Low Self Confidence in Sport

Low self-confidence in sport is the opposite of the mental state of self-assurance, self-belief, and self-efficacy that is required for optimal athletic performance. It refers to a lack of confidence in an athlete's ability to perform the skills required for their sport, and can have a significant negative impact on their performance.

Athletes with low self-confidence may doubt their abilities and skills, experience high levels of anxiety and nervousness, and struggle to perform at their best in high-pressure situations. They may be more likely to give up or avoid challenges, and may struggle with motivation and maintaining a positive attitude.

What Factors Contribute to Low Self Confidence in Sport

There are several factors that can contribute to low confidence in sport. Here are a few examples:

• Past failures or negative experiences: Athletes who have experienced past failures or negative experiences, such as losing an important game or experiencing a serious injury, may struggle with confidence issues in the future. These experiences can create self-doubt and negative beliefs about one's abilities.
• Lack of support: Athletes who do not feel supported by their coaches, teammates, or family members may struggle with confidence issues. Support from others can provide validation and encouragement that can boost an athlete's confidence.
• Comparing oneself to others: Athletes who constantly compare themselves to others may experience low confidence. Comparing oneself to others can create unrealistic expectations and lead to negative self-talk.
• Lack of preparation or training: Athletes who are not adequately prepared or trained for their sport may struggle with confidence issues. Confidence often comes from knowing that one has put in the necessary work and preparation to perform well.
• Personal beliefs about ability or potential: Athletes who have negative beliefs about their ability or potential may struggle with confidence issues. These beliefs can be deeply ingrained and may require support from a coach or mental health professional to overcome.

It's important to note that confidence issues can be complex and multifaceted, and can vary greatly from athlete to athlete. Identifying the specific factors that contribute to low confidence is an important step in addressing and overcoming these issues.

Examples of Low Self Confidence from Elite Athletes

Many athletes have spoken publicly about their experiences with low self-confidence and the challenges that come with it. Here are a few examples:

• Simone Biles: The Olympic gymnast has spoken about struggling with confidence issues in the past, particularly after experiencing a serious injury. She has said that building her confidence back up took time and effort, and required her to focus on her mental health as well as her physical health.
• Michael Phelps: The Olympic swimmer has spoken about dealing with anxiety and self-doubt throughout his career. He has said that he used visualization and other mental skills techniques to build his confidence and overcome these challenges.
• Naomi Osaka: The tennis player has spoken about her struggles with self-doubt and anxiety, particularly in high-pressure situations like Grand Slam tournaments. She has been open about seeking professional help to manage these challenges.

These are just a few examples of athletes who have spoken openly about their experiences with low self-confidence. Many other athletes have also shared their stories and strategies for overcoming confidence issues.

How to Overcome Low confidence in Sport

It is difficult when you lose confidence in sport, but you can work on your mental game to raise your confidence levels. Here are some strategies that athletes can use to overcome low confidence in sport:

• Focus on the process, not the outcome: Athletes with low confidence often focus too much on the end result, such as winning or achieving a certain score. Instead, they should focus on the process of getting there, such as practicing regularly, improving specific skills, or setting small goals. By focusing on what they can control, athletes can build confidence in their abilities and track their progress over time.
• Practice positive self-talk: Athletes can use positive self-talk to build their confidence and overcome negative self-talk. They can replace negative thoughts, such as "I can't do this" or "I'm not good enough," with positive affirmations, such as "I am capable of this" or "I have worked hard to get here." By using positive self-talk consistently, athletes can reframe their mindset and build confidence in their abilities.
• Visualize success: Visualization is a technique where athletes imagine themselves performing well in their sport. This can help build confidence by giving athletes a mental image of success and allowing them to experience positive emotions associated with success. Visualization can be used before a competition, during training, or even as a relaxation technique.
• Seek support: Athletes can benefit from seeking support from coaches, mentors, or mental health professionals. These individuals can provide encouragement, guidance, and strategies for building confidence. Additionally, having a supportive network can help athletes feel validated and increase their self-esteem.
• Set achievable goals: Setting realistic, achievable goals can help athletes build confidence in their abilities. Goals should be specific, measurable, and relevant to the athlete's sport. By achieving small goals, athletes can build confidence and momentum towards larger goals.
• Stay present: Athletes with low confidence may be distracted by past failures, or fear failure in future competitions. However, staying present and focusing on the present moment can help reduce anxiety and build confidence. Athletes can practice mindfulness techniques, such as deep breathing or visualization, to stay present and focused during competitions or training.
• Embrace failure: Failure is a natural part of sports and can provide valuable learning opportunities. Athletes with low confidence may be afraid of failing or making mistakes, but by reframing failure as a learning opportunity, athletes can build confidence in their ability to bounce back and improve.
• Celebrate successes: Athletes with low confidence may struggle to acknowledge their successes or give themselves credit for their accomplishments. However, celebrating successes, no matter how small, can help build confidence and increase self-esteem. Athletes can use positive self-talk, reward themselves for achieving goals, or share their successes with others to build confidence and motivation.

These are just a few strategies that athletes can use to overcome low confidence in sport. 

If you would like advice on mental skills in sport and overcome low confidence in sport we would strongly encourage you to speak to a specialist. You can find qualified sport psychology consultants listed on our site, by visiting our home page and using our easily searchable directory.