EXERCISE 2.3 STOPPING NEGATIVE THINKING

Transcription

1 Exercise 2.3 Page 1 EXERCISE 2.3 STOPPING NEGATIVE THINKING Aim The purpose of this exercise is to develop a procedure that can be used to stop negative thoughts. Steps 1. On the Negative Thought-stopping Worksheet, list at least five specific examples of negative thoughts that occur. As best as possible, relate the thoughts to different aspects of the sporting experience (this should make you aware of the scope of the negative thinking). Figure illustrates such a recording sheet. 2. Obtain a supply of rubber bands that will fit snugly on your wrist. 3. A rubber band should be positioned on your wrist between the hand and where a wrist-watch might be worn. The band should be of sufficient tension that if it is pulled away from the wrist and released it will cause a harmless but sharp stinging sensation. 4. You are required to wear the rubber band all day every day. Whenever you are aware of negative thoughts, the band should be pulled and released so that it stings your wrist. This means you punish yourself for thinking negatively and the negative thoughts are interrupted. With practice, the length of each negative thought becomes shorter and eventually, will cease to occur. 5. Upon each occurrence of punishing a negative thought, you should deliberately execute a positive thought related to the event. For example, if you are "worried" about an impending competition, then after interrupting the negative thinking, an image of starting the competition in a very competent manner might be developed. Each negative thought that is interrupted should be followed (replaced) by a positive thought or image relating to the same situation. 6. This procedure should be continued and at the end of each day, an evaluation of the severity of the problem should be made. Figure illustrates a daily log of such an evaluation. You need to estimate the existence of the problem on a 10-point scale. If the problem has not lessened then an "X" should be placed at the high end of the line. If it has lessened then the diminution should be estimated and an "X" placed accordingly. This procedure serves as a daily log of the effectiveness of the thought-stopping procedure. The frequency and duration of negative thinking should diminish and eventually positive thoughts should be invoked before negative thoughts. This leads to the desirable state of positive thinking replacing negative thinking. 7. When you consider that you are doing less than two self-punishments per day, the continual use of the rubber band can cease. At that stage, the band should be worn every other day. 8. When the rubber band is not used at all and you determine that negative thinking no longer is a problem, the procedure can be terminated. Negative thought-stopping is a self-directed activity. Full responsibility for the success of the procedure has to be borne by you. Attempting anything less than what has been described above, for example, trying a "quick" or abbreviated exercise, may not prove to be successful. The self-discipline displayed when the steps indicated above are followed is an index of your conscientiousness and determination to eradicate this problem. Thought-stopping as it is described here is a mixture of thought interruption and gradually increasing positive cognitions. It starts with the intervention of thoughts under the athlete's control. The proportion of time spent thinking negatively should gradually decrease while the time in positive thinking increases. When to Use Thought-stopping should mainly be used when the frequency of negative thinking is high, and usually at the point where it disturbs the athlete or coach. As soon as this poor form of thinking is recognized, this exercise should be started. Athlete Preparations The two worksheets needed for this exercise, the Negative thought-stopping Worksheet and the Daily Log for the Thought-stopping Procedure, are appended and copies should be made and kept in your personal folder. A supply of rubber bands that can be worn on your wrist will also be needed. Since you control this exercise, you will have to make a commitment to yourself that you will complete it totally by following all the details of the procedure.

2 Exercise 2.3 Page 2 Athlete Actions Whenever you believe you are being too negative about your sporting experience, thought-stopping is one way of altering that state. 1. A concentration on being positive and enacting positive thinking rituals is a good start to combating the emergence of negative thinking. 2. When negative thinking becomes so frequent that it seems to be obsessive, the thought-stopping procedure should be initiated. It is a method for disrupting negative thinking at any time or any place. NEGATIVE THOUGHT-STOPPING WORKSHEET List five different types of negative thoughts that occur. 1. If I can't even throw her in practice, I must stink. 2. That throw was sloppy. How can I expect to ever win with that? 3. If she can throw me, I had better hang up my gi. 4. I am not sure that I can do my best at this tournament. 5. I feel so weak and tired. Figure Examples of a completed Negative Thought-stopping Worksheet describing types of negative thoughts that were experienced by an Olympic judo player.

3 Exercise 2.3 Page 3 DAILY LOG FOR THE THOUGHT-STOPPING PROCEDURE At the end of each day, enter an assessment of the severity of the negative thinking problem. Mark an "X" on the line between 10 (the problem is severe) and 0 (the problem no longer exists). Day No Problem Problem X 2 X 3 X 4 X 5 X 6 X 7 X 8 X 9 X 10 X 11 X 12 X 13 X 14 X 15 X Figure An example of a completed recording sheet that was used to plot the changes associated with thoughtstopping. As benefits were derived, evaluations approached the left hand end of the grading scale.

4 Exercise 2.3 Page 4 NEGATIVE THOUGHT-STOPPING WORKSHEET List five different types of negative thoughts that occur

5 Exercise 2.3 Page 5 DAILY LOG FOR THE THOUGHT-STOPPING PROCEDURE At the end of each day, enter an assessment of the severity of the negative thinking problem. Mark an "X" on the line between 10 (the problem is severe) and 0 (the problem no longer exists). Day No Problem Problem