavior. Self confidence concerned with accumulation of the athletes unique experiences in
achieving many different things which results in the specific expectations. It is a vital part of athletic part of
personality and something others quickly recognize about him or her. This article delineates the five steps involved
in the developing confidence of the sports person. The developing stages involve identifying fears (first step)
followed by master fear (second step) to be provided with how to master fears. Employing goal mapping involve in
third step where athletes have used goal setting as a way to increase self-confidence and boost self-esteem. The next
stage includes boosting belief in athlete's ability. The final stage involves mastering confidence challenge, well
preparation, and staying positive.

Keywords: self-confidence, athletes

Although we hear athletes and exercisers talk about confidence all George (1994) stated that over the past three decades, the
the time, it is not an easy term to define precisely. Sports construct of self confidence has received a lot of attention from sport
psychologists define self-confidence as the belief that you can science researchers. Self confidence is one of the most frequently
successfully perform a desired behavior. cited psychological factors thought to affect athletic performance
Vealy (1986) originally viewed self confidence as both a and it has also has been called the most critical factors in sport
disposition and a state. Vealey (2001) had seen sport self confidence (George, 1994).
as a social cognitive construct that can be more trait like or more state We have found that self confident athletes use psychological
like, depending on the temporal frame of reference used. Confidence skills such as mastering fear, goal setting and more often than their
might be something you feel today and there fore be unstable (state- less self confident athletes. Self confident athletes are mentally
like), or it may be part of your personality and thus be very stable tough and also they find that exercise challengeable and enjoyable.
(trait like). Most importantly confident athletes believe in their Self confident can be developed through intervention packages.
ability to acquire the necessary skills and competencies, both What follows is a five stage approach to implement strategies that
physical and mental, to reach their potential. Less confident players athletes can use to enhance their self confident.
doubt whether they are good enough or have what it takes to be
Step 1: Identify your biggest fears
successful.
It is important to make final comment about defining self The first step in building confidence is to identify that which is
confidence. Specifically, some evolving and recent research (Vealey holding athletes back from being the athletes want to be. If athletes
& Knight, 2002) has revealed that like many other current haven't experienced the success they desire, it is most likely because
personality constructs, self confidence may be multidimensional, athletes have fears that are holding them back. Some common fears
consisting of several aspects (e.g., confidence about one's ability to that get in the way of success include:
execute physical skills) n Fear of failure: Ironically enough, the more athletes fear failure,
Research, indicating that the factor most consistently the more they will fail. Athletes who get to the top of their sports
distinguishing highly successful from less successful athletes is learn to overcome this issue early in their careers. They learn that
confidence (Jones & Hardly, 1990; Vealy, 1999). Gould et al. (1999) being scared of failing equates to competing passively (due to fear of
taking risks that might fail), and they know that no athlete can
found that confidence was among the chief factors influencing
become better in his or her sport when competing in a passive
performance at the Nagano Olympic games. Cox (1998) stated that
manner.
successful sports experiences develop self confidence and moti-
vation to achieve success. This showsn that successful performances Fear of success: This, too, is a common fear that precludes
correlate with self confidence. Edwards and Hardly (1996) have athletes from becoming champions. Some athletes actually focus on
conducted a series of investigations to explore the potential influence the "negatives" (in their minds) that will coincide with their future
of directional perceptions of anxiety on the anxiety performance success- increased responsibility, increased exposure, increased
relationship. This study revealed that cognitive anxiety can have a expectations. They psych themselves out of doing well.
facilitative effect upon performance. Research
n
has indicated that self Fear of injury: Another common fear. Some athletes have a fear
confidence is an important predictor of performance that is at least of injuring themselves during competition. They become more
partially independent of cognitive anxiety (Edwards & Hardly passive, take less risk, and gain less rewards.
1996). n Fear of change: Athletes are creatures of habit, much like
everyone else. Change in these habits can be an intimidating
Correspondence should be sent to V. Subramanyam prospect for those athletes who become too accustomed to their
Department of Psychology, Sports Authority of India, Netaji daily routine. The "change" can be good (increased success in their
Subhas Southern Centre, Bangalore sport) or bad (decreased success in their sport), but a certain
373 Indian Journal of Positive Psychology 2013, 4(2), 372-374

percentage of athletes fear change either way. They are too Confident athletes think positively, use self-talks to build on their
comfortable in their current routine. confidence, and believe in affirmations. They focus on mastering
Through first understanding what it is that is ultimately holding their sports and not on worrying about poor performance or negative
athletes back, they can then seek to eliminate this "excuse", and consequences of failure. Building on previous success and not
move forward. dwelling on failure or poor performance fosters a positive self-
image, confidence, and personal belief for the "can-do" athletes.
Step 2: Master fear
Coaches need to take stock of the physical and emotional
Most athletes view fear as something that should be avoided. They do strengths of a given performance, and then remind the players that
everything in their power to get away from it. Top athletes, however, they have the skills to do better after a particular match. The coach is
put themselves in positions where fear is heightened, where anxiety in a unique position to observe court presence, shot selection, and
is increased, and come out sparkling. This is because they learn to footwork and reiterate performance objectives and goals so that the
define fear differently than the average athlete. They define fear as players can enhance their sense of worth and self-confidence. This
false evidence appearing real. This means that they view fear as initiates and reinforces the players feeling of power and internal
something their mind has created; a falsehood. For example, most control, which builds the athletes confidence in their performance.
athletes fear failure. They become anxious about it, and focus so To be able to build confidence with affirmations, athletes have to
much on trying to avoid it that they end up doing it more than their genuinely believe in themselves. The key is to identify when and
counterparts. Top athletes, however, understand that losing or failure where their self-concept breaks down and try to intervene with
is nothing to be afraid of. Mastering fear means running towards that positive self talk and affirmations that foster strength, grace, and
"bully" called fear that turns athletes into a passive, anxiety-prone consistency in their performance. Positive intentions can result in
athlete. The closer person get to that "bully", the more he realizes that positive outcomes.
it is not as intimidating as he previously thought.
Stage 5: Mastering the confidence challenge
Step 3: Increase self confidence through goal setting
The real test of confidence is how athletes respond when things are
For years, some of the most successful athletes have used goal setting not going in their way. It's easy to stay confident when athletes are
as a way to increase self-confidence and boost self-esteem. By performing well, when the conditions are ideal, and when athletes
directing their attention to one goal at a time, and setting measurable competing against someone whom they are better than. But an
timelines for achieving each one, these people have managed to inevitable part of sports is that they'll have some down periods. What
overcome great obstacles and develop an unparalleled sense of self separates the best from the rest is that the best athletes are able to
worth. maintain their confidence when they're not at the top of their games.
Here's how it works. By staying confident, they continue to work hard rather than give up
Athletes should make a list of all the things they want to because they know that, in time, their performance will come
accomplish in life, large and small, and for each, give themselves around.
a realistic timeline for completion. Some goals may have a short Most athletes when they perform poorly lose their confidence and
time line; say six months, and some as much as several years. It get caught in the vicious cycle of low confidence and performance.
really doesn't matter. Everything should put down on paper and Once they slip into that downward spiral, they rarely can get out of it.
out of their mind. They'll feel better immediately for having a In contrast, athletes with real confidence maintain their confidence
written record which frees them from having to remember each and seek out ways to return to their previous level. All athletes will
goal. go through periods where they don't perform well. The challenge is
Next, for each goal athletes have to written down, they should not getting caught in the vicious cycle and being able to get out of the
create a few objectives which need to be metobjectives which will down periods quickly.
bring them closer to each goal. Now, timeline for each one of these The mastering confidence challenge can be thought of as a skill
objectives have to be created. that can be developed. Learning to respond positively to the
Now that they have their goals and objectives identified, with a Confidence Challenge comes from exposing yourself to demanding
timeline for meeting each one and both their attention and daily situations, difficult conditions, and tough opponents in training and
activities are more focused as he works to meet their timelines. competition and practicing positive responses.
With each objective they meet, they are going to find that they feel There are several key aspects of mastering the Confidence
more empowered, as they gradually make progress on those things Challenge. First, athletes need to develop the attitude that
which they themselves have identified as being the most important. demanding situations are challenges to be sought out rather than
Gone forever will be the days of feeling scattered in a million directions
threats to be avoided. When they are faced with a confidence
and overwhelmed. Their attention will be focused and goal-oriented, Challenge they must see it as an opportunity to become a better
increasing their self confidence and general self-perception. athlete. They also need to believe that experiencing challenges is a
necessary part of becoming the best athletes they can be. They have
Stage4: Boosting belief in your ability
to realize that, at first, these challenges are going to be
Most of athletes don't even realize that they spend a good deal of time uncomfortable because these are difficult and unfamiliar, but, in
talking to them. Athletes are unaware of this internal dialogue; they time, they will gain familiarity and comfort with them.
just know that they are feeling some discomfort. Nevertheless,
Here are some simple rules for athletes to follow to meet the
thoughts directly affect feelings and, ultimately, athletic movement
Confidence Challenge:
and activity. Negative thoughts lead to negative feelings, low self-
n Seeking out every possible challenge in training and competition.
esteem, and poor performance.
 SUBRAMANYAM/ BUILDING SELF-CONFIDENCE IN ATTLETES 374

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