{"id":2238,"date":"2017-12-04T00:00:00","date_gmt":"2017-12-04T05:00:00","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/stop-drop-and-roll-facilitating-effective-self-talk\/"},"modified":"2021-11-03T12:59:07","modified_gmt":"2021-11-03T16:59:07","slug":"stopdropand-roll-facilitating-effective-self-talk","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/stopdropand-roll-facilitating-effective-self-talk","title":{"rendered":"Stop-Drop-And Roll: Facilitating Effective Self Talk"},"content":{"rendered":"

How many of you remember being taught the safety technique, \u201cStop, drop, and roll\u201d as a child? It\u2019s simple. If you ever find yourself a fire victim, you must:<\/p>\n

\n
\n
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STOP<\/strong> in order to prevent the flames from gaining strength from your movements<\/p>\n

DROP<\/strong> to the ground, and then<\/p>\n

ROLL<\/strong> to extinguish the fire.<\/p>\n

It’s hard to forget, right?<\/p>\n

Self-talk is what we say to ourselves. It can be helpful or unhelpful.<\/p>\n

Here is a self-talk technique that can help manage the ineffective self-talk and turn it into supportive and helpful dialogue. Our unhelpful self-talk is like fire \u2013 when we pay attention to it, we force air into the flames and make them bigger and more dangerous. We don\u2019t need to be consumed by the fire, though! The fiery thoughts we say to ourselves when we\u2019re making a mistake, or not performing to the best of our ability, or even just having an awful day, can be \u201cput out\u201d by using the \u201cstop, drop, and roll\u201d method.<\/p>\n

Once you notice you\u2019re engaging in ineffective and unhelpful self-talk, first:<\/p>\n

STOP <\/strong>in order to prevent your thoughts from spiraling, stop what you\u2019re doing. Take a breath. You\u2019re in control now.<\/p>\n

DROP<\/strong> the thought. Let it go. It\u2019s unhelpful and likely untrue. Inhale deeply, then exhale, letting that thought go. Try to reframe the thought into something more positive.<\/p>\n

ROLL<\/strong> with the new thought and keep moving forward.<\/p>\n

\n

When teaching athletes how to reframe their negative thoughts, many of them reported that they struggled to come up with something more helpful to say. There was just something so enticing about sticking with the flames.<\/em><\/p>\n<\/blockquote>\n

\u201cThey\u2019re more realistic!\u201d<\/p>\n

\u201cThey make me work harder!\u201d<\/p>\n

So, let\u2019s think about that. You\u2019re on fire. Literally. That would make you want to run faster, right? But, what we know about fire is that racing forward with it will only make the flames larger and hotter, and thus, you\u2019ll get burned.<\/em><\/p>\n

Little sparks can inspire us, but when the sparks get out of control, just like with real fire, the unhelpful thoughts we tell ourselves will burn us if we don\u2019t try to put them out.<\/p>\n

If you\u2019re used to trying to perform with fire in your head, then this can be a hard thought process to shake yourself from. It\u2019s so much easier to just stay with that thought, grit your teeth, and try to push through the pain. But in your head, you get to be the coach.<\/strong> If we can STOP the thought hard enough, it\u2019ll be easier to DROP it and ROLL with a new one. <\/em><\/p>\n

Effective thought-stopping techniques:<\/h5>\n

Physically stopping what you\u2019re doing and take a big breath. Inhale. Exhale. Move forward.<\/p>\n

Saying \u201cStop!\u201d out loud or in your head, while picturing a big red stop sign.<\/p>\n

THEN…<\/p>\n

Effective thought-dropping techniques:<\/h5>\n

Imagine tying the thought to a balloon and release it to the sky.<\/p>\n

Picture dropping the thought to the ground and letting it shatter.<\/p>\n

THEN… Roll on in the moment!<\/p>\n

——————————-<\/p>\n

Self-talk, like any of your other sports skills, takes a lot of deliberate practice. Using this technique can get you started on the process.<\/p>\n

Remember:<\/p>\n

STOP<\/strong> your negative thought.<\/p>\n

DROP<\/strong> the negative thought and choose a more effective, empowering thought.<\/p>\n

ROLL<\/strong> with that new thought and move forward with your performance.<\/p>\n

If you find yourself creating more sparks even seconds later, that\u2019s okay! You can choose to do something about it. Stop, drop, and roll until you\u2019ve got the fire under control.<\/p>\n

Comment below on your favorite DROP & ROLL methods and how you\u2019ve used it in your performance!<\/p>\n

Struggling with those fiery unhelpful thoughts? I am here to help!<\/p>\n

—————————————————————————————<\/p>\n

CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential. Find your perfect coach<\/a> today!<\/em><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

How many of you remember being taught the safety technique, \u201cStop, drop, and roll\u201d as a child? It\u2019s simple. If you ever find yourself a fire victim, you must: STOP in order to prevent the flames from gaining strength from your movements DROP to the ground, and then ROLL to extinguish the fire. It’s hard […]<\/p>\n","protected":false},"author":114,"featured_media":2239,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,74],"tags":[1741,1740,1739,569,1738,79],"class_list":["post-2238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coach-resources","category-psychological","tag-how-to-not-be-hard-on-yourself","tag-how-to-stop-negative-self-talk","tag-how-to-stop-negativity","tag-sports-coaching","tag-sports-motivation","tag-sports-psychology"],"yoast_head":"\nStop-Drop-And Roll: Facilitating Effective Self Talk - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/stopdropand-roll-facilitating-effective-self-talk\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stop-Drop-And Roll: Facilitating Effective Self Talk - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"How many of you remember being taught the safety technique, \u201cStop, drop, and roll\u201d as a child? 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