Stop Your Negative Self-Talk [in 4 Easy Steps]
Self-talk is the way we talk to ourselves in our mind.
We are pretty mean to ourselves.
Let’s figure out how to beat negative self-talk.
But what is negative self-talk?
Everybody uses some self-talk to consider ideas, make decisions, and react to events. Becoming aware of how you use self-talk in different situations will help you understand what you really want and improve your entire life.
Some people don’t even realize that they talk to themselves. I didn’t know that. I wanted to know how my friend talks to himself and asked about his self-talk.
He answered, “No, sir! I don’t talk to myself!”
I threw me off a bit, and I asked how do you think? What happens when you think? He considered that for a moment and said, “Oh! It seems that I do talk to myself, after all.”
Of course, the first step is to become aware of your self-talk. Then you can do something about it.
Willpower challenge: Every time a negative thought enters your mind, think 3 positive ones. Train yourself to flip the script.
Negative self-talk happens when something goes wrong. Our inner critic will nag about what happened. It can be either you blaming yourself for what happened or telling yourself that you deserved this negative outcome. In the first case, you are downplaying your abilities, and in the other, you question your worth as a human being. But this is not the way to improve your life. Don’t beat yourself up every time something doesn’t go the way you intended or expected.
I once read that if our boss would talk to us as we speak to ourselves, then we would quit immediately. So, don’t beat yourself up, there’s nobody to stand up for you. Encouragement and positive reinforcement are a much better way to go about it if you want to achieve results.
The rule is that you can talk to your self only the way you would talk to your friend or superior. Don’t ask why me, ask how can I fix it or avoid it in the future. Your self-talk should be about encouragement and self-improvement so that you can learn something from every experience.
You win some, or you learn some.
Find out how to build the skill of self-confidence in this video from Dr. Ivan Joseph.
How to stop negative self-talk?
Now, let’s take a look at how to change negative self-talk to positive step-by-step:
1. Pay attention to your self-talk
First, start to take note of how you talk to yourself. Notice both positive and negative self-talk and understand which happens in what kind of situations. Try to be neutral and just appreciate what goes on in your head.
2. Start modifying your self-talk
Think about ways you can replace your negative self-talk with positive thinking. If you stumble on a pebble, don’t tell yourself how clumsy you are, take note of the event and remind yourself to be more careful on uneven terrain.
Research shows (Hatzigeorgiadis et al.) that positive self-talk against the negative self-talk reduces anxiety and increases concentration and self-confidence. Another study found that negative self-talk was associated with worse performances.
3. Replace negativity with positive thoughts
You will have to replace negative self-talk with positive. You will always have the inner voice in your head. You just have to replace the attitude. When changing negative self-talk, you may find that in some cases, it may even be appropriate. But most of the time, positive reinforcement is better and negativity.
Now, gradually replace negative self-talk with positive. When you make mistakes, don’t yell in your head “Stupid!” or “Idiot!” consider what happened and what you can learn from it (you either win some or learn some).
Decide how to be better next time. If something bad happens to you, don’t start the endless “Why me?” cycle. We, humans, are smart and we’ll always find an answer to “why me” question and it will not make our day better. Think about what you can learn from the experience and understand that this was just statistical probability catching up with you, not a deep flaw in your character.
4. Building a positive self-talk habit
It takes a lot of time to change the way we think. Research suggests that it takes on average 66 days for a habit to stick.
Make a habit out of positive self-talk. Become excellent at catching yourself when you slip into negativity and your days will be a lot lighter. Don’t forget to give yourself some credit every now and then.
If you hear a voice within you saying, You are not a painter, then by all means paint, and that voice will be silenced. ~~Vincent van Gogh
Use second or third person in your self-talk
Research has shown that you will get better results when you replace I, me, or my in your self-talk. Use you, he/she, your first or last name instead. These studies show that third-person self-talk may constitute a relatively effortless form of self-control. For example:
First person self-talk: “I should not eat that cookie!”
Replace it with: “You should not eat that cookie!” or “John, don’t eat that cookie!” or better yet give yourself a reason “John, think how much better you would feel about yourself if you don’t eat that cookie.”
Take a look at how to improve your life with self-affirmations that are part of your self-talk.
How to replace negativity in your thoughts?
And then there are the dark days when you just can’t shake the onslaught of negative emotions.
Force yourself to smile; science says it helps.
Prepare a list of good things about yourself. Read that list when you are down.
Sometimes I find my kid in a “why me” or “I’m too stupid to do this” loop. I ask him to apologize to himself and list the reasons why the things he said are not true. You can try this yourself, or with your kids, so they get the right mindset early on how to avoid negative self-talk.
You can replace every “why” with “how.” How’s are mentally taxing, and you need to focus. Every time you think you are not worthy, consider the things you are good at. Walking, breathing, coming up with horrible things to say about yourself, and other activities you have mastered.
Now, take on the no negative self-talk challenge, for the next 66 days take note of how you talk to yourself and treat yourself with the respect you deserve.
Negative self-talk quotes
Your self-talk has a direct bearing on your performance. ― Zig Ziglar
Positive self-talk is to emotional pain as pain pill is to physical pain. ― Edmond Mbiaka
Be vigilant; guard your mind against negative thoughts. ― Anonymous
Also published on Medium.