How Self-Talk Impacts Your Performance (and How to Improve It)

Jenny Swanson, LICSW
Mar 11
4 min read

By: Dr. Jenny Swanson, EdD, LICSW, LCSW, CMPC

The way you talk to yourself matters—both in and out of the saddle. Whether you're preparing for a big competition or working through a challenging training session, your internal dialogue can either build you up or break you down.

Self-talk is one of the most powerful mental tools in an equestrian athlete’s toolbox.

Self-talk can influence your confidence, focus, and ability to manage pressure. The good news? You have control over it. In this post, we’ll dive into how self-talk affects performance, common self-talk traps, and strategies to make it work in your favor.

What Is Self-Talk, and Why Does It Matter?

Self-talk refers to the internal dialogue you have with yourself—your thoughts, beliefs, and the way you interpret events. It can be:

Positive: “I’ve practiced this, and I’m ready.”
Negative: “I always mess up under pressure.”
Neutral or instructional: “Keep your heels down and shoulders back.”

Your brain is always listening to your thoughts. Over time, repetitive negative self-talk can shape your confidence, motivation, and stress levels. Riders who consistently doubt themselves or engage in harsh self-criticism often experience increased anxiety, decreased focus, and lower performance. On the other hand, those who use positive or instructional self-talk tend to be more resilient, confident, and composed under pressure.

The Science Behind Self-Talk and Performance

Research in sport psychology consistently shows that self-talk influences performance in three major ways:

Cognitive Functioning & Focus
- Positive and instructional self-talk enhances concentration, problem-solving, and decision-making.
- Example: A show jumper using self-talk like “Keep a steady rhythm” can maintain composure even in high-stress rounds.
Emotional Regulation & Stress Management
- Negative self-talk triggers the body's stress response, increasing cortisol levels and muscle tension.
- Positive self-talk helps athletes stay calm and resilient under pressure.
Motor Skill Execution & Muscle Memory
- Instructional self-talk can improve skill development, particularly in technical sports like equestrianism.
- Example: “Soft hands, relaxed seat” can help a dressage rider stay connected with their horse.

Common Self-Talk Traps (and How to Fix Them)

Even the best riders fall into negative self-talk patterns. Here are some of the most common traps and ways to counter them:

1. The “I’m Not Good Enough” Mentality

Example: “I’ll never be as good as other riders.”
Fix: Reframe the thought. Instead of focusing on comparison, shift to progress: “I’m improving every ride.”

2. Catastrophic Thinking

Example: “If I mess up this round, my whole show is ruined.”
Fix: Focus on what you can control. Break it down into the present moment: “One fence at a time.”

3. Perfectionism & Harsh Self-Criticism

Example: “That was awful. I should quit.”
Fix: Replace criticism with constructive feedback: “That wasn’t my best, but I know what to work on.”

4. All-or-Nothing Thinking

Example: “Either I win, or I’m a failure.”
Fix: Shift to a growth mindset: “Every round is a learning opportunity.”

How to Improve Your Self-Talk for Peak Performance

1. Identify Your Current Self-Talk Patterns

Start by becoming aware of your internal dialogue.
Keep a self-talk journal for a week, noting any negative patterns.

2. Reframe Negative Thoughts in Real-Time

When you catch yourself engaging in negative self-talk, pause and reframe the thought.
Example: Instead of “I can’t do this,” try “This is a challenge, but I’ve handled tough situations before.”

3. Develop a Pre-Ride Self-Talk Routine

Before you get on, repeat a performance-enhancing mantra such as:
- “I am prepared and focused.”
- “I trust my training and my horse.”
Pair your mantra with deep breathing to reinforce calmness.

4. Use Instructional Self-Talk to Stay Focused

Replace vague or negative thoughts with actionable cues:
- Instead of “Don’t mess up,” say “Soft hands, steady pace.”

5. Practice Self-Compassion

Treat yourself with the same kindness you’d offer a friend.
After each ride, acknowledge one thing you did well and one thing to improve.

6. Create Personalized Power Statements

Develop 3-5 personalized affirmations based on your strengths and goals.
Example:
- “I am a strong and capable rider.”
- “I learn from every ride and improve every day.”

Final Thoughts

Your self-talk can either be your biggest ally or your worst enemy. By actively shifting your internal dialogue, you can improve confidence, manage pressure, and enhance your overall performance.

Start today: Choose one self-talk strategy from this post and apply it during your next ride. Small shifts in mindset can lead to big changes in performance.

What’s your biggest self-talk struggle? Share in the comments—I’d love to hear your experiences!

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Disclaimer: All information shared on this page is for educational and informational purposes only. The information shared here does NOT constitute as therapy or as medical advice and does not establish any kind of patient-client relationship. A patient-client relationship with you is only formed after we have expressly entered into a written agreement that you have signed including our fee structure and other terms to represent you in a specific matter. Although I strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice and you should not rely solely on this information.