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How to Change Your Negative Self-talk


You don’t have to be a mental patient to have a conversation with yourself. Most of us are in a constant state of mental chatter, where we internally talk to ourselves all day.

But sometime this talk can turn towards the negative causing stress and anxiety. There are ways that you can silence your inner critic, so here are a couple of tips to help you do just that.

What is self-talk?
Self-talk can be described as your internal and personal communication that commands how you relate to your-self and are seen by others. Simply put it is the conversation that you have with yourself, which can be either positive or negative. Positive talk comes from logic and reason, while others come from guilt and misconceptions created from lack of information.

A bit of self-criticism is good every now and again as it’s a reality check that motivates us to become a better person. But there is a difference between thinking you need to work harder and that you are a failure for not getting the project done on time. Excessive negative talk can lead to us focusing too much on our “failures” instead of the ways that we can improve ourselves.

Use Positive Affirmations
Affirmations are positive statements that serve as a reminder or encouragement towards completing a desired goal or outcome. It replaces negative self-talk patterns by building pathways to our subconscious, which then create new thought patterns.

They are short, focused and believable statements that you repeat multiple times to your-self out loud with feeling, such as “I’m losing weight every day!”  Putting emotions behind them helps to make them stick, so make sure to repeat them every day. Then you eventually feel empowered, confident and grounded. So next time you feel overwhelmed and are thinking negatively, tell yourself something positive.

Eliminate negative thoughts
It’s hard to change your thought pattern if you’re not intimate with what’s happening in your mind. Being aware of and identifying your negative thoughts can help you to change them. It’s not easy making the switch, especially if you have a long history of negativity and low self-esteem.

This is because we create mental blocks, which are reinforced  overtime as we tell ourselves “I can’t do it” or “it’s too difficult. This prevents you from achieving a task that you would otherwise succeed at. If you find your-self saying these, start by imagining a tiny box, then identify the problem and put it in the box. Once you’ve visualize it, the problem won’t seem as big as you thought it was.

Keep things in Perspective
Have you ever over exaggerated a situation to such a degree that it caused you unnecessary worry? Then when it happened it wasn’t as bad as you thought? When you become depressed, anxious and stressed your self-talk becomes extreme, which makes you focus on the negative aspects and expect the worst of the situation.

This is why you must try and put things into the proper perspective. So next time negative thoughts flood your mind ask questions such as, is it as bad as you think it is? What is the worst that could happen? What will actually happen? Is there anything good about the situation?

Changing your self-talk isn’t so hard now, is it? So, why not use these tips to change your own negative self-talk.

Dana Da Silva

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