Or we can defend a weakness, and in the process we may start to structure our lives around it. We make the weakness the center of our thinking instead of facing the issue head-on and conquering it.
To build confidence, you must first understand your problem areas, as you have done in the self-image assessment. Then go to work. If you make the weakest link in your chain strong, you cant help but improve. The best athletes in the world are those who actively work to overcome their weaknesses.
It's fun to practice your strengths because those are the areas in which you excel and can easily receive positive feedback. But the way to truly improve is to test yourself, notice where you are making mistakes, face them and turn them around.
For instance, the next time you do a race and a competitor surges ahead of you, see if you can stay with him or her and use that athletes energy to pull you along to a personal best. If you cannot meet the challenge, you'll know it's time to go back to the pool or track and work on the ability to change paces and recover quickly within the workout.
When a race is on the line, there is no substitute for preparation. If you have addressed your weaknesses, you wont be vulnerable. You'll be fully prepared, confident and ready to encounter anything the competition might give you.
Enhancing Your Confidence and Self-Image
Now that you've gained information about your confidence level, you can begin to work on your self-image by using some of the techniques outlined below. Try each one and choose the strategies that fit best for you.
Self-Acceptance
Separate who you are from what you have achieved. Athletes frequently use their watch and their race performances to define their self-worth. They may say: "I need to run a sub-40 minute 10K to feel OK about myself."
A disappointing race performance does not indicate that you are a poor athlete, nor is it a commentary on your real potential. You need to begin with a firm foundation, a secure sense of self. Consciously lighten up on your harsh self-judgments. Come to accept yourself as a valuable person regardless of race outcome.
Repetition of Strengths
Take your list of personal strengths from your evaluation and build positive affirmations around each one. Create simple positive phrases that you can say to yourself silently or aloud, to reinforce your positive qualities. Here are some examples:
Positive affirmations for athletic confidence:
- "I strive to be positive and enthusiastic, no matter what happens."
- "I feel a sense of power, confidence and inner strength."
- "I thoroughly enjoy myself as I train and race."
- "I am a smooth, efficient athlete; I am improving rapidly."
- "The results will take care of themselves. I simply perform."
- "My body and mind are growing stronger and healthier every day."
- "Mistakes are simply feedback; they are a necessary part of learning anything well."
- "I focus on doing the very best I can at every moment."
- "I am willing to do whatever it takes to meet my goal."
- "I believe in myself; I radiate an inner confidence."
Awareness of Subtle Self-Degrading Statements
Work to diminish the intensity of your negative self-attacks while nourishing more healthy internal dialogue. You may never entirely turn off the inner voice that says: "You really screwed up that workout; youre stupid." However, you can tone down its volume and importance.
When someone gives you a compliment, rather than brush it off, take it in and let it enhance your self-esteem.
Choose a Positive Quality You Want to Develop
Let's say you want to train more efficiently, with a sense of confidence, lightness and power. Select another athlete who possesses these qualities and visualize that person's style during your workout. Imagine that you are that athlete, floating effortlessly, with endless amounts of energy and self-assuredness.
Building confidence is critical to good triathlon performance, and many other attributes follow in its wake. Self-confident athletes are also optimistic, motivated, focused and unafraid to take risks. They move toward challenges with inner strength and courage, and find personal reward in each endeavor regardless of the outcome.
As your self-image becomes more positive, the degree of excellence will correspondingly rise in all areas of your life.